The gut-brain axis and your health

Published: 14 Oct 2022 Tagged: academic performanceaxisbacteriabrain-gut axisCBTCognitive Behavioural Therapydeep breathingdietexerciseFODMAPguided meditationgutgut bacteriagut floramindfulnessPMRProgressive Muscle Relaxationyoga

Have you ever heard the expression "gut feeling" or had "butterflies" in your stomach? The gut-brain axis, the physical and physiological communication network that links the brain and gut, can be used to explain these feelings. The organ in your body that has the highest number of immune cells is your gut. The neurological system of the gastrointestinal tract, the enteric nervous system, or ENS, is referred to as the "second brain."

This is due to the fact that it regulates a wide range of gastrointestinal processes, constantly exchanges information with the central nervous system, and is capable of acting independently of both. It also provides encouraging evidence that IBS, obesity, and mental health issues are all part of the present global illness epidemic. The gut-brain axis refers to this communication between the brain and intestine.

Here are a few considerations that can help us shape our gut flora for the greatest possible health, reduce discomfort, and manage lingering symptoms:

• Diet: Recent research has demonstrated that reducing dietary consumption of FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, might alter the gut microbiota and subsequently improve IBS symptoms and quality of life. Wheat, milk, onions, honey, processed foods and red meat are typical examples of FODMAP. Instead, adding fibre (wholegrains, fruits, vegetables, legumes, nuts and seeds, with a concentration on foods high in fibre, like spinach), sauerkraut, yogurt, prebiotics and probiotics may have a good effect on the makeup of your gut flora.
• Exercises: The variety of gut bacteria can be enhanced and promoted by exercise. It can be used as a therapy to keep the equilibrium of the gut bacteria or to realign it, hence enhancing general health.
• Medications: Avoid using antibiotics unless absolutely necessary and only as prescribed by a doctor since they can limit the variety of your microbiome.
• Stress-reducing activities There is evidence that persons who have gastrointestinal difficulties may benefit from psychotherapy or other stress-reduction approaches. They can improve the parasympathetic "rest and digest" response, lessen inflammation, and lower the sympathetic "fight or flight" response. The most common techniques are:
• Cognitive Behavioural Therapy, or CBT
• Deep breathing
• Guided Meditation
• Mindfulness
• Progressive Muscle Relaxation, or PMR
• Yoga

By implementing one or more of these activities in your life, you will be taking care of a complex system that connects your brain and gut, achieving much more than a healthier body but improving your mental health for better thought-based skills and emotional balance.