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Poor gut health is an overlooked condition and most medical doctors today don’t even mention it as a potential root cause of many health problems. The truth is, your gut health plays a crucial role in how you feel and your sense of well-being.(1)
Have you noticed that you don’t quite feel like yourself lately? Maybe you’re a bit down and haven’t wanted to leave home or you’re feeling sluggish. What if restoring your gut health could dramatically reduce or even fix those symptoms? Read on to learn how changes in your mental health could be a sign of poor gut health.
Until recently, there wasn’t much discussion regarding the connection between your gut and brain. Now, we have more research that clearly shows the way your brain functions may be a direct link to how healthy your gut is. (2)
If you aren’t convinced, consider this scientific fact for a moment. You can think about food and your stomach will release juices before you even eat. In turn, intestinal discomfort can signal your brain that something isn’t quite right.
When you think of it this way, it makes sense why you may feel those butterflies right before a big presentation. Some people get nauseous when they feel anxious or something has happened which upset them. Those are all signs of how your brain is connected to your gut.
Furthermore, the types and amount of bacteria in the gut can affect brain chemistry and mood. This can make a person more susceptible to developing mental health conditions like depression. This is why many functional medicine doctors call the gut the second brain, because it’s that important.
As mentioned above, the gut is often referred to as the "second brain" due to the similarities between the enteric nervous system (ENS) and the brain:
There are plenty of signs that your gut isn’t functioning properly, but they are often overlooked. That could be due to how they present in your doctor’s office. Suppose you notice trouble sleeping so you go to your doctor and get a prescription. That may help in the short-term, but it won’t fix the root cause of your problem. If you notice any of these symptoms, you may want to consider contacting a functional medicine doctor to discuss your gut health.
We mentioned fatigue, but many people are suffering from unexplained tiredness. They don’t feel like exercising and have to drag themselves out of bed each day. That isn’t always a lack of sleep. Often, it’s poor gut health attributing to sleep disturbances. (3)
Now that you understand how crucial your gut health is, you want to ensure your gut microbiome is as healthy as possible. There are many ways to do this and some may address physical conditions, while others look at mental aspects.
When was the last time you checked your medicine cabinet? The chances are good that you have a few prescriptions and many over-the-counter medications. One of the things we stress is that it doesn’t mean safe just because you buy it from the local grocery store. Many of these medicines can cause gut microbiome disruption. (4)
It’s so critical to give your gut healthy bacteria. When you shop be sure to pick up natural probiotics like plain yogurt, kimchi, and sauerkraut. If you struggle to get enough probiotics, consider taking a quality supplement. Probiotics replenish the bacteria you need and help fight the unhealthy bacteria that causes illnesses.
Sugar and processed foods are unhealthy and terrible for your gut health. (5) Consuming these foods upsets the microbiome balance. Many processed foods have clever marketing advertisements and claim to provide vitamins and minerals, but when you read the label closely, you’ll hardly see that any nutrient value, if any, exists.
This one seems simple, but many people are chronically dehydrated. Your digestive system needs plenty of water to function properly. (6) When you don’t consume enough water it can lead to constipation and other gut issues. Take a water bottle with you to help you remember to drink more water. Skip the soft drinks and sugary coffees and opt for a refreshing glass of water with a squeeze of lemon or lime.
We mentioned leaving the processed foods at the store, but you also want to consume the right kinds of foods for good gut health. That means eating whole foods, like veggies, fruits, and protein-rich sources like meats and fish. Quality fats are also crucial so look for options like olive or coconut oil and butter. Stay away from seed oils and GMO foods, which cause inflammation and irritate the gut.
This one may seem a little harder for some people, but we spend copious amounts of time on our phones, watching television, and scrolling social media. So much of that is negative content which can dampen your mood and cause distress to your gut. Instead, practice some other entertainment or enjoy a long walk in nature where you can breathe the fresh air and unwind after a long day.
Meditation can be a great source of calm and help with better concentration. In turn, it may relax your gut and help remove those butterflies that aren’t always pleasant.
Don’t worry, we are not telling you to knock out that morning cup of coffee. Unfortunately, too many of us are drinking it all day and consuming way too much of it. That can lead to jitters, anxiety, and gut distress. The good news is that some coffee can have a positive effect on inflammation, so enjoy one or two cups per day, but don’t go overboard. (7)
Improving your gut health doesn’t need to be a daunting process. There are things you can do that can drastically change how you feel. The tips in this article are cost-effective and will change your gut microbiome for the better. Once you put these actions into place, you’ll begin seeing changes in your mood and how your stomach feels. If you need more information on becoming a wellness warrior, we have articles on our website and are happy to help you on your health journey. Contact us today to learn how functional medicine is improving healthcare.
References
https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
https://www.frederickhealth.org/news/2021/july/10-signs-of-an-unhealthy-gut/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6835660/
https://www.chhs.colostate.edu/krnc/monthly-blog/should-i-cut-back-on-coffee/
