Body + Brain, Together Forever

Over the past decade, diet, nutrition, and general health have become particularly hot topics. Health encompasses both our emotional and physical well-being, so it shouldn’t surprise you that they’re intimately connected.

The Human Microbiome

Emergent research has pointed more and more to the gut-brain linkage. Many studies have begun highlighting the role of inflammation and the importance of maintaining a balanced microbiome.

What is a microbiome, you ask? It is defined as the collective genomes of the microbes (composed of bacteria, bacteriophage, fungi, protozoa and viruses) that live inside and on the human body.

Gut Health’s Relationship to Mental Health

The body reacts to stress in two primary ways - hormonally and immunologically.

Hormones

We know now that chronic stress can create elevated levels of the stress hormone cortisol, leading to physical and emotional issues such as anxiety, depression, high blood pressure, headaches, as well as gut issues. But this is only half the story.

The Immune System

The other half is that our immune system is also affected by stress. Our immune system responds to stress like it’s an infection, creating inflammation to counteract it. This system is highly effective at protecting our bodies from pathogens, but if the inflammatory response persists for too long, it can create the same sorts of physical and emotional issues as with elevated cortisol levels.

Tips For A Healthy Gut

Diet

Studies suggest that to encourage a healthy microbiome, it’s best to:

Limit refined, processed, or saturated fat ingredients (e.g. white sugar, white flour, meat/dairy fats).
Incorporate fermented foods (e.g. active culture yogurt, kefir, pickles, sauerkraut, miso, tempeh, or kimchi).
Include fiber-rich foods (e.g. whole grains, legumes, whole fruits and vegetables).
Look into a low FODMAP diet.

Probiotics

Disclaimer: despite much hype, probiotics on their own are not currently FDA regulated or reliably proven to be effective in alleviating symptoms of mental issues such as anxiety or depression. However, research suggests that they are helpful when used in concordance with psychiatric medication. The question remains: can probiotics alone (without pharmaceutical medications) alleviate these symptoms? We’ll have to wait and see what future studies tell us. In the meantime, if they work for you, run with it.

Take Care

Keep stress levels to a minimum.
Stay hydrated.
Get proper sleep.
Exercise, do yoga, meditate, or try diaphragmatic breathing exercises.

The Takeaway

As always, it’s important to always be tuned in to your body and emotions. If things feel out of whack - you’re not sleeping well, feeling anxious/depressed/exhausted, having digestive problems - then perhaps it’s time to change something. The solution will look different from person to person; the balance of our bodies and minds is unique to us. But don’t underestimate the power of nutrition. We can harness that power to help keep us well, too. Joy Yang, a National Institute of Health microbiome researcher said it best:

“We have learned that the bacteria living in and on us are not invaders but are beneficial colonizers. The hope is that, as research progresses, we will learn how to care for our microscopic colonizers so that they, in turn, can care for our health.”

What do you eat that makes you feel good, happy, and healthy? Leave a comment below!