Why gut health is crucial for Brain Health — and 6 steps to improve it

The link between the gut and the brain dates back to 1904, when Ivan Pavlov showed that the brain could influence digestion. In the century and decades that have since followed, science has shed a light on the connection between the gut and brain and revealed that they are more connected than we could ever imagine. 

This connection is called the gut-brain axis, and is a two-way communication network between the central nervous system (including the brain) and the enteric nervous system, which is in the gut. This network functions by way of hormones, chemicals and nerves, and allows the brain to influence digestive processes, and for the gut to influence digestion and the immune system in the gut. Reciprocally, the gut influences cognitive function, mood learning, memory and sleep.   The vagus nerve, which runs from the brainstem to our abdomen acts as a superhighway of messages between these two organs. 

The gut affects the brain in numerous ways, and what many may find surprising is that neurotransmitters are actually made in the gut. For example, 90% of serotonin – a neurotransmitter that is involved in mood regulation, learning, memory and appetite – is produced in the gut, with the other 10% being produced in the brain. If your gut is therefore unbalanced, the production of serotonin is disrupted, resulting in a serotonin deficiency that can impact memory, concentration and motivation.

The gut is also home to trillions of microbes that influence inflammation, immune function and even cognitive function. Chronic inflammation starts in the gut, and emerging research shows that this inflammation can lead to systemic inflammation which can affect the brain. It has even been thought that it can contribute to neurodegeneration in later life. In fact, some gut bacteria have even been linked to the production of amyloid-like plaque particles which may contribute to the formation of amyloid plaque in the brain – the hallmark of Alzheimer’s disease. It is now even believed that the brain may have a microbe population all of its own – a startling new idea and one that would have been unthinkable a few years ago. 

“The health of the gut and its microbiome is vital for ensuring optimal brain health. A poor gut can lead to inflammation which is a prominent feature in the progression and exacerbation of many neurodegenerative diseases such as dementia and Alzheimer’s disease. It is therefore key that we take actionable steps now to better our guts, helping to benefit our brain health”, comments Professor Phil Burnet, University of Oxford. 

So what can we do to improve our gut health? Here are five easy to maintain steps that, if put into practice on a daily basis, can help reduce the risk of cognitive decline in later life.

1. Eat more fermented foods: this includes foods such as yogurt, kefir, sauerkraut and kimchi, all of which are rich in probiotics. These probiotics are live beneficial bacteria that can help repopulate your gut with healthy microbes.
2. Increase prebiotic fiber: prebiotic foods are plant based foods that feed the bacteria in your gut. Great sources include garlic, leeks, asparagus, onions and oats and any food high in fibre. 
3. Reduce your intake of sugar and processed foods: high sugar diets can lead to an overgrowth of harmful bacteria and yeast in the gut, and can result in gut dysbiosis (a badly functioning gut), and this can contribute to inflammation, brain fog and fatigue. Swap out the sweet treats for fruit, nuts and dark chocolate within moderation. 
4. Manage stress levels: chronic stress can also alter gut bacteria and increase the risk of intestinal permeability, known as ‘leaky gut’ syndrome. This results in local inflammation and increases the risk of systemic or general inflammation. Practice regular exercise and good sleep hygiene to keep stress levels under control as this also helps improve the gut-brain connection. 
5. Stay hydrated and active: water is key in supporting digestion and nutrient absorption, while regular physical activity helps to maintain a healthy gut microbiome. Practice gentle exercise such as Yoga or Pilates to have a positive effect on gut health.
6. Finally, good oral hygiene: this is massively important because inflammation in the mouth has been linked to an increased risk of dementia. Clean teeth twice a day, rinse after eating, visit your dentist often and chew sugar free gum – it is known to reduce inflammation in the mouth.

It’s important to remember that the gut and brain are in constant conversation, and the health of one deeply affects the other. By taking everyday, easy to maintain steps to nurture your gut, not only are you supporting your body as a whole, sharpening your focus and increasing concentration levels, but you are also supporting your brain health in the long term and reducing the risk of cognitive decline in later life.