Have you ever felt a stomach ache or felt like an emotional event was “gut-wrenching?” talking about.
The gut and brain form a two-way communication system called the gut-brain axis. The gut microbiome contains trillions of bacteria and plays an important role in your overall health, including your heart health. Here’s what you need to know about the gut-brain axis and how to care for it.
intestinal microbiota
The “gut” part of the gut-brain axis primarily focuses on the microbiome, the collection of bacteria, viruses, and fungi that live in our bodies and affect our health. Researchers are figuring out how the microbiome works. It’s complicated because it contains more than 38 trillion bacteria that change depending on your exercise, diet, medications, and other factors.
What is known to date is that the microbiome has many important roles, including:
- Regulation of cholesterol levels
- Supports immunity by destroying harmful bacteria and viruses
- aids digestion
- Production of neurotransmitters that help regulate mood
- Production of enzymes that help the body produce vitamins
- secrete hormones that regulate body functions
gut-brain axis
The gut microbiome and the brain communicate with each other via the vagus nerve and are bidirectional. When your microbiome is out of balance, it can send the wrong messages to your brain and body. This is known as the gut flora and is associated with:
- heart disease and stroke
- high cholesterol
- digestive system problems
- anxiety and depression
- Inflammatory diseases such as Crohn’s disease and colitis
- type 2 diabetes
gut-brain axis and heart
Signals sent between the gut and the brain help regulate cholesterol levels. Some beneficial gut bacteria, including certain strains of Lactobacillus plantarum, may help lower cholesterol levels and reduce the risk of heart disease. Researchers hope to one day treat high cholesterol by changing the composition of the microbiome.
How to support gut and brain health
Scientists are researching ways to adjust gut bacteria to manage certain diseases. There are already some healthy probiotic supplements that may help manage the disease, but the puzzle is far from complete (see “What about probiotic supplements?” below).
Until science finds more answers, these four healthy lifestyle habits are great ways to support your brain and gut health.
1. nutritious meal plan: A healthy microbiome thrives when your diet is diverse and rich in fiber, such as vegetables, fruits, legumes, whole grains, nuts, and seeds. A plant-based diet rich in fiber is good for your heart health, brain health, and microbiome. Research also shows that these foods help maintain a healthy microbiome.
- Fish such as salmon, trout, and mackerel are rich in omega-3s
- Foods rich in polyphenols such as berries, olive oil, and green tea
- Fermented foods such as yogurt, kimchi, kombucha, and sauerkraut
Alcohol, artificial sweeteners, red meat, sugar, and excessive amounts of ultra-processed foods can have a negative impact on your microbiome and should be limited.
2. RRegular physical activity: Exercise is linked to a lower risk of heart disease and a healthier microbiome. Aim to do at least 150 minutes of aerobic exercise a week, and use resistance bands or free weights to strengthen his strength at least twice a week.
3. Stress management: High levels of chronic stress can cause changes to your microbiome, including a decrease in friendly bacteria. Taking regular breaks to do something you enjoy can help you manage stress. Try walking outdoors in nature, meeting friends, watching interesting videos, or doing your favorite hobby.
Four. Adequate sleep: Continued sleep deprivation can damage your microbiome and has been linked to heart disease. Aim for 7 to 8 hours of sleep each night. Struggling to get enough zzzs? Follow the healthy lifestyle tips above and add:
- consistent bedtime
- quiet dark room
- Turn off devices 1 hour before bed
- Avoid large meals before bed
- Avoid caffeine 8 hours before bedtime
- Limit 1 to 2 alcoholic drinks per week
What about probiotic supplements?
Probiotics are beneficial bacteria that help support your microbiome. But before taking probiotic supplements, it’s important to know that probiotics are only effective against certain illnesses when taken with the right strains and in the right amounts. What’s surprising is that taking the wrong probiotics can cause dysbiosis within your microbiome. Before taking probiotics, consult your health care provider for advice. They use this evidence-based probiotic chart to help you know which probiotics will treat your specific disease.
In the future, doctors will test the bacterial composition of your microbiome in addition to regular blood and urine tests. The results can help treat certain health conditions. Until then, the best tools we have are healthy lifestyle habits.
