🔋ATP#5: Gut Health = Brain Health

As a subscriber to my newsletter, you probably know I’m a science nerd 🤓, especially in psychology and neuroscience.

One of the topics I’ve found most fascinating over the last few years is the gut-brain connection. It’s an emerging field that nobody talked about when I was a psychology student.

A PubMed search for “gut microbiota brain” revealed 10,792 entries from 2000 until today, but it’s clear that most of the research is from the last 10 years:

So, the gut-brain connection is still an emerging field, but the research is fascinating and also promising. 

With a few behavioral changes, you can greatly improve your gut health (and, by that, brain health!).

In this newsletter, we’ll cover:

• What the gut microbiota is

• What we know about the gut-brain connection

• How to improve your gut health with behavioral changes.

Gut some time to read it?

Let’s go!

The gut microbiota: Your intestinal friend

The gut microbiota lives in your ~7.5-meter-long gastrointestinal tract, most notably in the large intestine.

It’s a mix of microorganisms, including bacteria, viruses, fungi, & more and started populating the moment you were born.

Its composition is influenced by different factors, such as genetics and environmental exposure, but also (and very much so!) by nutrition and lifestyle.

We’ll get to the lifestyle tips in a bit, but first, let’s look at why your gut health matters and how it relates to brain health.

What’s the relation between gut health & brain health?

Even though the research is still emerging, it’s already clear that the gut and the brain are tightly linked and communicate bidirectionally (i.e., your gut sends signals to your brain and vice versa).

And we also know that gut health is required for brain health and vice versa.

Let’s take a look at some of the mechanisms:

1. Neurotransmitter production in the gut

The gut microbiota produces some neurotransmitters, which are messengers that allow communication and signal transmission within the nervous system.

A fascinating example is serotonin: 90% of the body’s serotonin is produced in the gut, not the brain.

And even though it can’t travel directly from your gut to your brain (thanks to a strict gatekeeper called the blood-brain barrier), it still influences brain function indirectly via the vagus nerve (a fiber connection between the gut and the brain), immune signaling, and serotonin precursors like tryptophan.

It’s supposed to play a modulating role in anxiety, stress, depression, and inflammation.

2. Stress response modulation

The gut microbiota influences the HPA (hypothalamic–pituitary–adrenal) axis, which controls your stress response.

In short, a healthy gut helps you show a healthy stress response.

And the relationship is bidirectional: Stress also alters your gut microbiota.

Furthermore, studies show that a gut-friendly diet helps improve stress-related symptomatology.

If you feel that your body’s stress reaction is excessive, the key could lie in your gut.

3. Regulates inflammation

When there’s a chronic inflammation in the gut, it doesn’t stay there.

It also affects your brain and other parts of the body.

Inflammation is a major health risk. It’s linked to cardiovascular disease, neurodegenerative disorders (such as Alzheimer’s), and mental health problems.

Thus, an unhealthy gut ultimately leads to an unhealthy brain by triggering inflammatory processes outside the gut.

These are just three examples of gut-brain interactions, so caring for your gut is essential for a healthy brain and body.

Let’s take a look at how to live a gut-friendly life!

How to improve gut health

Fortunately, there’s a lot you can do for your gut health.

Here’s a list of 8 tips for a gut-friendly life:

1. Consume more prebiotics.

Prebiotics are a special kind of fiber that feeds your gut bacteria.

Find them in:

• Chicory root (best natural source!)

• Artichokes

• Asparagus

• Onions

• Garlic

…and other veggies.

You can also add inulin powder to your food to get extra prebiotics.

2. Consume more probiotics.

Probiotics are living bacteria that improve your gut microbiota.

Find them in fermented products such as:

• Kefir

• Yogurt

• Kimchi

• Kombucha

• Sauerkraut

But be aware! Most industrial versions of these products are useless.

For example, sauerkraut is often pasteurized (which means all the live organisms were killed). Supermarket yogurt usually has low microorganism concentration and diversity, plus many other ingredients you don’t want.

I started making yogurt and kefir at home a few years ago. It’s super easy.

And once you try your tasty, rich, and creamy homemade yogurt, you’ll never look back!

You can buy a yogurt maker (I recommend this one*), but even an electric oven running at a low temperature works.

In a future newsletter edition, we will address the different types of probiotics and what they do!

3. Eat a balanced and nutritious diet.

Your gut needs different kinds of nutrients and fiber to function properly.

Make sure you provide enough of these.

Eat a diverse diet based on natural, unprocessed foods.

4. Hydrate.

Stay hydrated to keep your gut functioning properly.

Your body consists mainly of water, and so does your gut.

You’re most dehydrated when you get up in the morning, on hot days, and after a workout.

Prefer water and unsweetened tea or coffee.

5. Cut down on highly processed foods, sugary foods, and alcohol.

They reduce microbial diversity in your gut.

Prefer natural foods and reduce alcohol intake to a minimum.

On industrial foods, read the labels. A rule of thumb:

• The fewer ingredients, the better.

• The easier to pronounce the ingredients, the better.

6. Avoid excessive hygiene.

You need regular contact with the microbes in your surroundings.

If you disinfect everything, your environment becomes sterile and devoid of microbes.

Using disinfectant at home is normally unnecessary and can damage your health.

And when you wash your hands: Water and soap are enough (except you work in a medical context or handle pathogens, of course).

7. Beware of antibiotics.

First of all, antibiotics save lives and are essential. This is NOT an anti-antibiotic manifesto!

Still, their use should be reduced to cases where they’re strictly necessary.

Antibiotics heal, but some also reduce microbial diversity in the gut.

The WHO estimates that up to 50% of global antibiotic use in humans is inappropriate or unnecessary.

So: Always ensure with a qualified healthcare practitioner that you need the antibiotic before you take it, and take extra care of your gut during and after antibiotic treatment.

8. Manage stress.

When handled properly, stress is beneficial and a fuel for growth (last week’s newsletter dealt with this topic!).

Still, excessive or poorly handled stress affects your gut microbiota.

Learning task prioritization, exercising, relaxation techniques, and a gut-friendly lifestyle help you deal with stress better.

That’s all for today! I hope you gut (😉) something interesting and helpful from this newsletter.

Taking care of your gut is taking care of your brain!

Until next time!

Best wishes,

Patricia (Dr. Schmidt) from creatorschmidt.com.

*Disclaimer: This is an affiliate link, meaning I might receive a small commission if you purchase through this link. It’s a beautiful way to support my work at no additional cost to you. If you don’t want to purchase through this link, just search for the product online.

Disclaimer II: This is NOT medical advice. The author is NOT a medical doctor. Please consult your physician or other qualified healthcare provider if you have any health concerns.