The gut-brain connection has been extensively studied over the past decades, and it's not just theoretical or apocryphal. This connection is so well-established that many researchers call the gut the "second brain."
What is the gut-brain connection?
Here's the scientific definition of the gut-brain connection from an article published in the Annals of Gastroenterology:
"The gut-brain axis (GBA) consists of bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions."
Gut bacteria and the gut microbiome play a significant role in this interaction.
The enteric nervous system
An essential player in the gut-brain connection is the enteric nervous system (ENS) located in the gut. As a separate organ from the central nervous system, the ENS consists of two thin layers of more than 100 million nerve cells, more than the spinal cord. (The brain and spinal cord comprise the central nervous system (CNS), which controls every bodily function.)
These cells are located along the gastrointestinal tract and regulate blood flow and secretions that help to digest food. As this second brain is responsible for the mechanics of food digestion, they assist us in "feeling" what is occurring inside our gut. In addition, gut microbiota interacts with the ENS, affecting its development and function.
How does the gut microbiome communicate with the brain?
Research suggests that gut microbes communicate with the brain via the vagus nerve, the longest cranial nerve in the human body. An article in Forbes magazine states that its name " comes from the Latin word, vagus, for 'wandering.' That's because it wanders throughout your body, with a wide distribution connecting the brainstem to the body."
In other words, the vagus nerve runs from the brain to the gut, with branches that connect it to every bodily organ, including the face, eyes, nose, neck, trachea, heart, lungs, and gastrointestinal tract.
How does the gut affect mental health?
Researchers have found that the vagus nerve is instrumental in transmitting signals between the gut and the brain, both in animals and humans.
There is also evidence that the gut microbiome, which produces substances that can influence mood and mental function, is involved in this process.
Below are a few reasons why the gut influences the brain.
Neurons in the gut lining
The enteric nervous system that lines the gut comprises over 100 million neurons, more than the spinal cord.
Neurotransmitters in the gut
Gut microbes produce neurotransmitters that influence mood, such as dopamine, serotonin, and GABA.
There is a minimum of four times more melatonin in the gastrointestinal tract than in the brain's pineal gland.
The gut produces approximately 90% of the body's mood-regulating serotonin. Besides influencing mood, serotonin also affects gut immunity.
The immune system resides in the gut.
An estimated 80% of the body's immune system cells are in the gut, making it the largest organ. A robust immune system is crucial to brain health and cognitive function because it helps keep harmful inflammation at bay.
Studies show that higher inflammation levels negatively affect emotion regulation and the brain's executive function.
Gut Health and Cognitive Health
There have also been studies explicitly showing that improving gut health also improves brain health and function. Below are a few findings from research studies.
Alzheimer's Disease
Several studies show that specific probiotics (beneficial bacteria in the gut) given to Alzheimer's disease patients improved their cognitive function.
Studies also show that the postbiotic metabolite butyrate, like that found in SANE Viscera-3, improved Alzheimer's patient's memories. (Postbiotics are the end products of bacterial fermentation of fiber in the digestive system, specifically the large intestine.)
Neurodegenerative Diseases
In studies on other neurodegenerative diseases, such as Parkinson's disease, the postbiotic butyrate demonstrated neuroprotective properties and helped restore neuronal functionality.
These are just a few factors showing that the brain-gut connection affects your brain function, overall mental health, and physical state.
How do you fix gut dysbiosis and improve mental health?
Research suggests several ways to fix gut dysbiosis and boost brain function and mental health.
Diet
Several categories of foods have been shown to benefit the gut-brain axis.
High-fiber foods: High-fiber foods contain plenty of prebiotic fiber that feeds your good bacteria and increases postbiotic production, which is excellent for gut and brain health. Prebiotic fiber has even been shown to reduce cortisol levels, thereby lowering stress. To improve your mental health, eat a variety of high-fiber foods every day.
Examples include whole grains, fruits, vegetables, seeds, and nuts.
Fermented foods: Fermented foods contain beneficial bacteria that can help rebalance the gut microbiome and reduce the risk for numerous mental and physical conditions. Indeed, there is scientific evidence that fermented foods can modulate brain activity.
Examples of fermented foods include sauerkraut, yogurt, cheese, natto, and kefir.
Omega-3 fatty acids: Omega-3s are a group of essential fatty acids that provide numerous health benefits. They are especially crucial for gut and brain health. (The human brain is composed of approximately 60% of fat.)
Studies on both humans and animals demonstrate that omega-3s can boost beneficial bacteria in the gut and lower the risk of brain diseases.
Oily fish is the richest source of omega-3s. Foods high in omega-3s include salmon, herring, sardines, and tuna. Plant-based sources include chia seeds, walnuts, and avocados.
Polyphenol-rich foods: Polyphenols are plant chemicals that are digested by the bacteria in your gut. There is evidence that polyphenols promote the growth of healthy gut bacteria and may boost brain cognitive function.
Polyphenol-rich foods include cocoa, olive oil, and green tea.
Reduce mental stress
Research shows that mental or psychological stress can lead to reduced microbial diversity in the gut and increased intestinal permeability. The resulting leaky gut allows bacteria to seep into the bloodstream, which causes widespread inflammation. Bodily inflammation can also trigger neurological inflammation. So, mental stress can negatively impact your gut, health, and mental state.
To maintain a healthy gut and brain, you must make time to de-stress every day. Stress-relieving activities include meditation, yoga, Tai Chi, walking, progressive muscle relaxation, and controlled breathing exercises.
Exercise
Numerous studies show that exercise is beneficial for health. One reason for this effect is that moderate exercise alters gut microbial composition for the better, modulates the gut-brain axis, and promotes healthy cognitive function.
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