Trust your Gut Feeling_ How Gut Health Influences Mental Health and Wellbeing

1. Trust your Gut Feeling: How Gut Health Influences Mental Health and Wellbeing The human body is like a symphony, with all parts working in harmony to sustain health. While the brain is often seen as the conductor, modern science suggests the gut may hold a leading role, in influencing physical health, sleep quality, and mental health. As Hippocrates once said, “All disease begins in the gut,” and current research validates this wisdom. Let’s explore the fascinating connections between gut health, mental clarity, and sleep. The Gut-Brain Axis: A Two-Way Highway of Vital Communication Think of the gut-brain axis as a busy highway where messages travel between the gut and brain. This connection, known as the vagus nerve, plays a key role in producing neurotransmitters and chemical messengers that regulate mood and

2. stress responses. Notably, the gut produces 95% of the body’s serotonin, often called the “happy chemical.” Yes, while serotonin in our gut does not “travel” to our brain due to BBB (Blood blood-brain barrier), its presence is still proven to be important to gut health as well as emotional stability (Mayer et al., 2015). Another important neurotransmitter, GABA (gamma-aminobutyric acid), helps calm anxiety and originates in the gut. Disruptions in gut health, such as microbiota imbalances, can lead to reduced production of these neurotransmitters, resulting in increased stress, irritability, or even depression (Cryan & Dinan, 2012). In short, when your gut falters, your emotional well-being suffers. Dysbiosis: A Barrier to Emotional Harmony An imbalance in gut bacteria, known as dysbiosis, triggers systemic inflammation that can affect the entire body, including the brain. This chronic inflammation is linked to anxiety and depression, creating a vicious cycle where poor gut health exacerbates stress, which further harms the gut (Dinan & Cryan, 2017). Over time, this feedback loop compromises emotional resilience. And this is also the exact

3. reason why I traveled down to the functional nutrition counselor to find the answer for my family member. Gut Health and Sleep Quality The Sleep-Stress-Gut Connection Ever had trouble sleeping after a stressful day? Stress affects the gut, disrupting melatonin production the hormone that regulates sleep. Melatonin is derived from serotonin, primarily produced in the gut, so an imbalanced microbiome can directly contribute to sleep problems (Jiang et al., 2015). Chronic gut inflammation also disrupts circadian rhythms, preventing the deep, restorative sleep essential for recovery. Conditions like Irritable Bowel Syndrome (IBS) often coincide with poor sleep, emphasizing the link between gut health and sleep quality (Gracie et al., 2016). Inflammation: Sleep’s Worst Enemy Inflammation acts like an unwelcome intruder, disrupting your body’s natural sleep cycle. High inflammation levels make it harder to enter the restorative stages of sleep (Irwin, 2015). Worse, this creates a self-perpetuating cycle: poor gut health increases inflammation, which disrupts sleep, and poor sleep further harms gut bacteria. The result? A body stuck in fight-or-flight mode, unable to recharge. Strategies for Improving The Gut, Sleep, Mental Health and Wellbeing Dietary Adjustments: Refuel Your Gut A gut-friendly diet is rich in fiber, fermented foods, and healthy fats, which promote microbial diversity a key factor for producing neurotransmitters and reducing

4. inflammation. Foods like yogurt, kimchi, garlic, and whole grains act as prebiotics and probiotics, nurturing gut health which has an impact on our mental health (Valles-Colomer et al., 2019). Equally important, we should work towards limiting processed sugars and refined carbohydrates, which can disrupt the microbiome. Additionally, for those sensitive to spicy foods, avoiding overstimulation of the gut may improve gut health and sleep quality. A balanced diet not only supports gut health but also enhances mental health and wellbeing, creating a holistic approach to overall wellness. Stress Management: Calming the Cortisol Storm Stress damages gut health but incorporating relaxation techniques can help with wellbeing. Mindfulness practices like meditation and yoga lower cortisol levels and support gut integrity (Mörkl et al., 2020). Simple breathing exercises, such as those from the Oxygen Advantage method, can also reset your stress response, indirectly improving sleep and impacting mental health. Their light breathing technique is particularly powerful as we can do it any time during the meeting, in the office, or even in a heated discussion, which would be helpful as it can bring us moments of clarity. Sleep Hygiene: A Gentle Nudge for Better Rest Small lifestyle changes can significantly enhance sleep quality. Maintain consistent sleep schedules, limit blue light exposure before bedtime, and create calming nighttime rituals. A cool, dark, and comfortable environment also provides the perfect setting for restorative sleep. These habits not only improve sleep but also benefit gut health. For more information on this, please read the previous article: “Demystifying the Role of Sleep and How to Use It to Support Mental Health” Prioritizing these practices contributes to both mental health and wellbeing.

5. A Healthy Gut for a Healthier You Your gut is the foundation for quality sleep, mental health, and wellbeing. By producing essential neurotransmitters and regulating inflammation, a healthy gut enhances emotional stability, resilience, and restorative sleep. Conversely, when gut health deteriorates, the ripple effects disrupt mood, increase stress, and impair sleep. The impact is truly detrimental. By adopting gut-friendly diets, managing stress effectively, and prioritizing sleep hygiene, you can foster a harmonious relationship between your mind, body, and gut. Trust your gut it knows more than you think.