INFINITY Information Bureau News: The key to improving your mental health is your gut environment! Experts teach you how to check the connection between your gut and your brain! #guthealth #mentalhealth #gutbraincorrelations
Video explanation
The mysterious relationship between the gut and the brain? Experts explain the "gut-brain connection" to make your mind happy!
Hello, this is John! Have you ever felt like you've been feeling a bit down or stressed lately? Actually, that may have something to do with the condition of your stomach!
You may be wondering, "What is the relationship between the stomach and the mind?" Today, I would like to introduce the secret to keeping our mind and body healthy,The gut-brain axis" I will explain it in an easy-to-understand way based on the experts' opinions. Even if you think "taking care of your intestines seems difficult...", after reading this article, you will think "It might be surprisingly easy!"
What is the gut-brain axis? The hotline between your stomach and your brain
First of all, the term "gut-brain axis" sounds difficult to understand. But don't worry. Simply put,The gut and the brain communicate closely with each other and influence each other."about it.
For a long time, there have been expressions such as "I'm angry" and "I feel heartbroken," and so people have vaguely felt that emotions are related to the state of the stomach. Recently, this has been increasingly clarified scientifically.
Our intestines are not just a place to digest food.The second brainThe brain is an amazing organ that is packed with so many nerve cells that it is also called the "Vagus nerveThe intestines are directly connected to the brain through a thick nerve that is like a dedicated telephone line, and they constantly exchange information. The condition of your stomach is transmitted to the brain, and conversely, stress felt by the brain affects your intestines.
Furthermore, our intestines contain a whopping 100 trillion "Intestinal bacteria" lives in the stomach. It's like there's a flower garden (flora) inside the stomach, so "Intestinal floraThese numerous bacteria feed on the food we eat and produce a variety of substances. It has been discovered that some of these substances affect our mood, our way of thinking, and even our immune system!
When your gut is not in good condition, does your mind also become depressed?
So what does this gut-brain connection have to do with our mental health?
For example, have you ever had a stomach ache when you were nervous before a big presentation, or felt depressed when you were constipated for a long time? This is a clear example of the gut-brain axis at work.
According to experts, if your intestinal environment is disturbed and bad bacteria increase, or if your intestinal bacteria are out of balance, you may feel more anxious or depressed. Conversely, it is thought that if your intestinal environment is in good condition, you may be more likely to feel mentally stable and happy.
"serotoninHave you ever heard of the term "serotonin"? This is a brain substance also known as the "happiness hormone," and it works to stabilize our moods and give us a sense of well-being. Surprisingly, about 90% of this serotonin is actually produced in the intestines! In other words, if your intestines are in good condition, serotonin will also be produced properly, making your mind more likely to feel cheerful.
Healthy gut and healthy mind! Simple care methods you can start today
You may be thinking, "The gut-brain axis is amazing! But how can I take care of my gut?" According to experts, the methods for improving your intestinal environment are surprisingly simple, and many of them can be started by just paying a little attention to your daily life. The important thing is to increase the number of good bacteria (probiotics) that live in your intestines and improve the balance of your intestinal bacteria as a whole.
Here are some specific examples of what you can do!
1. Let's reconsider our diet! What foods make our intestines happy?
- Take probiotics: Probiotics are live microorganisms that are beneficial to the body. They are found in large quantities in fermented foods such as yogurt, natto, kimchi, miso, and pickled vegetables. Try incorporating these into your daily meals little by little.
- Don't forget prebiotics: Prebiotics are food for the good bacteria in the intestines. Oligosaccharides and dietary fiber are typical examples, and are found in large amounts in onions, burdock, asparagus, bananas, soy products, seaweed, etc. Taking them together with probiotics can help improve your intestinal environment more effectively.
- Eat a variety of vegetables and fruits: By consuming a variety of foods, you can increase the variety of intestinal bacteria and foster a well-balanced intestinal flora. You can also get plenty of dietary fiber, so it's a win-win situation!
- Avoid processed foods and sugar: Unfortunately, a diet high in processed foods and sugar can lead to an increase in bad bacteria in your gut, so try to eat a balanced diet with as many natural ingredients as possible.
2. Deal with stress in a healthy way!
Stress is one of the major causes of poor intestinal function. Stress can slow down intestinal movement and disrupt the balance of intestinal bacteria. Therefore, it is important to find ways to avoid accumulating stress.
- Get enough sleep: Lack of sleep not only affects your physical and mental health, but also your intestinal flora. Aim to get 7 to 8 hours of quality sleep.
- Make time to relax: Try to find something that truly relaxes you, such as meditation, yoga, deep breathing, listening to your favorite music, or burning aromas, and incorporate it into your daily life. Even a short time can have an effect.
- Indulge in hobbies and interests: Having fun is the best way to relieve stress.
3. Make moderate exercise a habit!
Moderate exercise such as walking, jogging, and stretching can help stimulate intestinal movement (peristalsis) and improve bowel movements. In addition, improved blood circulation allows nutrients and oxygen to reach the intestines, helping to improve the intestinal environment. Find an exercise that you can enjoy and continue doing it, as long as it is within your limits.
4. Other things you can do
- Use antibiotics with caution: Antibiotics, which are sometimes prescribed for colds, can kill not only the bad bacteria that cause illness, but also the good bacteria in the intestines. Of course, it is important to take them as instructed by your doctor if necessary, but you should avoid using them on your own judgment.
- Increase opportunities for exposure to nature: Research has shown that walking in the park, gardening, and other activities that involve contact with soil and greenery can also provide an opportunity to come into contact with a variety of microorganisms, which can have a positive effect on the intestinal environment. On nice days, it might be a good idea to go outside for a bit.
Summary: Start with small steps
What did you think? It's a bit surprising to learn that our intestines and brain are so closely connected, and that the condition of our stomach can even affect our mental state.
But improving your intestinal environment isn't all that special or difficult. Small things you can do starting today will add up to a healthy intestine and a healthy mind. Even if you thought it was difficult, I hope you'll feel like you can do it!
Why not start with something small, like adding a yogurt or natto to your meal today, or taking five minutes to take deep breaths before going to bed? I'm sure you'll see positive changes in your mind and body.
Author's comments
As I was putting together this article, I once again realized how important the intestines are. When we're busy, we tend to just eat simple meals, but if being a little more conscious of our intestinal environment can help us feel more positive, it's definitely worth trying! Everyone, please start taking care of your intestines today and keep your mind and body healthy and refreshed!
This article is based on the following original articles and is summarized from the author's perspective:
How To Nurture Your Gut-Brain Axis For Better Mental Health,
From A PhD