Fuel Your Mind, Heal Your Gut
It’s no secret that some folks struggle with their mood, motivation and mental focus in the winter. With the cold and dark days, it can be hard to enjoy physical activity outdoors or even get out of a brain fog. If you can relate to this, it’s worth knowing that your gut health could have something to do with how you’re feeling physically and emotionally. That’s because your gastrointestinal system — or gut — is responsible for so much more than simply digesting the foods and nutrients you consume each day!
Your gut is also responsible for sending signals to your brain, just as your brain is responsible for sending signals to your gut. This interaction between the gut and brain is known as the gut-brain connection.
That’s why you might feel butterflies in your stomach before a big test or presentation, or notice changes in your appetite if you’re experiencing mental health concerns like anxiety or depression. It’s also why poor gut health and impaired brain function often go hand-in-hand.
When gut health is poor, you might experience:
Irregular digestion
Diarrhea
Constipation
Bloating
Gas
Rashes and other skin issues
Brain fog
Mood swings
Depression
Memory issues
The gut is home to trillions of microbes that play a role in everything from regulating our moods and behaviors to keeping our brains sharp and immune systems strong. Research in mice even suggests that the bacteria living here may affect our motivation to engage in physical activity! So if you’ve been feeling less than thrilled about hitting the gym or attending your favorite spin class as of late, boosting your gut health could make a difference.
That being said, there are numerous other reasons to prioritize gut health. If there are imbalances in gut bacteria (known as dysbiosis), your mood, brain function, and digestion may suffer — and chronic health conditions may also occur. Conditions linked to gut dysbiosis include inflammatory bowel disease (IBD), obesity, diabetes, certain cancers, diseases of the liver and heart, and autism.
When the gut microbiota is home to a healthy balance of bacteria, however, we tend to feel good physically, mentally, and emotionally. And fortunately, incorporating more gut-friendly foods into our diets helps to increase the diversity of good bacteria that reside in our gastrointestinal tracts and prevent the overgrowth of potentially harmful bacteria.
While the right gut-friendly foods for you will depend on your unique needs and preferences, eating a variety of probiotic and prebiotic-rich plant foods can have a huge impact on your mood, digestion, brain function, and overall health.
Here are a few gut-friendly foods to consider:
Probiotic and fermented foods like yogurt, tempeh, kefir, sourdough bread, kimchi, sauerkraut, and kombucha
Prebiotic-rich whole grains, legumes, nuts, and seeds such as oats, barley, wheat bran, almonds, flax and chia seeds, soybeans, lentils, beans, and chickpeas
Non-starchy fruits and vegetables such as chicory, dandelion greens, asparagus, garlic, onions, artichokes, apples, jicama, seaweed, and yacon root
Starchy fruits and veggies like sweet potatoes and underripe bananas
Polyphenol-rich plant foods such as berries, cherries, plums, cocoa, and green tea
Likewise, certain foods rich in omega-3 fatty acids and other essential micronutrients have been shown to improve brain health and fight depression when consumed often throughout the week. A few of these foods include:
Seafood such as oysters, mussels, clams, and salmon
Leafy greens like spinach and romaine lettuce
Fresh herbs including basil, cilantro, and parsley
Cruciferous vegetables like collard greens, kale, watercress, brussels sprouts, mustard greens, swiss chard, and cauliflower
Fruits such as strawberries, pummelo, papaya, acerola, and lemons
Multiple studies have also linked several specific probiotic strains (including L acidophilus, B bifidum, B longum, B lactis, L brevis, L salivarius, L lactis, L casei, and L helveticus) to improved brain health and reduced anxiety and depression.
If you join my Nutrition and Wellbeing Program for Women, I’ll help you choose the right probiotics, vitamins, and supplements to boost your gut health and support your unique needs!
