How can we influence how the gut-brain axis works?
Due to the link between the enteric nervous system (the part of the nervous system that controls our gut) and the central nervous system (the part of the nervous system that controls our brain) now being established, some medical professionals are choosing to offer treatments that communicate with both ‘brains’, so to speak.
For instance, gastroenterologists may prescribe certain antidepressants (SSRIs) for IBS — not because they think the problem is all in a patient’s head, but because these medications calm symptoms by acting on nerve cells in the gut.
There are several ways you can enhance your gut health. They include:
1. Supporting your gut bacteria
The microbiome is an essential component of the gut, without actually being part of its anatomy. It is made up of bacteria that we have a symbiotic relationship with.
Bacteria perform functions for us, such as making neurotransmitters, training the immune system and digesting food and, in return, we provide them with food in the form of
fibre, also known as
prebiotics, from our diet.
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In order to keep the microbiome thriving, you need to feed it well.10
Vegetables, beans, and whole grains all have good amounts of fibre in them and can help to feed the friendly bacteria in our gut, acting as prebiotics. We’ve got a full round-up of the
best foods for your gut health here.
2. Taking probiotics
As well as
prebiotics, we can also take
probiotics either as ready-made products or from fermented foods. Fermentation produces lactic acid bacteria in foods, like
yoghurt and
kefir, which populate the gut when eaten and may have a positive effect on metabolism.
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A study by UCLA in 2013 examined 36 women split into three groups: those who ate two bacteria-containing yoghurts every day for a month, those who ate a dairy product without any bacteria, and a control group.12
Results showed that those in the bacteria yoghurt group experienced changes in the part of the brain that processes emotions linked to visual stimuli, with some decrease in activity.12
Some scientists believe that the research could one day lead to so-called psychobiotics – medicines based on bacteria – being used as treatments for mood disorders, including depression.13
3. Spending time outdoors
To get a broad range of bacteria populating your gut, you need to come into contact with a lot of different environments. There’s a big difference between the bacteria that live in cities compared to those that live on farms with livestock, for instance.14
Taking a trip to the countryside – as well as having a nice day out can actually improve our risk of allergies because exposure to this kind of bacteria helps to train our immune systems to tolerate non-harmful bacteria and substances.15
4. Being physically active
Physical activity can improve conditions in the gut so that anti-inflammatory bacteria can thrive.16
Exercise could even affect the types of bacteria that thrive in your intestines. Especially if you can combine it with getting into a different environment – running in the woods versus running on a treadmill, for example.17
It can also prevent
constipation by making sure the muscles in the gut keep contracting and moving food through.
185. Minimising stress levels
Early research on animals has found that stress can impact the composition of the gut microbiota and that this can have an effect on the host (i.e. the person experiencing stress).2
A number of studies using germ-free mice (mice who have no microorganisms living in them) have shown a link between microbiota and anxiety-like behaviours. Further research has shown that some microbiota can improve anxiety-like behaviours and increase the production of dopamine and serotonin, demonstrating the potential role of gut microbiota in mood and behaviour.19 More research is needed in clinical human studies to understand the role of the gut microbiota on mood.