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WHAT YOUR GUT SAYS TO THE BRAIN Gateway’s Summer Diary is a Dazzling Delight
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you think you are in control of your behaviour, you may need to think again. There are more microbes living in our bodies than human cells (roughly 38 trillion bacteria). The communication between our gut bacteria and the rest of the body plays an enormous role in our health, and our mood.
THE “SECOND BRAIN” Along with the trillions of microbes in our gut, we also have neurons in a mesh-like structure called the enteric nervous system (ENS). This ENS is often referred to as the “second brain” because it functions independently from our actual brain. Despite its independence, the ENS has an ongoing conversation with our brain via the vagus nerve (alongside other mechanisms). This communication affects everything from your metabolism, mood and emotions, to sleep and health. HOW YOUR GUT AFFECTS YOUR HEALTH RISK While we are still learning exactly how changes in your gut microbiome affect your health, we do know that there are negative consequences to an unhealthy gut. A gut microbiome that is out of balance can increase your risk for conditions such as diabetes and depression, can increase your risk for obesity, and can even play a role in colon cancer risk. Experts believe that when your gut microbiome is unbalanced, your intestinal lining becomes porous, which allows toxins to enter the blood stream. This affects your immune system, and as a result there seems to be an association with disease such as rheumatoid arthritis, fibromyalgia, inflammatory bowel disease, lupus and chronic fatigue. To achieve greater health, it is best to have a diverse gut microbiome, which is affected by diet and lifestyle factors. WHAT TO EAT Eating a well-balanced diet is often the place to start when addressing your health status. However, specifically when it comes to improving gut health, here’s what you want to focus on: •
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Prebiotic Foods: such as fibre-rich fruits, vegetables, nuts, seeds and wholegrains such as oats serve as food for bacteria and encourage the growth of a healthy and diverse microbiome.Prebiotic Nutrients: such as Omega 3 Fatty Acids which also encourage diversity of bacteria in the gut. Probiotic Foods: there are foods that contain a variety of good bacteria. Fermented foods such as sauerkraut, kimchi, natto, kombucha, kefir and yogurt are packed with live cultures of probiotics. These help you digest food better, support the immune system and can even assist with reducing bloating, gas and diarrhoea.
