The Gut-Brain Connection: How To Feed Your Brain
It’s true, your gut is considered your “second brain”. There is no denying it anymore, and because of the new scientific discoveries about the vagus nerve, the enteric nervous system and the amazing influence your gut microbes can have, it’s no wonder what you eat feeds not only your body but can directly affect your brain.
I find it amazing!!!! (but not too surprising).
What exactly is the “gut-brain connection?
Well, it’s very complex, and amazing if you ask me. Things like:
- The vagus nerve that links the gut directly to the brain
- The “enteric nervous system” (A.K.A. “second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain
- The massive amount of neurotransmitters produced by the gut
- The huge part of the immune system that is in the gut, but can travel throughout the body and,
- The interactions and messages sent by the gut microbes..
There is a nerve that runs directly from the gut to the brain, and after reading this so far, you’ll probably get a sense of which direction 90% of the transmission is… not from your brain to your gut (which is what we used to think), but from your gut up to your brain!
The enteric nervous system and neurotransmitters
Would you believe me if I told you that the gut has more nerves than your spinal cord? (I knew you would!).. and that’s why it’s referred to as the “second brain.”
If you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done pretty “smartly”…don’t you think? Well these nerves speak to each other, and to other cells by chemical messengers called “neurotransmitters.” In fact, many of theneurotransmitters that have a strong effect on our mood are made in the gut! e.g. a whopping 95% of serotonin (your happy hormone) is made in your gut, not in your brain!
The immune system of the gut
Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defense system would be located there too, right? Seventy-five percent of our immune system is in our gut!
The immune cells can move throughout the entire body and cause inflammation just about anywhere, if they’re “activated” by something in the gut. They can potentially wreak havoc anywhere in the body, including the potential to cause inflammation in the brain.
Your friendly neighborhood gut residents. You have billions of those little guys happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!
But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.
How do these all work together for brain health? The honest answer is that we really don’t 100% know just yet. There’s heaps of studies being done to learn more, but one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain!
So, how do you feed your brain?
Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone. But two things that you many consider eating more of are fibre and omega-3 fats. Fibre (in fruits, vegies, nuts & seeds and of course Fibergy) help to feed your awesome gut microbes, and omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp, and of course Biomega) are well-know inflammation-lowering brain boosters.
Recipe for good gut and brain nourishment
Blueberry Overnight Oats – your gut microbes love to eat the fibre in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts).
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