What if it was never about gut versus brain, but rather, gut as the second brain? This might sound shocking, but it is the core of the gut-brain axis concept. Our gut and brain have a two-way communication process that involves passing signals between our central nervous system (CNS) and the enteric nervous system (ENS). Both the CNS and ENS are responsible for managing our gastrointestinal tract.
Major research states that our gut plays a crucial role in influencing our mood, behavior, and even cognitive functions. Our gut has trillions of microbes present in it, each playing a vital role. These microbes are also involved in neurotransmitters and metabolites that affect our brain functioning.
Neurotransmitters and Gut: Second Brain
Have you heard of the “serotonin rush?” Well, it might surprise you to learn that your gut plays a starring role in this feel-good phenomenon. Your gut is a major producer of serotonin, a neurotransmitter vital for mood regulation, digestion, and sleep.
But here is the catch: Even a small disturbance in your gut microbiota can lead to many serious mood disorders like depression, anxiety, and even neurodegenerative diseases like Alzheimer’s and Parkinson’s disease.
Gut Bacteria: Microbiota and mood changes
Studying the microbiota-gut-brain axis is itself a provocative field of study. It highlights the significant impact of gut microbes on our mood regulation. The billions of microbes in our stomach not only help with digestion but are also actively involved with our brain, which, in turn, influences our mood and actions. Even small alterations in the gut microbiota impact an individual’s emotional state, mood, and behavior. As, some bacterial strains are involved in the synthesis of neurotransmitters such as dopamine and serotonin, which contribute to mood regulation.
Dysbiosis, a term used to describe imbalances in the gut microbiota, is associated with mood disorders such as sadness and anxiety. However, probiotics and lifestyle changes can treat many conditions from the inside and out. A balanced diet promotes the growth of beneficial intestinal microbiota. For this reason, maintaining a healthy gut ecology becomes important for everyone’s mental health.
Nutrition for a healthy gut:
Nutrition plays a vital role in nurturing your gut microbes and keeping the ecosystem healthy. Some of the dietary guidelines which can help you in thriving your gut microbiota:
● Consuming Rich Foods: Foods high in polyphenols such as berries, dark chocolate, green tea, and olive oil are rich in antioxidant properties that promote the growth of beneficial gut bacteria.
● Fiber-Rich Foods: Fruits, vegetables, whole grains, legumes, and nuts serve as prebiotics, which help in nourishing beneficial gut bacteria.
● Probiotic-Rich Foods: Food includes yogurt, kefir, and kimchi which are fermented and replenish your gut microbiota.
● Limit Processed Foods and Added Sugars: Less or zero consumption of processed foods, sugary snacks, and beverages, helps maintain good gut health. Processed and sugary food negatively impacts gut health and promotes harmful bacterial growth in the gut.
● Good Fats: Good fats, such as those found in ghee, almonds, avocados, and seeds, can help reduce intestinal inflammation and support a balanced population of microorganisms in the gut.
● Staying Hydrated: Throughout the day, consuming a lot of water promotes healthy digestion and gastrointestinal system function.
Lifestyle also matters a lot. Doing some modifications to it like regular exercise, and good and proper sleep helps holistic gut and mental well-being.
Are you ready to empower and regulate your second brain? It is time to embrace and establish a harmonious gut-mind connection.
Author:
Dr Prithvi Priyadarshini is a contributor to Impactpreneur magazine. She is a well-known and seasoned Physician and Gastroenterologist. She Specializes in the diagnosis and treatment of diseases of the digestive system, such as diseases affecting esophagus, stomach, colon, liver etc. As a specialist gastroenterologist, Dr. Priyadarshini delivers lectures and awareness raising keynotes in Dubai and India.
