Follow Your Gut: The Impact of Nutrition on Brain Health

Ever since we were children, we have been taught that eating healthy, nutritional packed foods will affect our physical health. But did you know that nutritionally dense foods can affect your emotional and mental health just as much? Our brains are working 24/7, even while we are asleep, so it is imperative that we fuel them properly with nutritious foods.

The body is made up of the central nervous system (CNS) and the enteric nervous system (ENS). The CNS consists of mainly the brain and spinal cord, while the ENS consists of neurons in the gastrointestinal (GI) system. According to Dr. Pasricha from the Johns Hopkins Center for Neurogastroenterology, the ENS is referred to as “the brain in your gut”. Although the ENS does not have thought, he says that it “communicates back and forth with our brain”. In the past, we have thought that mental illnesses promoted GI problems, such as irritable bowel syndrome (IBS), but recent studies have shown that it can also occur the other way around. Recent evidence suggests that the “GI system may send signals to the CNS that trigger mood changes”. Therefore, our gut health contributes significantly to our mental health and mood. A prime example of the gut health and brain connection is serotonin, a chemical messenger that acts as a hormone to regulate sleep and mood. 95% of serotonin is produced in the GI tract, suggesting that the digestive system doesn’t only digest food, but also plays a role into your sleep and emotions.

Brain Food to Incorporate

Let's put this into practice! So, what foods can you consume to increase gut health and thus, your brain health and mood? Try adding some of the following foods into your diet to help you feel your best!

-Whole foods

Opting for whole foods instead of ultra-processed foods can be extremely beneficial for our gut health. These include foods that do not have preservatives, food colorings, or other additives. Examples include fruits, vegetables, whole grains, nuts, beans, fish, and eggs.

-Fiber

Fiber helps to promote bowel movements and optimal gut function. It also helps to lower cholesterol levels and manage blood sugar levels. Great sources include beans, vegetables, whole grains, and seeds.

-Antioxidants

Antioxidants help reduce inflammation, prevent chronic disease, support immune function, and promote gut health. Examples include berries, pomegranate seeds, avocado dark leafy green vegetables, artichoke, asparagus, salmon, turmeric, and chia seeds.

-Folate

Folate promotes dopamine production, which is a chemical released in the brain that helps you feel good. Examples of folate include leafy greens, lentils, nuts, seafood, and cantaloupes.

-Vitamin D

Vitamin D aids in serotonin production. Food examples include mushrooms, salmon, and orange juice fortified with Vitamin D. While there are only a few food sources, make sure to get outside into the sunshine to soak up some extra vitamin D!

-Magnesium

Magnesium is an essential mineral and studies show that adequate intake can improve mood, minimize stress, and promote sleep. Powerful sources include cacao nibs, avocado, legumes, tofu, whole grains, leafy greens, almonds, and cashews.

-Fermented Foods

Fermented foods bring live and active cultures, or probiotics, into the gut which help to promote optimal gut health. Examples include kimchi, tempeh, pickled veggies, sauerkraut, and kombucha.

Healthy Lifestyle Tips to Adopt

-Eat regularly

Eating breakfast daily and having smaller portions spaced out throughout the day may help improve digestion and brain health. Find an eating schedule that works for you, and do your best to focus on consistency!

-Stay hydrated & moderate caffeine intake

Caffeine can increase stress and cause sleep disruption. Make sure you are staying hydrated and be mindful of your daily caffeine consumption. To ensure optimal hydration, a good rule of thumb is to drink for half of your body weight (lb) in ounces daily.

-Consume Healthy Fats

Healthy fats help to lower chronic inflammation in the body and can greatly benefit our gut. These include omega-3 and omega-6 fatty acids which can be found in oily fish (salmon, tuna, herring, mackerel), nuts (walnuts, almonds), olive oil, seeds (chia, flaxseed, sunflower), avocado, milk, yogurt, cheese, and eggs.

-Be mindful when shopping

Plan out a week of nourishing meals to help you create a shopping list. When at the store, do your best to stick to your list.
Try not to shop on an empty stomach because you are more likely to make impulsive decisions and purchase less healthy options.
Buy healthy snacks for hungry moments. These can be great to keep in your dorm fridge or pantry! Examples include fresh fruit, veggies, hummus, nuts, popcorn, and edamame.

-Stay active

Evidence shows that people who are more physically active have healthier guts, which can promote mood.
Find movement you enjoy. Some examples include taking a cycling class, playing a sport with friends, walking your dog, weight training, or dancing!

-Manage your stress

Stress-related symptoms can be felt in your gut. For example, a person may feel nauseated before giving a big presentation. Activities to manage stress is beneficial to improve gut health.
Some methods to manage stress include yoga, journaling, self-care, meditation, and walking/gentle movement.

-Prioritize sleep

Evidence shows that interrupted sleep can increase the risk of GI diseases. Longer sleep is also linked to better blood sugar control in the morning.
Gut health can also affect sleep! Serotonin, a hormone created in the GI tract, is in charge of regulating sleep. Low levels of serotonin can negatively impact your sleep cycle. Care of the gut can help maintain levels of serotonin.
Recommendation: 7-8 hours per night
Tips to help promote sleep: limit screen time at night, try out herbal teas, avoid large meals before bedtime, avoid caffeine and alcohol intake before bedtime, and limit daytime naps.

Now that you have some information about the importance of gut health, I challenge you to adopt some of these healthy tips to begin your healthy eating journey! Incorporating these tips will help both your physical and mental health. It can also help with managing sleep, stress, mood and more! And as always, make sure to follow us on Instagram (@mavseatwell) for more healthy eating content!

Stay healthy, Mavs!

Written by: Nibitika Khadka, Wellness Intern

Reviewed by: Carly Richter, RDN, LD

Resources:

Follow Your Gut: The Impact of Nutrition on Brain Health

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