What the Gut?

Simplifying the Gut-Brain Connection

Let’s take a look at the role of the Gut and how it affects your everyday life….

There are trillions upon trillions of microorganisms in your intestines. These microorganisms which are smaller than the tip of a needle are collectively called microbiomes or gut microbiota. A biome is an environment that is supported but its inhabitants. Biomes can exist in water, forest, grass land, desert and land (flora and fauna) or in this case your stomach. Fauna represents animals & Flora represents plant life; but in this case flora is a type of good bacteria that can exist in your intestines. The human body is comprised of almost 100 percent microbes.

Each person’s gut composition or gut structure is unique to them. The following are factors that determine each person’s gut biome.

o Medications

o Genetics

o Sleeping Habits (the gut is sensitive to circadian rhythm)

o Aerobic activity

o Feeding method (breast milk or artificial milk)

o Dietary Habits and how food is prepared

o Environment

o Lifestyle

o Weight

o Birth delivery (vaginal or C-Section) If vaginal, the mother can pass down bacteria and fecal microbiota.

Both are effective in establishing a healthy balance, diversity of gut bacteria. By age 2, a child’s gut flora will be established until adulthood.

The Gut is known as the second brain since everything contained in the microbiome (viruses, fungi and bacteria (good and bad)) travel up and down the vagus nerve. The vagus neve is also known as nerve #10 which is responsible for sending messages & “information about the state of the inner organs to the brain”. The “vagus nerve represents the main component of the parasympathetic nervous system” (1).

This system is responsible for control of a myriad of functions. The contents send out “fibers or feelers” that travel throughout the body and the brain thus controlling bodily functions, immune response, digestion, heart rate, behavior & moods. Persons with more sensitive systems such as those with ADHD, Autism, Schizophrenia and Dyspraxia to name a few should be extra cautious with their diet due to food sensitivities.

Please check out Dr. Natasha Campbell-McBride’s book below: “Gut and Psychology Syndrome” for further reading, information and food recipes.

Now Back to the Gut.

The gut is tremendously important because it protects against harmful microorganisms, toxins and tells the immune system what to fight off.

The Gut is also responsible for proper digestion. Facilitation of the absorption of dietary minerals and the synthetization of vitamins (Vitamin K & D) & amino acids. Many mental health professionals rely on the studies of the function or (dysfunction) of the gut-brain connection to diagnose and treat mental disorders. These can include PTSD, Inflammatory bowel disease, schizophrenia, depression and many more diseases such as those in the DSM. Start with trying some of the foods from the list below, and as always please consult your doctor before trying any new supplements.

Prebiotics

What is it? Fiber that feeds the bacteria

· You can find it in: Barley, Oats & Seaweed

· Inulin (not Insulin) – dietary fiber; improves digestive & gut health, controls diabetes and aids in weight loss

o You can find it in: Garlic, onion, asparagus, bananas, artichoke, blue agave, wheat bran, yacon root, dandelion greens

· Polyunsaturated fatty acids – Healthy Fats; reduces heart disease

o You can find it in: Oily fish, walnuts, flax seeds, corn, soybeans

· Polyphenols – Antioxidants Organic Compounds derived from plant based foods. Types include: flavonoids, tannic acids

o Offer protection by improving the lining of the heart and blood vessels, increasing HDL (GOOD cholesterol & decreasing the BAD cholesterol - LDL).

o Studies show Polyphenols offer protection against neurodegenerative diseases (Alzheimer’s), cancer and diabetes.

o Anti- Inflammatory and Anti- Platelet

o You can find it in: Fruits (apples), olive oil, berries, vegetables, walnuts, wine, tea, coffee, turmeric, dark chocolate

Probiotics or Psychobiotics

What is it? Bacteria that you ingest to increase the good population of bacteria.

Note: Make sure that you eat probiotics on an empty stomach.

Dairy

o You can find it in: Yogurt, kefir, cottage cheese, cheddar cheese, mozzarella, gouda, parmesan and swiss

Drinks

o You can find it in: Kombucha, non-alcoholic ginger beer, Indian lassi, Russian beet kvass and apple cider vinegar

Fermented Foods

o You can find it in: Pickles, Olives, Sauerkraut, Kimchi, Miso, Poi & Natto

Probiotic Supplements

o You can find it in: Garden of Life Raw Probiotics, Align Probiotic and more!

Tips on How to maintain proper gut health:

· Exercise at least 30 min per day; 75 minutes a week for Aerobic Activity

· Eat a balanced diet of fruits, vegetables and stay away from sugars, sugary drinks, processed foods and breads

· Use antibiotics (only when prescribed) Overuse of antibiotics can lower immunity

· Sleep Well (A full night’s rest at least 7, 8 or 9 hours if possible)

**It is important to maintain a healthy diversity of bacteria in your gut. The vagus nerve is connected to the ability to regulate stress and can be influenced by proper breathing and meditation. This can mitigate symptoms of anxiety and stress. The vagus nerve is so important that it can regulate reflex actions such as coughing and sneezing, vomiting and swallowing. (2)

**If you are suffering from diabetes, obesity, allergies, cancer or neurodegenerative diseases please consider changing your diet and seeking a GI Doctor. You could be suffering from gut microbiota composition or dysbiosis. Dysbiosis is a disruption to the microbiome imbalance. This can lead to further chronic health problems.

**Treating your second brain (or 2nd gut/immune system) well has lasting implications and benefits.

For more information please visit: https://www.gutmicrobiotaforhealth.com/about-gut-microbiota-info/

Stay healthy, stay well to Get your life !!!!!!

Love,

Pam

~4DGirl3DWorld

**Note: I am not a medical doctor or health care professional, these are simply extracted tips based on my own research & reading from medical professionals and medical journals.

Source: ConsumerLabs.com & www.frontiersin.org (1 &2)

Photos: healthline.com & researchgate.com & Wix.com