the gut-brain connection
what have fad diets got to do with it?
what is so important about gut health?
Gut health is essentially our immunity health, which determines how we fight off infections and general stressors that manifest within our bodies. Everything we expose ourselves to - whether it be the creams we put on our skin, the foods we eat or even the situations we find ourselves in - all eventually make their way to our gut system and creates their own byproducts. For instance, when we breathe, we expel carbon dioxide and when we eat, bacteria, toxins and unprocessed foods also come out the other end as well.
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Stressful situations, unhealthy relationships and prolonged exposure to this also tends to manifest itself in the gut, resulting in 'butterflies in the stomach' and changes in appetite. As the gut and brain are directly connected to each other via the vagus nerve however, any changes or imbalances detected in the gut microbiome directly influences the chemicals and neurotransmitters to be released by the brain to the rest of the body.
90% of serotonin (the happy hormone) for instance is produced in the gut and so if lower levels of this hormone is produced, this can result in low mood, food cravings and even depression. Additionally, through having poor gut health, we are more likely to inhibit cells which produce dopamine, which can then lead to a lack of motivation, difficulty concentrating and mood swings too.
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As stress plays a huge role in our digestion, this explains why people who are highly stressed or anxious are more likely to develop digestive issues such as IBS, bloating and appetite changes. Therefore by finding ways to help manage our stresses can help to absorb and use as many nutrients from our foods as possible - this is where mindfulness is really useful!
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"Once you understand your immune system's own identity, you can begin to personalize the therapies and interventions to support it" ~ @mindbodygreen , particularly if you have allergies or sensitivities to certain types of food.
modern gut health disrupters
how to manage gut health disrupters
Get into a routine of going to bed and waking up at the same time everyday. This will improve your body's circadian rhythm and possibly help you to wake up more naturally at earlier hours of the day (read more about this in my the sleep health section)
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Identify what your micro-stressors are and try and find ways to make them feel more manageable i.e. leave the house earlier for work, food prep the night before.
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Make conscious choices with your food and try to incorporate as many wholefood ingredients as possible i.e. fruit and vegetables. Home cooking can also help to ensure you're are consuming meals which have fewer preservatives than a bought meal. Recognise foods that may not suit you and replace these foods with alternatives - preferably higher quality foods such as organic/locally sourced products also.
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Find an outlet for stress management and use these tools when you feel you need them. This is personal to you, so find what works for you - don't be afraid to try new things as if they aren't for you, there will be something else that is
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HIIT is good to do in moderation and like any exercise, can protect the body by releasing toxins through sweat. HIIT activates the body's stress response, releasing endorphins and adrenaline in the body and so signals genes to switch onto their 'protect and repair' mode as a result. If this is done for prolonged periods of time however, the body will always be in heightened levels of stress, which can be damaging in the long term for things like hormone balancing. Try and mix your workouts up with lower intensity workouts i.e. walking, cycling, yoga etc and allow yourself rest days to help your body recover also.
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Modern life living comes with many stressors which we may or may not realise has significant impacts on our gut health. It is important to recognise this as a lot of our lives are stripped away from the natural world i.e. being able to wake up naturally to daylight rather than alarm clocks and just being so rushed off our feet that we grab 'n' go without actually appreciating our food or what's even in it.
Juggling the tasks on your to do-list from the second you wake up are all examples of micro-stressors, which, independently may not cause much stress but combined, can make you feel quite drained and overwhelmed in itself.
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Other examples of modern life gut health disrupters are:
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poor quality sleep
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micro-stressors i.e. waking up unnaturally to alarm clocks, commuting to work during peak times and juggling to-do lists
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pesticides + preservatives in food
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excessive stress
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prolonged periods of HIIT training
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long term calorie deficit
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intensively farmed meats
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refined sugars
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Fad diets often promote weight loss through giving fats and carbs a bad label, but actually they are a crucial part to balancing hormones and a healthy gut microbiome. Stressful diets, whether it be removing certain food groups to lose weight or being in a calorie deficit for too long can cause stress on the gut, which can then lead to more inflammation, digestive issues and hormonal imbalances. Therefore having foods in moderation and balance of each other may prove to be much more benefical in the long term.
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Fats can naturally be found in foods such as avocados, olives, eggs, nuts, seeds, oils (avocado, coconut, flaxseed and olive), fatty fish and ghee. Though it makes up a smaller percentage of your diet, it is still important to incorporate some of these to ensure you are getting a sufficient amount of fats throughout the day. It is important to keep well nourished and try and source your nutrients through wholefoods to support immunity and cellular functions to keep your body alive and functioning optimally.
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Whole carbs can naturally be found in oats, brown rice, quinoa, sweet potatoes, legumes and vegetables.
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Protein can naturally be found in beans, lentils, fermented tofu, chickpeas, wild caught fish, eggs and bone broth to name a few.
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