An ever-increasing body of research suggests that the brain affects gut health, and vice versa. The intricate workings of the gut-brain axis— the communication system between these two parts of the body— still remains something of a mystery. But the growing body of research is pointing to the fundamental positive impacts good gut health has on good brain health.

A recent study, published in the American Journal of Physiology, reveals a breakthrough discovery regarding how the specialised cells within the gut wall communicate with sensory nerve endings, shedding some light on how the enteric nervous system (aka the “second brain”) communicates with both the brain and spinal cord. What’s truly remarkable is the gut actually has more nerve cells than the spinal cord, and the enteric nervous system can work with or independent of the central nervous system!

The Gut-Brain Connection

The gut and the brain are connected through the central nervous system via the Vagus Nerve. This nerve known as ‘the wanderer’ is part of the parasympathetic nervous system (PNS) which explains why, clinically, many people who are depressed and anxious also complain of symptoms in their gut, such as diarrhea and nausea. Have you ever felt “butterflies” in your stomach when you were excited or nervous? That feeling is thanks to the nearly 500 million nerves communicating from your gut to your brain.

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The gut and the brain are both influenced by a similar neurotransmitter called serotonin (5-HT). Almost all the serotonin in our bodies (around 90%!) is made in the gut wall - there is more serotonin in the gut than in the brain! We often refer to serotonin as our “happy hormone” due to its’ mood stabilising effects and it plays a major role in mental health and how we feel.

Many neurotransmitters that are responsible for mental health are also generated by either gut cells or gut microorganisms. The gut generates:

90% of serotonin (happy hormone)
50% of dopamine (pleasure-seeking hormone)
50% of melatonin (sleep hormone)
50% of oxytocin (hug hormone)

the microbiome

In the gut there are billions of microorganisms which are referred to as the gut flora or gut microbiome. This community in the gut is unique to every individual, like a fingerprint, and begins to colonise the gut at birth. The diversity and composition of the gut microbiome changes throughout our lifetime as a result of different factors like diet, hormones, antibiotics, emotional state, or gut disorders.

Having a healthy balanced microbiome is essential, and can help better absorb nutrients from food and prevent harmful bacteria from colonising the gut. It also helps teach immune cells how to identify invaders. When you have gut dysbiosis (bacterial imbalances) you are more prone to systemic inflammation affecting your tissues, joints, your skin, your mental health, your ability to heal and recover, and fight off infection, to list just a few health issues you may experience.

Research shows that altering bacteria in the gut through specific diets may help to treat stress-related and neurodevelopmental disorders, including autism and hyperactivity.

Heal you gut, heal your life.

Modern living comes with some health drawbacks, which include poor diet, inactivity and subsequent weight gain, the variety of toxins people are exposed to on a daily basis, along with the variety of life stressors that have a complex effect on our metabolism - we are changing the nature of our gut microbiome, which appears to contribute to the variety of diseases seen so commonly in our modern world.

Research indicates there may be direct interplay between the quality of our gut bacteria and the susceptibility to develop Alzheimer's disease, especially in people who have a genetic predisposition to this condition. Unhealthy gut bacteria contribute to inflammation which is a key signal and causative agent for many diseases including the vast variety of neurocognitive disorders.

Although our genetics typically determine the nature of the diseases we may suffer, the way we live our life impacts our health expression. Factors such as the amount of antibiotics we've taken, the way we were delivered as babies, (caesarean section produces different gut bacteria colonising in neonates versus the microflora received from the mother during vaginal birth), toxin exposure, a highly processed diet - these are epigenetic ‘triggers’ that can activate a genetic predisposition to disease. Basically, epigenetics describes processes that can be sped up, slowed down, and reversed by turning genes 'on' and 'off'.

In short, we have more control over our health than we may realise. A healthy gut goes hand in hand with having a healthy brain! So you will hear me say things like “heal your gut, heal your brain” because there are so many ways you can improve your overall wellbeing simply by focusing on optimising your gut health.

6 Ways You Can Improve Your Gut Health Today

1. Restore your healthy gut bacteria: Prebiotics and probiotics feed gut microbiota and strengthen your gut health. You can take a quality probiotic supplement, and eat foods rich in probiotics such as yogurt, kimchi, and other fermented foods. Fermented foods are rich in the good bacteria Bifidobacteria and lactobacilli. Prebiotics are also important; The beneficial bacteria in your gut feed on these nondigestible carbohydrates. It is their food of choice and helps them multiply and become more tolerant of adverse changes. Prebiotic rich foods include onions, artichokes, chickpeas, lentils, flaxseeds, and almonds. If you do want to try supplements, get one with at least 50 billion colony forming units (CFUs). I suggest the probiotic Saccharomyces boulardii, which has been shown to combat digestive issues.

2. Chew your food well: The first step in the digestion process is chewing our food properly. When we chew our food, our saliva coats the food and sends signals to the brain to prepare for the digestive process. Once the food enters the stomach, hydrochloric acid and enzymes work to break it down into small particles, which travel to the small intestine and allow the nutrients to be absorbed into your bloodstream. Slow down, take your time, sit and eat in a calm space without digital distractions.

3. Ditch processed foods: Eating whole foods just makes sense. It means you make your meals from plants and lean animal products that are as close to the way Mother Nature created them. The more processed your food is, the less “life” you are eating, and the less nutritional value it has. If it is pre-packaged, made in factory, has a bunch of letters and numbers on the label you don’t understand - don’t eat it! Consume plenty of plant-based fibre such as dark leafy greens, and enjoy healthful fats from oily wild caught fish, nuts, seeds, and avocados. Eat a wide variety of foods - aim for at least 30 different plant-based foods each week! - When you diversify your diet, you support the beneficial diversity of your microbiome.

4. Reduce your caffeine, sugar, and alcohol intake: These can all cause gut dysbiosis which leads to inflammation. Additionally, sugar and artificial sweeteners feeds the bad bacteria. Research has also indicated that consumption of artificial sweeteners can negatively impact blood glucose levels due to their effects on gut flora. This means that artificial sweeteners may increase blood sugar despite not actually being a sugar.

5. Trial a gluten-free, dairy-free diet: I’ve found so many of our 28 Day Hormone Reset clients have finally made their biggest health breakthroughs after years of fancy supplements and fad diets by simply cutting out gluten and dairy. Both have an inflammatory effect, with some people being more sensitive than others. Honestly, I don’t know whether you need to eliminate gluten and dairy, but the best way to find out is to do a 4-6 week trial. Remove all sources of gluten and dairy in your diet and discover for yourself whether your gut health and overall wellbeing improves! The results may surprise you.

6. Use stress management strategies that work for you: Studies show that elevated cortisol (the hormone released during your fight-or-flight response) changes your microbiome. Chronic physical, psychological and environmental stress weakens your immune system and increases inflammation. Stress influences the ability to absorb available nutrients and impairs the intestinal barrier. Try to be aware of your stress levels, and minimise them through activities like meditation, walking barefoot on the beach, parasympathetic breathing exercises, mindfulness practices, regular exercise, prayer, and journaling. Over the long term, these little habits can build up into big changes. Quality, restorative sleep is another key to moderating stress responses - so prioritise 7-8 hours daily sleep and allow your body the rest and recovery time it needs for healing, repair, and growth.

I love working with people looking to upgrade their health, heal their body and mind, and maximise their nervous system function.

If you love this article and would like to find out more about the approaches I utilise to help people create their best health and life, then please get in touch. AND… I especially love working with couples preparing their bodies for a healthy conception - gut health is also a key focus in prenatal care and creating healthy little humans! Find out how I can help you.

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