How to Improve the Gut-Brain Connection?

Here at Nirva Health, we’re committed to helping you along the way to better health. If you have had any problems with your digestive system, mood changes, or foggy thoughts, then it is time to take action over treatment of your gut-brain connection. 

Would you like to feel the same? Check how you can strengthen your gut-brain connection!

Defining The Gut-Brain Axis

Did you know that your gut has its own nervous system, often referred to as the second brain? Knowing this, it’s easy to see why the gut-brain connection is so strong. 

The brain and gut have a two-way communication network that includes the following: 

• The Vagus nerve: This functions as a telephone connection between the gut and the brain. 
• Gut Microbiome: Trillions of bacteria that influence your mood and digestion reside in your gut. 
• Neurotransmitters: Some chemicals, such as serotonin (90% of which is produced in the gut), control mood and stress levels. 
• The Immune System: Inflammation of the gut may disturb brain activity, which leaves the person in a mental fog, leading to anxiety and mental fatigue. 

Have you felt any brain fog after consuming junk food or felt moody and off when your digestion is at whack? That’s your gut-brain connection at play!

Signs Of A Disrupted Gut-Brain Connection

Consider how it might feel to wake up groggy, mentally fogged up, anxious and utterly unfocused. You ‘try’ to power through things with caffeine, but your brain fog is still intact. By midday, you notice that the fatigue is settling in.

On top of all of that, your skin feels sensitive, your digestion feels sluggish, and unexplained mood swings occur. You also get persistent headaches, have trouble sleeping, and suffer from skin issues like acne or eczema. These seemingly unrelated issues stem from the same root cause: your gut.

The gut-brain connection is a complex system. When this connection is disrupted, the downside appears in the form of an imbalance of both physical and mental health. 

Everything and everyone reacts differently to troubling guts, so let’s dive into some common signs of a damaged gut-brain link.

Anxiety And Depression: Their Emotional Consequences

Your gut encompasses trillions of bacteria that help provide balance to neurotransmitters such as serotonin and dopamine. When the gut microbiome is functioning out of balance, it can exacerbate feelings of anxiety and depression. 

If you find yourself often dealing with mood swings, unexplainable sadness, or heightened levels of stress, your gut could be having a hard time maintaining your mental wellness.

Brain Fog And Concentration Issues

Does your brain sometimes feel like fog, making it difficult to focus or remember anything at all? It’s a disrupted gut-brain axis that makes remembering seem so difficult. 

An imbalance of gut bacteria causes inflammation that affects cognition. If you constantly find yourself trying hard to stay awake, your gut might be sending distress signals to your brain.

Digestive Issues Like Bloating And Constipation

Regardless of the cause, an imbalance and discomfort in digestion should already be a reason for concern. 

Bloating, constipation, diarrhoea, or irritable bowel syndrome (IBS) may suggest a battle going on inside the gut, such as poor digestion,  chronic inflammation or imbalanced gut bacteria. 

These problems don’t remain confined to the digestive system but cast a shadow on the person’s moods, energy levels and even cognitive abilities.

Tiredness And Low Energy

Do you often feel tired despite having a full night’s sleep? The gut is responsible for absorbing nutrients and converting those into energy. 

If your body isn’t able to digest food properly, it will starve for fuel, leading to chronic fatigue.

In addition, the absence of helpful gut bacteria can also lead to inflammation, which exhausts energy levels and makes you feel sleepy throughout the day.

Foods For Gut-Brain Connection

Food is medicine, and what you eat directly impacts your gut and mental health. Imagine feeding your brain and gut at the same time—what would be on your plate? Here’s what should make the cut:

1. Foods That Are Probiotics: These have probiotics which help replenish good bacteria in your body. (You guessed it: yogurt, kefir, sauerkraut, kimchi, and miso)

2. Foods That Are Prebiotics: These help multiply good gut bacteria. (Garlic, onions, asparagus, bananas, oats.)

3. Omega 3 Fats And Polyunsaturated Fats: They aid in reducing inflammation and support the brain. (Salmon, walnuts, flax seeds, and chia seeds.)

4. Foods That Are Polyphenol: These supplements increase the diversity of the gut. (Berries, green tea, dark chocolate, red wine – moderation!)

5. Restrict Processed Foods And Sugars: These disrupt the balance of good gut bacteria and increase inflammation.

Reflect for a moment on the last meal you had…was it supportive of your gut?

How Stress Affects Digestion

Have you ever experienced a gassy stomach or cramps as you anticipated a big presentation? Everything you experience is your body being responsive during stressful times. When stress is chronic, it can:

• Impact the speed at which the digestion process works, resulting in bloating and constipation.
• Change your gut bacteria for the worse.
• Increase the inflammation by tearing the gut lining.

So, what’s the good news? Stress can, in fact, be managed, which supports a healthy gut.

Try: 

1. Yoga And Meditation: Gentle movements and mindfulness help relax the nervous system. These practices connect the body and mind. Yoga has been gaining popularity worldwide courtesy of its never-ending benefits. Nirva Health provides tailor-made yoga courses through Yoga experts to meet your unique needs. Visit Nirva Health if you are interested. 

2. Deep Breathing: Stimulating the vagus nerve for relaxation purposes. 

3. Exercise: Increases the population of beneficial gut microorganisms and decreases stress hormones. 

4. Quality Sleep: Restorative sleep helps the gut and the brain perform their functions. Try to get a minimum of 7-8 hours of sleep every day.

What seems like the best method for you? Which technique would you like to try first? 

Natural Remedies for Gut-Brain Healing

If you are looking for something to help support your gut-brain connection without being too invasive, try these natural remedies that can make a significant impact: 

1. Herbal Teas: Chamomile and peppermint aid in calming down your nerves. These are like a warm hug for your tummies, easing digestion. 

2. Bone Broth: It is packed with nutrients. It strengthens the gut lining while reducing inflammation. 

3. Fermented Foods: Naturally increase the bacteria in the gut. 

4. Hydration: Water boosts digestion and detoxification. Drinking plenty of water keeps everything in your digestive system flowing smoothly.

5. Mindful Eating: Eating slowly and with concentration aids in better digestion and nutrient absorption. 

How do you feel about these? Which one do you want to integrate into your life? We would prefer you to try everything listed here. We assure you that nothing goes without a better result for your health.

Mental Health Benefits Of Probiotics

Were you aware that addressing the problems in the gut bacterial flora in most cases is guaranteed to lift up the mood? Studies have shown that probiotics can mitigate anxiety, depression, and even brain fog. 

Some of the main strains of pro-life biotics that are specific for mental health are: 

• Lactobacillus rhamnosus: Helps with stress and promotes relaxation. 
• Bifidobacterium longum: Decreases anxiety and inflammation.  
• Lactobacillus plantarum: Increases cognition and improves digestion.

As we already discussed in the earlier session, probiotics can be found in supplements or foods such as yoghurt and kimchi. 

Are you consuming adequate probiotics? If not, try to add any of the sources to your diet and see the difference. There are different products available in the market.

For a better understanding of the topic of probiotics,  read Gut Health and Probiotic Foods Guide.

Assisting The Vagus Nerve

Your brain and gut are linked via the Vagus nerve. Keeping it healthy enhances digestion, mood, and well-being considerably. Here is how to assist the Vagus nerve:

1. Breathing Exercise: Practice deep belly breathing for 5 to 10-minute sessions daily. This has many benefits. Along with stimulating the vagus nerve, it helps improve concentration and relaxation.

2. Cold Shower: Cold showering your body or splashing some cold water on your face facilitates vagus nerve functions.

3. Singing, Humming, Or Gargling: Singing, humming, or gargling increases relaxation while simultaneously stimulating the vagus nerve.

Now, try humming your favourite song and let your body relax naturally. Cmon, give it a try. 

Reduce Inflammation For A Healthier Gut And Brain

Inflammation does a bad job with the gut-brain axis. Here is how to control it:

1. Follow An Anti-Inflammatory Diet: Include fatty fish, turmeric, ginger, and leafy greens in your diet as these help you reduce inflammation.

2. Avoid Triggers: Smoking, alcohol, and processed food diets severely worsen inflammation. Keep away from these bad habits, not just for your gut health but for your overall health and well-being!

3. Treat Gut Dysbiosis: If you experience persistent bloating or discomfort, consider getting your gut health tested.

Read Understanding Gut Inflammation—Causes, Symptoms, and Treatment Options to gain a deeper understanding of this.

Do you recall how some food choices make you lethargic or cause bloating? Those are clues from your body.

Prioritise Your Mental Well-being

As it turns out, the brain and gut are closely linked, which means that anything that helps improve mental health will definitely aid digestion as well. Here are some methods which aid in both:

1. Cognitive Behavioral Therapy: Effectively manages anxiety and gut problems.

2. Mindfulness Exercises: Reduces stress.

3. Journaling: Putting words to paper organises thoughts and relieves pressure on the gut.

Wrapping Up

Your stomach and mind are in a conversation! Are you all ears? Each meal you consume, every night of sleep (including restless ones), and every single moment you experience, whether it be stress or relaxation, creates a cascade of signals between them. You have complete control to change this.

Think about waking up with a clear head, gut happiness, and energy to spare. Forget the brain fog, the unfounded mood swings, and the digestive difficulties that seem to control your life. Cognitive and physical fitness is in your grasp if you incrementally change your diet, manage stress, and utilise natural remedies. 

It’s time to do something about this. What is one change that you can implement to improve the gut-brain connection? Will it be starting your morning with probiotic-rich yoghurt or taking deep breaths to enhance your vagus nerve? Replacing snacks with high-fibre options may be your go-to.

You don’t have to implement a drastic change in your routine. Start small and build from there, and your stomach and mind will be grateful.