Stress
The body ’ s immediate reaction to stress , whether physical or mental , is to release adrenaline to facilitate survival . For instance , if you are hiking and suddenly get chased by a bear , your body releases survival-mode hormones to help you run faster . Your heart rate spikes , your eyes widen , and your blood platelets become sticky to prevent excessive bleeding if you are wounded . 15 Thankfully , our bodies know how to rebalance their fight-or-flight and restand-recovery systems post-threat . Once the stressful situation ends , the sympathetic response gives way to the parasympathetic , and we relax .
Complications arise during chronic stress , such as when you work in a stressful environment . Since your body cannot differentiate between a physical stressor ( angry bear ) and a mental stressor ( your job ), it always activates the same sympathetic response , leaving you in a continual state of increased inflammation .
Inflammation is your immune system ’ s natural response to toxins , infections , and stress . If inflammation is prolonged , the immune system weakens , leading to neurodegenerative diseases such as Alzheimer ' s and Parkinson ' s disease as well as neurological disorders like ADHD , autism , anxiety , and depression . 16 Therefore , integrating stress-management practices into your daily routine is critical for gut health ; adequate sleep , sunlight , time in nature , relaxation , and healthy social interaction are all anti-inflammatory .
Diet
One of the most critical factors in gut-health optimization is the food you eat . As Ann Wigmore so powerfully expressed , “ The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison .”
A study published in BMJ Open found that nearly 60 percent of Americans ’ daily calorie consumption derived from processed food : nutrient-poor products containing flavors , colors , sweeteners and hydrogenated oils , emulsifiers , and other additives . 17 An examination of the diets of people struggling with depression indicated severe nutrient depletion , especially of vitamins , minerals and omega-3 fatty acids . 18
Processed foods weaken the integrity of the gut , promoting numerous diseases like diabetes and autoimmune conditions . 19 The best way to maintain a robust gut is to consume whole foods in their most natural , unprocessed state , including fruits , vegetables , humanely raised meats and seafood , and good-quality fats like grass-fed butter and coconut oil .
In light of the profound effect that the microbiome exerts on overall health , we can see that our mental health may rely even more heavily on gut function than on the brain ’ s state . By maintaining a nutritious diet that supports gut health while also managing stress levels , we can promote overall feelings of well-being and happiness .
16 October 2017 Paleo Magazine Insider
The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison .
Full of gut-healing nutrients like collagen and L-glutamine , bone broth is one of the best foods to support gut health ; it is also a great source of protein .
Probiotics ( beneficial bacteria ) and fungi that line your gut are critical for optimal gut health ; in studies , probiotic supplementation reduced feelings of depression and anxiety and
20 , 21 improved overall well-being .
When you take probiotics , you must provide them with a healthy environment ( including a food substrate ); prebiotics ( such as resistant starch ) serve as this bacterial nourishment . Prebiotics have been linked to prevention of conditions as varied as colitis , cancer , obesity , and diabetes , as well as chronic constipation . 22
Fermented foods ( e . g . sauerkraut and kimchi ) are rich with diverse probiotic strains , and are an excellent dietary addition to maintain a healthy microbiome .
Cultured dairy ( e . g . yogurt or kefir ) is milk fermented with lactic acid bacteria . When homemade , it is much richer in probiotics than store-bought yogurt , given that homemade yogurt is cultured longer than most commercial yogurts . Plus , making your own homemade yogurt or kefir allows you to source dairy from grass-fed , humanely raised cows , as well as avoid refined sugar and other processed ingredients .
While coconut oil is an excellent source of healthy fats , it has incredible healing properties as well . Coconut oil is not only anti-inflammatory but also antimicrobial , which helps eradicate pathogenic bacteria lingering in the gut . Coconut oil also helps remove waste and toxins from the digestive tract that may contribute to digestive discomfort or even neurological complications like depression , brain fog , and anxiety .
REFERENCES 1 http :// www . mentalhealthamerica . net / issues / state-mental-healthamerica 2 ibid . 3 http :// www . the-scientist . com /? articles . view / articleNo / 45153 / title / The-Mycobiome / 4 https :// www . ncbi . nlm . nih . gov / pmc / articles / PMC2515351 / 5 https :// www . ncbi . nlm . nih . gov / pmc / articles / PMC4315779 / 6 http :// jn . nutrition . org / content / 141 / 5 / 769 . full 7 http :// www . vivo . colostate . edu / hbooks / pathphys / digestion / basics / gi _ nervous . html 8 https :// www . scientificamerican . com / article / gut-feelings-the-secondbrain-in-our-gastrointestinal-systems-excerpt / 9 http :// www . hopkinsmedicine . org / health / healthy _ aging / healthy _ body / the-brain-gut-connection 10 http :// www . hopkinsmedicine . org / health / healthy _ aging / healthy _ body / the-brain-gut-connection 11 http :// www . news-medical . net / news / 20170629 / Scientists-identifylink-between-gut-microbiota-and-mood-behavior . aspx 12 http :// www . sciencedirect . com / science / article / pii / S0889159110005295 13 https :// www . scientificamerican . com / article / gut-second-brain / 14 https :// www . medicalnewstoday . com / kc / serotonin-facts-232248 15 https :// www . psychologytoday . com / blog / evolutionarypsychiatry / 201404 / the-gut-brain-connection-mental-illness-anddisease 16 https :// www . integrativepsychiatry . net / brain _ inflammation . html 17 http :// time . com / 4252515 / calories-processed-food / 18 https :// www . ncbi . nlm . nih . gov / pmc / articles / PMC2738337 / 19 http :// www . medicalnewstoday . com / articles / 304645 . php 20 https :// www . ncbi . nlm . nih . gov / pubmed / 19338686 21 https :// www . ncbi . nlm . nih . gov / pubmed / 20974015 22 https :// www . ncbi . nlm . nih . gov / pmc / articles / PMC3376865 /