Have you ever felt ‘butterflies’ in your stomach when you’re nervous? How about having a ‘gut feeling’ about something?
This is because our guts and brains are intimately connected.
We feel butterflies in our stomachs when we’re anxious because our gastrointestinal (GI) systems are incredibly sensitive to our emotions. And, in the same way our emotional state has a direct effect on our stomachs, the health of our gut impacts our emotional and mental wellbeing.
Imbalances in our guts can send signals to our brains, just as feeling imbalanced emotionally sends signals to our guts, which can trigger bloating and digestive discomfort.
Having an upset stomach can cause emotional distress or be the result of it, just as feeling calm and relaxed can both support GI health and be the result of having a healthy gut.
The gut-brain axis
Our brains are connected to our GI systems via the gut-brain axis. They communicate both physically via the central nervous system and biochemically via the production of neurotransmitters.
For example, a large proportion of serotonin – a neurotransmitter which plays a key role in mood and sleep – is produced in the gut.
Gut microbes also produce a neurotransmitter called gamma-aminobutyric acid (GABA) which helps reduce neuronal excitability so that we can relax. Emerging research has found that supplementing with certain strains of probiotics can reduce stress and relieve anxiety by increasing levels of GABA in the gut.
Simple ways to support gut health
Eat oily fish
Omega-3 fats are found in oily fish such as salmon and mackerel, and also in the brain. Eating a couple of portions of oily fish a week can increase good bacteria in the gut and support memory and mental health.
Eat tryptophan-rich foods
Tryptophan is an amino acid found in foods such as turkey, eggs and cheese. The body converts tryptophan into a chemical called 5-hydroxytryptophan before it’s converted into serotonin which supports sleep and mood.
Eat foods high in polyphenols
Berries, cocoa, nuts, olives and brightly coloured fruit and vegetables are all rich in polyphenols – plant chemicals that increase healthy gut bacteria and support cognitive function.
Get enough sleep
There is a bidirectional relationship between sleep and the gut microbiome. Getting enough sleep reduces inflammation and supports a healthy microbial community, just as having a healthy gut can reduce insomnia and improve circadian rhythms.
Stress impacts our gut microbes, disrupting healthy neurotransmitter regulation. Meditation helps regulate our stress response, maintain a healthy gut and support production of serotonin, GABA and other neurochemicals.
Taking a prebiotic and probiotic can support gut health by encouraging the production of hydrochloric acid and supporting a healthy gut microbiome.
Try Supergreens & Gut Support capsules today:
Je, umewahi kuhisi "vipepeo" tumboni mwako unapokuwa na wasiwasi? Vipi kuhusu kuwa na 'hisia ya ndani' kuhusu kitu fulani? Hii ni kwa sababu matumbo na ubongo wetu vimeunganishwa kwa ukaribu. Tunahisi vipepeo katika tumbo letu tunapokuwa na wasiwasi kwa sababu mifumo yetu ya utumbo (GI) ni nyeti sana kwa hisia zetu. Kama vile hali yetu ya kihisia ina athari ya moja kwa moja kwenye tumbo letu, afya ya tumbo yetu ina athari kwa hali yetu ya kihisia na ya akili. Ukosefu wa usawa katika matumbo yetu unaweza kutuma ishara kwa ubongo wetu, kama vile kujisikia kutokuwa na usawa wa kihisia hutuma ishara kwa matumbo yetu, ambayo inaweza kusababisha bloating na matatizo ya kumeng'enya. Kuwa na tumbo lisilofaa inaweza kusababisha shida ya kihisia au kuwa matokeo yake, kama vile kujisikia utulivu na kupumzika kunaweza kusaidia afya ya tumbo na kuwa matokeo ya kuwa na tumbo lenye afya. Mhimili wa gut-ubongo: Ubongo wetu unahusiana na mfumo wetu wa utumbo kupitia mhimili wa gut-ubongo. Wao kuwasiliana wote kimwili kupitia mfumo wa neva ya kati na biochemically kupitia uzalishaji wa neurotransmitters. Kwa mfano, sehemu kubwa ya serotonini - kichocheo cha neva ambacho huchangia hisia na usingizi - hutokezwa katika matumbo. Vipimo vya gut pia hutengeneza neurotransmitter inayoitwa gamma-aminobutyric acid (GABA), ambayo husaidia kupunguza msisimko wa neva ili tuweze kupumzika. Utafiti unaonyesha kwamba kuongeza virutubisho vya probiotics kunaweza kupunguza mkazo na kupunguza wasiwasi kwa kuongeza viwango vya GABA katika matumbo. Kwa sababu ya afya ya tumbo, kula samaki wenye mafuta ya omega-3 hupatikana katika samaki wenye mafuta kama vile samaki na makelele, na pia katika ubongo. Kula samaki wa mafuta mara mbili kwa wiki kunaweza kuongeza bakteria nzuri katika matumbo na kusaidia kumbukumbu na afya ya akili. Tryptophan ni asidi ya amino inayopatikana katika vyakula kama vile Uturuki, mayai na jibini. Mwili wa binadamu hutengeneza tryptophan na kuifanya kuwa 5-hydroxytryptophan, ambayo ni muhimu kwa afya ya mwili na afya ya mwili. Mazao ya polyphenols: Mazao ya polyphenols, kakao, karanga, mizeituni, na matunda na mboga zenye rangi nyangavu zote zina polyphenols, kemikali za mimea ambazo huongeza bakteria za afya za matumbo na kusaidia kazi ya utambuzi. Kupata usingizi wa kutosha Kuna uhusiano wa pande mbili kati ya usingizi na microbiome ya matumbo. Kulala vya kutosha hupunguza uvimbe na kusaidia jamii ya virusi vyenye afya, kama vile kuwa na matumbo yenye afya kunaweza kupunguza ukimwi na kuboresha mzunguko wa circadian. Mkazo huathiri vijidudu vya matumbo yetu, ukivuruga utaratibu mzuri wa kuhamisha neva. Kutafakari husaidia kudhibiti majibu yetu ya mkazo, kudumisha afya ya matumbo na kusaidia uzalishaji wa serotonini, GABA na kemikali nyingine za neva. Kuchukua prebiotics na probiotics inaweza kusaidia afya ya matumbo kwa kuhamasisha uzalishaji wa asidi hydrochloric na kusaidia microbiome ya matumbo yenye afya. Jaribu Supergreens & Gut Support capsules leo: