We all chat about the microbiome, or "the gut," and its classic sayings:
- “Gut instinct”
- “Go with your gut”
- “I can feel it in my gut”
- “Butterflies in my stomach”
- “Stomach in knots”
We throw these phrases around, but how many of us actually know what the gut does, why it sometimes throws a fit, or how it’s linked to the brain? Even the pros are just catching on to how the microbiome messes with our mood, anxiety, and even diseases that mess with our heads.
The microbiome is a massive, mind-boggling community of trillions of microbes, each unique to every individual. It’s as mysterious as the deep ocean, outer space, or the brain itself, which it chats with via a “communication highway.”
Fancy yourself an armchair gastroenterologist? Check out these studies here, here, and here, plus a mind-blowing video from the Center for Brain Health. But for the TL;DR crowd: a healthy gut equals a healthy brain. With more people looking for mental health help and some finding antidepressants aren’t cutting it, tuning up your gut might be the shortcut to better mental health.
Here’s the gist: the brain’s emotional and cognitive centers are linked to gut functions. You can influence brain chemicals like dopamine, glutamate, GABA, and serotonin by giving your gut some love.
No one-size-fits-all fixes here—every gut’s got its own quirks. But generally, you want a mix of good bacteria. Fixing your gut isn’t just about better digestion or heart health; it can lighten up your mental load too.
Steps You Can Take Today
- Eat “Colorfully”: Gut diversity starts with plate diversity. If your meals are mostly brown, you need more plants. The American diet is way too limited. Eat more fruits and veggies and up your fiber intake.
- Mediterranean Diet: Diets can suck, but the Mediterranean diet’s ingredients are gold for the gut. Think whole grains, fruits, veggies, seafood, beans, and nuts, and skip the processed junk. Try eating Mediterranean-style now and then and see how you feel.
- Probiotics and Prebiotics: Foods like yogurt, sauerkraut, kefir, cottage cheese, miso, and kombucha are loaded with probiotics that prevent gut inflammation. If you hate these foods, go for a probiotic supplement. Prebiotics, found in fruits, veggies, whole grains, and fiber-rich foods, feed those probiotics. Supplements work too, but try to eat a varied diet.
- Elimination Time: Every gut is different. Identify and ditch foods that cause bloating, nausea, or worse. These likely cause inflammation in your gut.
- Mind the Vices: Lay off the alcohol, fast food, desserts, and processed crap with preservatives, fillers, or artificial sweeteners. These mess with your brain and gut, creating a cycle of craving junk.
- Sleep Matters: Good sleep supports your gut, circadian rhythm, energy, and longevity. Don’t eat at least two hours before bed. Also, stay hydrated and keep active.
- See a Doctor: If your gut’s a mess, see a doc. Guys especially tend to avoid gut health talks with pros. If the above tips don’t help, or you need a personalised plan, make an appointment. You’ll thank yourself later.
Taking care of your gut helps more than digestion and heart health; it boosts your mental game too. Start making these changes today for a healthier, happier you!