It is no coincidence that the gut is increasingly referred to as the second brain. The state of our microbiome affects the functioning and condition of the brain, mental functions, as well as well-being. The gut-brain axis is not a myth, so if you want to reach your full potential, take care of your gut and the bacteria residing in it.
Take care of your gut, and you will take care of your brain and well-being
There are quite a few scientific papers confirming that the proper condition of the intestines and bacterial flora affects brain function. Another matter is that, in fact, most of us suffer from smaller or larger microbiota disturbances - often without even noticing them or treating them as something normal.
Did you get prescribed an antibiotic in childhood? Probably yes - like most of us. Such antibiotic therapy could already have negatively affected gut health if we had not been given appropriate measures that would help protect us against its effects. Added to this are a hectic lifestyle, stress at every turn, highly processed food, poor habits, etc.
In the case of intestinal problems, strictly digestive symptoms are not always felt. Our body can be described as a network of systems that influence one another and work together.
Studies quite clearly indicate a connection between the intestines and cognitive functions, stress response, BDNF, and our memory. They may also affect mental clarity, mood and the efficiency of thought processes.
One of the more frequently cited studies on the impact of probiotic bacteria on the brain was the one led by Prof. Tillisch. 36 women were divided into three groups, one of which was of course the so-called control group receiving placebo. Each participant underwent an MRI scan before the start of the test and after its completion. The results showed that the administration of
probiotics had a beneficial effect on both cognitive and sensory functions. It is worth mentioning that, for comparison and to obtain clear results, the MRI scan took place both at rest and during mental exercises.
Experts confirm that stress and the secretion of the hormone associated with it (cortisol) have a significant effect, for example, on the function of the intestinal barrier and on the microbiota itself. Moreover, it works both ways... The condition of the bacterial flora can affect, among other things, the stress response mechanism, and even regulate the secretion of stress hormones. It has also been shown that the course of depressive states and how they are experienced depend to some extent on the state of the intestinal flora.
As we know, stress disturbs thinking, reduces the ability to learn and remember, and lowers concentration. A stressed person is not able to function optimally... It has been proven that strong stressors, to which we are exposed not only for a long time but also for a short time, lead to a significant decrease in the number of Lactobacillus and Bifidobacterium bacteria. Therefore, supplementation with probiotics containing these strains may in this respect have a beneficial effect on our body.
Gut, brain and the vagus nerve
It can safely be said that our intestines are connected to the brain via the vagus nerve. It is a cranial nerve and at the same time the longest one, running through almost the entire body. Therefore, it is an indispensable element of the brain-gut axis.
Promising results from animal studies provided the basis for further observations, research work and the use of probiotic therapy in humans. Also in the context of alleviating the course of depression or anxiety states. It turned out that maintaining the proper quantitative ratio between different strains makes it possible to improve quality of life. In addition, it was observed that increasing the amount of bacteria characterized by psychobiotic activity results in a noticeable improvement in CNS function (central nervous system).
The vagus nerve enables efficient communication between the intestines and the brain - in its own way it conveys information (neurotransmitters, cytokines, etc.) about, for example, the state of the microbiota and whether everything is all right with our intestines. Some sources state that people struggling with IBS (irritable bowel syndrome) also suffer from reduced vagal tone. This connection gives a lot to think about...
Gut flora – how to take care of it so that the brain works properly?
Bringing the intestines and microbiota into the proper condition is a long-term process dependent on many factors. It is important to know that even the best measures will not produce an immediate effect, but they are still worth their weight in gold. First of all, harmful factors need to be eliminated - without this, long-term improvement cannot be achieved.
Lifestyle:
- eliminating stimulants,
- reducing exposure to stress,
- introducing at least moderate physical activity.
Nutrition:
- giving up highly processed foods,
- reducing the proportion of carbohydrates, if they are present in large amounts in the daily diet,
- introducing nutrient-rich products,
- ensuring an adequate amount of fiber,
- introducing sources of resistant starch,
- appropriate caloric content of the diet,
- proper hydration.
Supplementation:
- good probiotics (a large amount of beneficial Lactobacillus and Bifidobacterium may be a good idea),
- prebiotics,
- sodium butyrate,
- colostrum or lactoferrin.
Of course, first of all, tests should be carried out to determine the actual condition of the body and, at the same time, rule out any other possible problems. The best option will be to seek the help of an expert who will develop an individual plan of action, appropriate to our needs.
