Gut Health: How the Gut-Brain Connection Affects Your Overall Well-Being
November 12, 2023
By: Alyssa Plotts
Categories: Digestive Health
Did you know that your gut health impacts more than just your digestion? Gut health has a connection with your brain and your overall well-being.
The Gut-Brain Connection
Also known as the gut-brain axis, a two-way communication system exists between the gastrointestinal tract (the gut) and the central nervous system (the brain). This communication network involves complex interactions between neural, hormonal and immune pathways, allowing information to flow between the gut and the brain.
The gut also produces a wide range of molecules, such as neurotransmitters and hormones, that can influence brain function and behavior. As the brain communicates with the gut, it influences its function and activity. Emotional and psychological factors, such as stress and anxiety, can impact gut functions.
The gut-brain connection means that our mood and cognitive function isn’t all in our head, it’s also affected by our gut.
Poor Gut Health Can Affect Your Mental Health
Gut health can impact your mood and even lead to mood disorders. Research suggests that imbalances in the gut microbiota can be associated with conditions like irritable bowel syndrome (IBS), depression and anxiety. Imbalances in the gut microbiota can impact the production of neurotransmitters like serotonin and dopamine, which play a crucial role in regulating mood.
Unhealthy gut conditions can trigger chronic inflammation and activate the body's stress response. This inflammation can extend to the brain, contributing to cognitive problems and impairing memory, concentration and decision-making abilities. A compromised gut-brain axis can lead to a dysregulated stress response.
How You Can Achieve a Healthier Gut:
- A Balanced Diet: Eat a variety of whole foods, including fiber-rich fruits, vegetables, whole grains and legumes. These foods support a healthy gut microbiota by providing essential nutrients and promoting the growth of beneficial bacteria.
- Eat Probiotics and Fermented Foods: Incorporate probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi and kombucha into your diet. These introduce beneficial live bacteria to your gut, promoting microbial diversity and balance. Heidi Putt, DO, gastroenterologist with Trinity Health Medical Group, Gastroenterology says, "A balanced diet with whole foods, staying hydrated and taking probiotics are excellent ways patients can contribute to their own gut health".
- Select Prebiotic Foods: Include prebiotic-rich foods such as garlic, onions, bananas and asparagus. Prebiotics serve as nourishment for beneficial gut bacteria, helping them flourish and maintain a healthy gut environment.
- Stay Hydrated: Drink an adequate amount of water daily to support digestion, nutrient absorption and overall gut function. A simple rule to follow is to take your total weight and divide that number in half. This is how many ounces of water you should aim to drink per day.
- Manage Stress: Engage in stress-reducing practices such as meditation, deep breathing, yoga or regular physical activity. Chronic stress can negatively impact gut health, so managing stress is vital for maintaining a balanced gut-brain axis.
If you have concerns about your gut-health, reach out to your primary care physician. To schedule an appointment with a primary care provider near you, visit trinityhealthmi.org/primarycare.
