Gut health & Your Brain
Let’s talk. The media is calling out for us to talk more, share our story and to journey out loud when it comes to our mental health. On average, 1 in 4 people have a diagnosable mental illness; with depression being the leading cause of disability. Also, you have likely heard at least 50% of your friends or family complain of struggling with regular headaches or migraines. As a society we are struggling, mostly thinking there is no solution, but let’s enter the concept of...your gut!
Hippocretes once said, “all disease begins in the gut”- and modern research is beginning to prove that point by showing that up to 90% of human illnesses can be traced back to an unhealthy gut. Items not limited to- ability to concentrate, ADHD, allergies, fatigue, depression, anxiety, insomnia, immune health, memory, inflammation and joint pain, skin problems, extreme menstrual symptoms and more.
Hidden in the walls of the digestive system, is your second brain and it is revolutionizing the field of medicine’s understanding of the links between digestion, mood, health and even the way you think. Scientists call this little brain the enteric nervous system (ENS). But it is not so little. The ENS is two thin layers of more than 100 million nerve cells lining your gastrointestinal tract from esophagus to rectum. In order to support our health, both mentally and physically, we need to bring back the healthy bacteria.
But what are the healthy bacteria?
Your guts bacteria are essentially their own organ. They help with digestion, create a barrier against invaders (parasites, bacteria, viruses), assist the liver in detoxing, modulate immunity (boosting when needed, and reducing when overreacting), produce important chemicals and help to manage stress, sleep and inflammation.
Gut bacteria starts at birth. As we age, three key factors influence the changing of our bacteria: environmental chemicals, food additives/lack of nutrients and stress.
A cultural study done in Ikaria, Greece demonstrated the highest percentage of 90+ year olds on the planet. One in three people make it into their 10th decade with good physical and mental health. They experience less cancer, heart disease and almost no dementia. We can look at environmental, food and lifestyle factors of this group to support figuring out our best path.
Furthermore, a recent study performed in regards to diet and Alzheimer's disease showed that diets lower in sugar and higher in healthy fat proved to better support overall cognitive health and lowering of symptoms.
So if health and healing starts in our gut- what can we do to support a healthy gut microbiome?
We need to get and support ‘the good bugs’ through things such as: prebiotics, probiotics, fermented foods, lower carb foods, gluten-free foods and healthy fats. In addition to the following:
Reduce processed foods including fructose from processed sources- ie. soda, concentrated juices, and high fructose corn syrup.
Use antibiotics only when necessary and add back in the healthy bacteria after. According to the Journal of the American Medical Association the following can usually be treated without antibiotics: colds, flu, most coughs, many ear infections, skin rashes and more.
Reduce environmental toxins. At least 800 of the 100,000 approved commercial use chemicals are suspected of being capable of interfering with our hormonal system. The two in particular that should be avoided, as much as possible, are pesticides and chlorine- both are designed to kill healthy bacteria. Both Calgary and St Albert chlorinate tap water. You can buy water filters, or filters for all the water entering your home. Reduce plastic use, as well as heating/cooling food in plastic containers. Use household goods without synthetic chemicals.
Reduce GMOs. More research still needs to be done on the effects of GMOs themselves; however, GMO seeds allow farmers to use huge amounts of herbicides. The biggest offenders are soy, corn and wheat. Note- most foods do not contain GMOs, so you can assume if a food does not have a non-GMO or organic label it almost always has considerable levels of GMOs.
Eat fermented foods. The best ones that we recommend are- Kefir, live-cultured yogurt (choose no added sugar/artificial flavor options), kombucha, kimchi, sauerkraut, pickled fruit and veggies, fermented condiments and meat/fish/eggs.
Eat less carbs and more fat. Main entrée should be composed of mostly fibrous fruits and veggies that grow above ground. Healthy fats include olive oil, coconut oil, butter, ghee, avocados, nuts and seeds.
Enjoy wine, tea, coffee and chocolate (in moderation!). Plant antioxidants are the most abundant in the human diet. One study found these plant-derived compounds act like prebiotics, others showed improvements in blood flow to the brain.
Prebiotics- eat about 12 grams a day from real foods and/or supplements. Top common food choices include: garlic, leeks, onions and asparagus.
Look into seasonal or intermittent fasting. Fasting has been associated with longer lifespans, increased detoxification, and a healthier microbiome.
Choose the right supplements. Work with a wellness advisor to find what is right for you. In general, look for a probiotic that contains the following:
Lactobacillus planetarium – One of the most hardy and beneficial bacteria. This bacteria helps with immunity and protection, but is unique in that it reduces gut permeability, reducing risks for leaky gut. It also helps to digest protein.
Lactobacillus acidophilus- Helps with immunity, reduction of yeast infections, helps to maintain cholesterol levels and aids the digestion of vitamin K. This bacteria is found in fermented dairy products.
Other notable mentions- Bifidobacterium lactis and longum.
Other supplements may include: DHA (1000,mg daily), Turmeric (curcumin 500mg twice daily), ALA- 300mg daily, Vit D, L-glutamine for its anti-inflammatory effect in maintaining a healthy lining of the gut as well as Lion’s Mane
References:
Brain Maker, Dr David Perlmutter, MD, copyright 2015
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