We’re all looking for the next miracle drug.
But did you know that the most powerful miracle drug is right inside you – and has been, all along?
I’m talking about your gut health. It’s time to understand how this microcosm inside us can have a macro-impact on all aspects of your well-being, including your brain health!
Sleep: More than shutting your eyes
Did you know that your gut microbiota has a direct role in your sleep quality? Melatonin, the hormone responsible for regulating sleep, is largely produced in the gut,1Konturek SJ, Konturek PC, Brzozowski T, Bubenik GA. Role of melatonin in upper gastrointestinal tract. J Physiol Pharmacol. 2007 Dec;58 Suppl 6:23-52. where it prevents ulcerations of the gastrointestinal mucosa by working as a powerful antioxidant. Melatonin helps to regulate the production of stomach (hydrochloric) acid, stimulating the immune system, fostering the regeneration of the gut lining, and increasing microcirculation.2Bubenik GA. Gastrointestinal melatonin: localization, function, and clinical relevance. Dig Dis Sci. 2002 Oct;47(10):2336-48. doi: 10.1023/a:1020107915919. If your gut flora gets out of balance, this can lead to sleep disturbances, which in turn worsens stress and affects your overall health.3Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019 Aug;28:105-110. doi: 10.1016/j.cobeha.2019.01.011. So sleep isn’t just about closing your eyes; it’s about nurturing your gut to make sure you wake up refreshed and revitalised.
Food: Your gut’s farmers’ market raw materials
Imagine your gut as a bustling farmers’ market. Various stalls (microorganisms) offer specialised products. Some sell freshly baked fibre; others deal in protein. When you eat a balanced diet rich in fibre, proteins, and healthy fats, you’re essentially providing these vendors with the raw materials they need. Just like a well-stocked farmers’ market benefits the whole community, a well-fed gut microbiome contributes to optimal brain function and immune response.4Zhang P. Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health. Int J Mol Sci. 2022 Aug 24;23(17):9588. doi: 10.3390/ijms23179588.
Movement: Exercise for your microbiome
The benefits of exercise aren’t limited to your muscles and heart; it’s a win-win for your gut, too. Physical activity enriches the diversity of your gut flora, which in turn helps in reducing inflammation and stress levels. So, you’re not just jogging for your heart; you’re also taking your gut flora out for a morning walk!5Clauss M, Gérard P, Mosca A, Leclerc M. Interplay Between Exercise and Gut Microbiome in the Context of Human Health and Performance. Front Nutr. 2021 Jun 10;8:637010. doi: 10.3389/fnut.2021.637010.
Stress management: The gut-brain highway
Managing stress is easier said than done, but did you know that the “gut-brain axis” has an essential role here? Neurotransmitters and other chemicals that affect your mood are produced in the gut. A healthy gut can mean a less anxious, more focused you. In this interplay, it’s crucial to manage stress not just for your brain’s sake but also for your gut.6Foster JA, Rinaman L, Cryan JF. Stress & the gut-brain axis: Regulation by the microbiome. Neurobiol Stress. 2017 Mar 19;7:124-136. doi: 10.1016/j.ynstr.2017.03.001.
Connection: Social health begins in the gut
Finally, let’s talk about connection. The gut has been termed the “second brain” for good reason. A balanced gut can lead to balanced emotions, helping us connect with others more meaningfully. It plays a role in combating loneliness and depression, which are significant social health issues today.7Dill-McFarland KA, Tang ZZ, Kemis JH, Kerby RL, Chen G, Palloni A, Sorenson T, Rey FE, Herd P. Close social relationships correlate with human gut microbiota composition. Sci Rep. 2019 Jan 24;9(1):703. doi: 10.1038/s41598-018-37298-9.
A symbiotic solution
While medical technology advances at an astonishing pace, trying to invent new drugs to tackle disease, your own internal wellness centre keeps ticking along, keeping you healthy by preventing illness in the first place. By honouring our gut health, we not only open doors to fighting chronic diseases but also improve our quality of life. And that’s a miracle drug too precious to ignore.
In health,
References
- 1Konturek SJ, Konturek PC, Brzozowski T, Bubenik GA. Role of melatonin in upper gastrointestinal tract. J Physiol Pharmacol. 2007 Dec;58 Suppl 6:23-52.
- 2Bubenik GA. Gastrointestinal melatonin: localization, function, and clinical relevance. Dig Dis Sci. 2002 Oct;47(10):2336-48. doi: 10.1023/a:1020107915919.
- 3Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019 Aug;28:105-110. doi: 10.1016/j.cobeha.2019.01.011.
- 4Zhang P. Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health. Int J Mol Sci. 2022 Aug 24;23(17):9588. doi: 10.3390/ijms23179588.
- 5Clauss M, Gérard P, Mosca A, Leclerc M. Interplay Between Exercise and Gut Microbiome in the Context of Human Health and Performance. Front Nutr. 2021 Jun 10;8:637010. doi: 10.3389/fnut.2021.637010.
- 6Foster JA, Rinaman L, Cryan JF. Stress & the gut-brain axis: Regulation by the microbiome. Neurobiol Stress. 2017 Mar 19;7:124-136. doi: 10.1016/j.ynstr.2017.03.001.
- 7Dill-McFarland KA, Tang ZZ, Kemis JH, Kerby RL, Chen G, Palloni A, Sorenson T, Rey FE, Herd P. Close social relationships correlate with human gut microbiota composition. Sci Rep. 2019 Jan 24;9(1):703. doi: 10.1038/s41598-018-37298-9.
