Written by Annalisa Marino, BSN, RN
Imagine having a job interview scheduled for tomorrow. As you conduct background research on the company, you rush to the bathroom every 30 minutes. The nerves intensify as the thought crosses your mind: "What if I need to run to the bathroom during the interview?." To make matters worse, abdominal cramps have now joined forces with diarrhea. Did you know that feeling nervous during critical events like job interviews or final exams is not exclusive to you? It can happen to anyone! And it's not just limited to these situations; it can also occur during any stressful life event.
However, there is a way to manage this. Have you ever considered the connection between your brain and gut? It's a fascinating topic with a lot of research behind it. Understanding this connection can help you feel more confident and improve your performance during these high-pressure situations.
The close connection between our gut and brain is supported by research, revealing the existence of a two-way communication system known as the gut-brain axis. In this intricate communication, the gut sends signals to the brain, and the brain reciprocates using various pathways such as nerves, hormones, immune responses, and more. The bacteria in your gut, called microbiota, don't just help with digestion. They also have a significant impact on your emotions and thoughts. It's pretty wild, right?
To understand the communication between the brain and gut, imagine them as good friends engaged in a constant dialogue. Microbiota, tiny living organisms in the gut, act as messengers facilitating this conversation. Their well-being directly impacts your mood, emotions, muscles, and overall feelings. Imbalances in the microbiota have been linked to mental health conditions like anxiety, depression, and irritable bowel syndrome.
Understanding this information is crucial because your food choices directly affect the balance of microbiota and, consequently, your gut's "happiness." What you eat can keep the microbiota content or put it in a " bad mood," affecting your brain functions.
Gut microbiota's role extends beyond digestion; it significantly contributes to mental health and influences the immune system's response. The neurotransmitter serotonin, responsible for controlling feelings and emotions, is produced not only in the brain but also by our gut microbiota. Taking care of our gut becomes essential for maintaining brain health.
Now, let's explore how to make our gut happy. The human gut harbors over 1000 bacterial species, though individuals typically carry around 160. Dietary habits and environmental factors can impact the stability of the adult gut microbiota. New studies suggest that how food affects the microbiota is pretty personal. We do have some knowledge on the subject, but the connection between what we eat and our microbiota is highly individualized.
In your diet, prioritize dietary fiber in whole grains, nuts, seeds, fruits, and vegetables. Protein and good fats, particularly omega-3 fatty acids in fish and nuts, promote the growth of beneficial bacteria. Plant-based proteins are considered friendlier to microbiota than animal-based proteins. Polyphenols found in fruits, vegetables, cocoa, green tea, and coffee exhibit anti-inflammatory and antioxidant effects on microbiota. Incorporate fermented foods like yogurt, sauerkraut, and cheese, as well as tryptophan-rich foods like turkey, eggs, and cheese, to support a diverse gut microbiome.
To sum it up, taking care of our microbiota is important, according to evidence based study. Even though the research is ongoing, we have yet to have all the answers. Introduce a healthy diet, along with pro and prebiotics, to show your gut some love and maintain both physical and mental health. Remember that dietary habits are just one aspect of mental well-being, and always consult your healthcare provider to ensure that any new foods or supplements introduced to your diet do not interact with the medications you are taking.
References:
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8321864/ Assessed and Endorsed by the MedReport Medical Review Board