Stay Smart by Protecting Your Brain. Part 3, The Gut Brain Connection.

Many of you may not be aware that the health of your  brain actually starts in your gut. This is because your brain and your gut are intimately connected. They are in constant communication with each other through the vagus nerve which originates in your brain stem and travels all the way to your gut, connecting your gut to your central nervous system. One of the main determinants of your brain health is your gut bacteria or what we call the microbiome. The microbiome, which is the collection of gut bacteria that we all have within us, along with the chemicals that they produce, play an important role in determining the health and functionality of your brain. But let’s understand a little more about this microbiome first. 

All of us have a vast expanse of microorganisms that live inside us. There are essentially five types of microorganisms that are found inside the human body. These include bacteria, yeasts, parasites, viruses, and archaea. Did you know that you carry thirty- nine trillion microorganisms in your colon? Most of them are bacteria. If you are healthy, they live in harmony and balance serving a purpose. As they live in your intestines, they play a critical role in digestive function. They work in teams to break down your food, allowing you to extract the nutrients that you need. They are not simply passive observers because the food you eat is also their food. Yet not every microbe eats the same food. Each dietary choice that you make either empowers a specific group of microbes or kills them off. If you permanently remove a food group, like carbohydrates for instance, the microbes that thrive on that group will starve into extinction. The health benefits from these microorganisms go far beyond our digestive system. Their influence extends to their effect on your immunity, metabolism, hormonal balance, cognition and gene expression. And, like your fingerprints, your microbiome is unique to you.

Your gut microbes are able to communicate with your brain using the immune system and through the release of hormones, signaling molecules and neurotransmitters. Neurotransmitters like serotonin and dopamine play a powerful role in determining your mood, energy levels, motivation, and sense of reward. 90% of serotonin and 50% of dopamine are actually produced in your gut! The serotonin in your intestine is able to influence the movement of food through your gut (motility), mood, appetite, sleep, and brain function.

Mental health conditions like depression and anxiety often manifest when there is a problem in the gut. For instance, when there is alteration or damage to the gut bacteria, there is alteration in serotonin balance which alters both mood and gut motility. The end result can be a person suffering from IBS (irritable bowel syndrome) and anxiety. About 60% of people with anxiety have IBS. (Liu l, Zhu g. Gut-brain axis and mood disorder. Frontiers in Psychiatry. 2018;9.doi:10.3389/fpsyt.2018.00223). 

Even your behavior is influenced by your gut, with evidence showing that your gut microbes can actually control your cravings. Some of them may want you to eat high sugar, high fat foods which are detrimental to you but good for them! Do you find chocolates irresistible? It has been found that chocolate loving people actually have different microbial metabolites in their urine than non chocolate lovers, even if they have identical diets. 

One of the main ways that your gut can improve brain health is through the formation of short chain fatty acids (SCFA’s). SCFA are produced by the beneficial bacteria fermenting non digestible fiber in your gut. They are the main source of nutrition for the cells in your colon. One of the SCFA’s called butyrate has been shown to have a profound effect on improving learning and memory. The main characteristics of Alzheimer’s disease is the accumulation of amyloid plaques between nerve cells in the brain. Researchers have been working tirelessly on treatments to block the production of amyloid. It is interesting to note that laboratory studies suggest that SCFA’s can interfere with the production of amyloid in the brain. 

 Laboratory studies also show that butyrate protects the brain on models of Parkinson’s disease. Human studies have also found that patients with Parkinson’s disease have lower levels of the bacteria that produce SCFA’s and consequently lower levels of SCFA’s in their stool. Interestingly, people with Parkinson’s disease almost all have digestive issues, especially constipation.

 SCFA’s may also help children suffering from ADHD (attention deficit hyperactivity disorder) and autism. Children on a high fiber diet do better in their ability to multitask. They also have better working memories and focus than children on low fiber diets. 

 The good bugs of a healthy gut microbiome have far reaching consequences by being able to cross the blood- brain barrier keeping  inflammation at bay and stimulating  neural growth and development.  This keeps your mind sharp, your energy levels high and your mood mellow.

The health and balance of your microbiome is in your hands and the benefits of a healthy microbiome are immense. You have the power to dramatically improve your health through nourishing your gut  bacteria. Try and start implementing the changes I have listed below and your body and your brain will soon thank you for it.

• Eat probiotic foods. Probiotic foods are fermented foods. Include yogurt, kefir, Sauerkraut, Kimchi, Kombucha, miso or tempeh. These are foods high in beneficial bacteria.

• Eat prebiotic foods. Some of the prebiotic or fibrous foods that your bacteria love and which also serve as food for them are asparagus, garlic, onions, leeks, artichokes and jicama.

• Eat a diet that is low in refined sugar and processed carbohydrates, like white rice, white potatoes, and non whole grain pastas. 

• Avoid consuming pesticides and herbicides by choosing non genetically modified organic foods whenever possible.

• Exercise regularly.

• Try and get 7-9 hours of good quality sleep every night.

• Practice stress reduction by following the techniques I had listed on reducing stress in my earlier blog posts.

• If you choose to eat meat, make sure it is organic and grass fed so that it was raised without the use of antibiotics.

 If you find making these changes too overwhelming, I am always there to help you along this journey. Reach out to me by submitting the consultation form at www. rimabhealth.com. Never lose sight of the big picture by remembering  how important these changes are for you in the broad scheme of things.