Are you the type to ignore your gut feelings? It’s time to tune in – health experts say that your gut health plays a profound role in your mental health. Translation: there is a close and vital connection between the mind and the microbes that reside in your gut, thereby affecting your mood, sleep, and even stress levels. It’s no wonder, then, that our gut is often referred to as the ‘second brain’. Here, we tap Ahlaam Ali, a Certified Nutrition & Weight Loss Consultant with a specialty in gut health, to learn more about this two-way communication system. Listen in.
Q
Everyone’s talking about the gut-mood connection, but how exactly do the brain and the gut communicate?
A
The vagus nerve wanders throughout the body, hence its name – ‘vagus’ is the Latin word for wandering. It not only connects your brain with your gut, but it also connects to every part of your body. That is why what goes on in the gut does not stay in the gut. It gets transmitted throughout the body. And the amazing part is that the gut-brain connection through the vagus nerve is a two-way communication – what goes on in the gut gets transmitted to the brain, and vice versa. Generally, when you are stressed or anxious, your vagus nerve is distressed, and you, therefore, feel the repercussions in your gut as well.
A lot of very anxious people will have significant gut issues due to the vagus nerve passing on the neural impulses of stress, anxiety, and a general feeling of malaise. Hence, it is important to keep the vagus nerve well and healthy i.e. improve the vagal tone by practising various relaxation and meditative techniques. Practices of yoga are also highly beneficial to calm the vagus nerve and help the entire body to relax, which then helps manage cortisol levels as well as other hormones. Essentially, your gut manages the entire body, including the hormonal and mental balance of the body!
Q
The gut is often referred to as the ‘second brain’. Why is that?
A
The enteric nervous system in our gut consists of the same sort of neurons and neurotransmitters as those found in our central nervous system. It is therefore known as our second brain. This second brain in our gut, in conjunction with the brain in our head, is responsible for playing a key role in various diseases in our bodies and our mental health. This is why it’s said within functional medicine circles: “Your gut is the queen of the castle. If the queen is not happy, she will tear the castle down.”
Q
Prebiotics and probiotics – overrated or a staple in optimising gut health?
A
Very important to maintain the delicate balance of our microbiome. However, the quality and type of prebiotics and probiotics that we have are critical to our gut health. There are literally thousands of brands and strains with different functions out there. Knowing the right one can make all the difference to your specific health concerns.
Q
What is the gut microbiome, and what role does it play in one’s physical and mental health?
A
A whole community of bacteria, fungi, and other microbes live all over our skin, hair, and body. In the same way, this symbiotic community also lives in our gut. Now, not all bacteria are bad for you. Some can be very useful. There is a delicate dance of the good and the bad going on in our gut, and we need to be on top of this game by keeping our diet full of clean and healthy produce. These serve as prebiotics (food) for the good bacteria. Hence, it is a good idea to introduce a daily dose of good bacteria (probiotics) into your gut. These can be ingested in many ways – food, drink, and supplements. And it’s critical to identify the right type of probiotic for you!
Q
What are some signs or changes to mood/overall mental health that can indicate an issue or imbalance in the gut?
A
The main signs to look for are: a general feeling of sadness, feeling low on energy and chronically fatigued, bloating, gas, constipation, depression, ongoing anxiety, brain fog, aches in your joints and muscles, moodiness, and being short-tempered. All of these are signs that your gut is not happy. There are ways to test your gut microbiome, which will give us a complete picture of what is going on in your gut.
Q
Do genetics and other factors, like mental disorders, impact the state of gut health? Or is it dictated by one’s dietary choices?
A
Stress, constant anxiety about the future, genetics, and some mental disorders can directly impact the state of our gut. Studies in genetics show that not only do we inherit some microbiome tendencies, but the type of birth we had also plays a role. A regular birth ensures we get our dose of beneficial bacteria through the birth canal. The parents’ state of health during conception is another factor that affects one’s gut health. However, studies have also proven that we can turn the effects of genetics around and defy nature through nurturing our bodies and making significant lifestyle changes.
Q
Lastly, what food recommendations or practical tips can you share for a healthier gut?
A
Here are the things that I include in my daily diet:
- Lots of seasonal fruits and vegetables
- Fermented foods and drinks like kombucha, kimchi, kvass, and kefir
- Good-quality probiotics
- Smoothies made from fresh fruits and vegetables
- Clean, gluten-free grains such as quinoa, brown rice, and teff
And here’s what I eliminate:
- All refined sugars and sugar-laden foods – avoid sugar substitutes, too
- Dairy
- Gluten
