Introduction
Gut health has come into the limelight in recent years as research proved that gut dysbiosis is directly related to many of the illnesses in the body. The human gastrointestinal (GI) tract contains an abundant and diverse microbial community that gathers more than 100 trillion microorganisms. Any imbalance in the gut microbiome would create an imbalance in the whole body.
The gut-brain axis (GBA) consists of bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centres of the brain with peripheral intestinal functions. This communication or signalling from gut-microbiota to the brain and from the brain to gut-microbiota through neural, endocrine, immune, and humoral links helps regulate emotions, cognitive functioning, digestion and other bodily functions.
Here in this blog, we will understand tips to strengthen the brain-gut connection. Read on!
10 Tips to Strengthen Brain-Gut Connection
The association of dysbiosis with central nervous disorders (i.e. autism, anxiety-depressive behaviours) and functional gastrointestinal disorders emphasises the importance of how to improve brain-gut connection.
It requires the best hospital in Visakhapatnam with an expert team who can evaluate and is familiar with the gut–brain research to help strengthen the brain-gut connection.
Here are 10 tips to enhance and support a healthy brain-gut connection:
Meditate:
- Practice stress-reduction techniques such as mindfulness, meditation, deep breathing, or yoga.
- Chronic stress can disrupt the gut-brain axis, so managing stress is crucial for a healthy connection.
- Meditation has a potentially positive impact on the gut–brain axis by altering the composition of the gut microbiome.
Stay hopeful:
- Maintain a positive outlook and manage stress to influence gut health and brain function.
- Try to follow good eating habits that would enhance the gut microbiota. Due to the bidirectional influences, improving gut health leads to emotional well-being.
- Make a concerted effort to improve gut health and mood, and reach out to professionals like dietitians, therapists, meditation instructors, and medical specialists familiar with the gut–brain research.
Take Probiotics:
- Integrate probiotics into the diet to support a healthy gut microbiome, which can positively affect brain-gut communication.
- Probiotics are live microorganisms comparable to the good bacteria found naturally in the stomach.
- Probiotics may help with better digestion, vitamin generation, improved motility, cognitive function, and reduced inflammation in the body.
- Include probiotics like yoghurt with active cultures (avoid yoghurts high in added sugars), kombucha, buttermilk, and cheeses such as cheddar, mozzarella, and Gouda.
Improve Your Mental Health:
- Prioritise mental health through mindfulness, therapy, or other strategies to positively impact the brain-gut connection.
- Psychological interventions help reduce symptoms in gastrointestinal and other health conditions.
- Neurons and neurotransmitters are found in the brain and gut. Therefore any anxiety/ mental disturbances can trigger gut dysbiosis.
Eat a Variety of Foods:
- Include diverse foods to support a balanced gut microbiome which is essential for a healthy brain-gut axis.
- Providing a range of nutrients through food can improve overall health and the gut-brain connection.
- Include foods such as omega 3 fatty acids and antioxidants that improve overall brain health.
- Choosing plant-based foods such as vegetables, whole grains, fruits, legumes, and nuts, along with regular consumption of fish, poultry, and dairy products, increases microbial diversity in the gut.
Try a Mindful Eating Practice:
- Adopt mindful eating techniques to enhance awareness of food and digestion, promoting a stronger brain-gut connection.
- Mindful eating enables us to slowly and sensually savour the action of eating, creating an experience to delight in.
- Always be mindful of the food choices and their ability to nourish the body, whether it’s required for the body or even understand what the body likes and dislikes.
Progressive Muscle Relaxation (PMR):
- Practice of PMR enhances mindfulness by increasing awareness of muscle sensations.
- These exercises can help reduce anxiety and stress by allowing us to recognise the tensed muscles and release the tension before it builds up.
- Practice PMR to manage stress levels, positively influencing the brain-gut axis.
Better Treatment with Integrative Medicine:
- Research has shown that diet and gut health affect symptoms expressed in stress-related disorders, depression, and anxiety through changes in the gut microbiota.
- An integrative approach that focuses on both gastrointestinal and behavioural medicine, combined with appropriate diet, exercise, and medications specifically tailored to our body, is the best.
- Adopt and adapt models of physical and mental health treatment that can use psychotherapy approaches such as CBT, Rational Emotive Behavior Therapy (REBT), Emotionally Focused Therapy (EFT), Dialectical Behavioral Therapy (DBT), and mindfulness strategies to mitigate anxiety symptoms.
Cognitive Behavioral Therapy (CBT):
- Consider CBT to address psychological factors affecting gut health and overall well-being.
- It is a form of psychotherapy that refers to the short-term, skills-based approach that involves specific strategies which focus on modifying behaviours, influencing mood, influencing the brain-gut axis and leading to symptom improvement.
- Mind-body therapies like CBT have been tested in multiple trials and have consistently demonstrated significant effects on IBS symptoms and quality of life.
Treat IBS:
- Alterations in the composition of the normal gut microbiota (dysbiosis) are associated with GI disorders, such as inflammatory bowel diseases, irritable bowel syndrome and coeliac disease.
- An imbalance in the gut sends messages and signals to the brain that trigger mood changes, so individuals with IBS and functional bowel problems like constipation, diarrhoea, bloating, and abdominal pain develop anxiety or depression.
- Seek effective treatments for Irritable Bowel Syndrome (IBS) to manage gut-related issues and enhance the brain-gut connection.
Conclusion:
Strengthening the gut-brain connection can positively impact overall health and well-being. Regular eating patterns, mindful eating, meditation and exercise can help optimise gut function and support a healthy gut-brain axis.
Each person’s body and circumstances are unique, so listen to the body and make adjustments. Integrating these tips into the lifestyle can help promote a strong brain-gut connection and improve overall well-being.
How to improve the gut-brain connection? Consult with a healthcare professional- gastroenterologist, nutritionist, or mental health provider for personalised advice and treatment in the best hospital in Visakhapatnam.