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 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 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 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
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."
And, 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?
And guess how these nerves speak to each other, and to other
cells? By 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!
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. Including the potential to
cause inflammation in the brain.
Gut microbes
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 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 many consider eating more of are
fiber and omega-3 fats. Fiber (in fruits, veggies, nuts & seeds) help to feed
your awesome gut microbes. And omega-3 fats (in fatty fish, walnuts, algae, and
seeds like flax, chia, and hemp) are well-know inflammation-lowering brain
boosters.
Recipe (Gut food 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
1.
Blend blueberries in the food processor until smooth.
2.
Mix blueberries, oats, almond milk, chia seeds, hemp
seeds in a bowl with a lid. Let set in fridge overnight.
3.
Split into two bowls and top with cinnamon, banana, and
walnuts.
Serve & enjoy!
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.
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