The Gut-Brain Connection
How To Feed Your Brain
If there was ever a call for “digestive health,” this is it!
Yes, it’s true. Your gut is considered your “second brain.”
There is no denying it anymore.
And since my presentation on gut health, The Good Gut, Unraveling the mystery of the Microbiome, so much more information has come to light!
With the new scientific discoveries about the vagus nerve, the enteric nervous system (ENS) or intrinsic 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.
What exactly is the “gut-brain connection.”
Well, it’s very complex, and to be honest, we’re still learning lots about it!
There seem to be multiple things working together. 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.
This is complex. And pretty amazing, if you ask me.
I’ll briefly touch on these areas, and end off with a delicious recipe (of course!)
Vagus nerve
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
The gut lining has over 100 million nerve cells. That’s more than the spinal cord!
And that’s why it’s referred to as the “second brain.”
So, when 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?
These nerves speak to each other, and to other cells via chemical messengers called “neurotransmitters.”
In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! e.g. a whopping 95% of serotonin is made in your gut, not in your brain!
And Serotonin is a key neurotransmitter that is responsible for regulating mood and cognition.
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!
And you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere, right?
Well, if they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body. This includes the potential to cause inflammation in the brain.
Gut microbes
Your friendly neighbourhood 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 to how these things all work together is that we really don’t know just yet. More and more studies are 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 may consider eating more of are fiber and omega-3 fats. Fiber in fruits, veggies, nuts & seeds, in particular prebiotic fibre containing foods, help to feed your awesome gut microbes.
Here is one of my favourite overnight oat recipes, with Good Gut fibre, brain food omega-3
Blueberry Hemp Overnight Oats
Serves 2
1 cup blueberries (fresh or frozen)
1 cup oats (gluten-free)
1 cup almond milk
1 tablespoon chia seeds
2 tablespoons hemp seeds
½ teaspoon cinnamon
1 banana, sliced
¼ cup chopped walnuts
- Blend blueberries in the food processor until smooth, or leave them whole if prefferred
- Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
- Split into two bowls and top with cinnamon, banana, and walnuts.
Serve & enjoy!
As an alternative, leave the blueberries whole, (no blender required or to clean!) and mix with the other ingredients. Let set in fridge overnight.
Tip: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.
References:
http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection
http://www.precisionnutrition.com/all-about-probiotics
http://www.precisionnutrition.com/fix-gut-fix-health
http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.