Our bodies are homes to loads of bacteria, viruses and fungi collectively known as microbiome. Whilst some of the microbiome may be harmful to our health, good microbiome is important for our mental health, immunity and various other aspects of our lives.
Studies have shown that our bodies have more bacterial cells than they do human cells thus making it essential for us to nurture the good bacteria. These microbiomes can be largely found in the intestines. Although not as densely populated, microbiota can also be found in the nose, mouth, throat, vagina and skin. Until recently, humans were believed to be exposed to bacteria when they are born through the birth canal. However, there is new evidence suggesting that humans come into contact with bacteria in utero. Ideally introduced early in life, good bacteria become the basis of our gut microbiota and aids in supporting our health. However, gut microbiota composition is unique to each individual influenced by;
• Genetics
• Gestational age (pre-term birth vs full term birth)
• Delivery mode (vaginal delivery vs C-section)
• Feeding methods (breast milk, artificial milk, introduction to solids)
• Medication (antibiotics, acid suppressants, anti-diabetic drugs)
• Dietary habits and the way food is cooked
• Environment and lifestyle (urban vs rural locations and exercise)
• Weight gain
• Aging
What is the link between mental health and gut health?
Humans have for the longest time referred to the gut or stomach to describe emotions “gut-feeling” or “butterflies in the stomach”. It appears, language intuited what has now been scientifically proven. Recent studies have shown the link between the brain and the gut through the brain-gut axis. Our brain and gut are linked physically through millions of nerves with the vagus nerve being the most dominant nerve. The vagus nerve sends signals from brain to the gut and from the gut to the brain. The vagus nerve can be stimulated using breath, mind body techniques such as breath and yoga to stimulate it for better mental health facilitation – this topic will be covered in a separate blog.
There is growing evidence to support a role for our gut health in management as well as prevention of mental health ills. Below are some findings on the gut – mental health axis;
· Studies have found people with depression have different gut microbiomes to
people without depression.
· A randomized study with a group of people with depression, where one group received dietary Mediterranean advise delivered by a dietician for 12 weeks and the other received a type of counselling to act as placebo. The study found a marked improvement in the level of happiness of the experiment group compared to the placebo group.
Improving our gut microbiome
Traditionally our ancestors relied mainly on a seasonal plant-based diet, meat (when they got a catch) and fermented foods. I believe they knew something we lost along the way. The good news is that we can make up for lost time through:
· Sleep and de-stress, aim for 7-9 hour of sleep and 15 minutes of mindful meditation to relax the brain-gut axis.
· Exercise, your body will love it, at least move your body in whatever way for 30 minutes a day.
· Include a variety of vegetables in your diet,
· Indulge on extra virgin olive oil (in the study above the experiment group consumed 60 mls a day),
· Embrace legumes (beans and lentils), they are under appreciated superfoods,
· Smaller portions of meat less often may be a good move,
· Introducing fermented foods in your diet gradually, they can be prepared at home easily and at low cost.
Fermented foods
Fermented foods are instrumental in providing us with diverse bacteria. These foods are further associated with numerous benefits such as increasing vitamin concentrations, reducing anti-nutrients, lowering blood pressure, supporting our immune system and having a calming effect on our mental states.
I am a huge fan of fermented foods. Although scientific evidence of most types of fermented food is limited, anecdotally I have experienced first-hand their physical and mental benefits. The one type of fermented food that has been scientifically proven to benefit us is fermented dairy. Apart from the layered flavour that is offered by fermented foods, I believe our ancestors were on to something when they adopted fermented foods to their diet.
This blog will come with a series of fermented foods recipes that you can make at home, over the Spring month. I strongly advise that you make them yourself, so that you know exactly what is in the food, ensuring that unnecessary additives are avoided.
Happy Spring, happy fermenting, happy gut bugs and happy you!
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