How much of the immune system do you think is in the gut?
When I found this out I was shocked…
70%!!! 70% of the immune system is in the gut.
The gut is directly linked to the brain by the vagus nerve. Meaning the health of the immune system in the gut directly influences the health of the brain.
This is why mental disorders like depression are often caused by inflammation starting in the gut.
Now I know you didn’t come her for a science lesson, but the connection between the gut and the brain is incredible and understanding the connection is important. In recent years, research has developed on the amazing connection between the two. Knowing how the gut and brain are connected and how you can fuel the gut in order to fuel your brain is just as important as physically taking care of yourself.
So I want to talk about some things that influence gut health and then some things we can do to improve our gut/brain connection.
These things directly effect the gut (and in turn the brain):
Food – This may seem like the obvious one, and for good reason. We put food in our bodies multiple times per day and what we put in our body positively or negatively effects the gut. Our gut loves plants (veggies, fruit, whole-grains) but processed food and sugar.. not so much. The more we eat processed food and sugar, the more brain fog, fatigue, and more we will experience.
Movement (or lack there of) – Our body is meant to move and our bodies run effectively when we move. A lack of movement can prevent natural body processes. Because digestion and other processes happen in the gut, movement can help these processes run smoothly.
Stress – I was surprised when I learned that stress effects the gut. I was especially surprised because at the time I was in a chronic state of stress and wondering why I was so miserable all the time. Often times we don’t realize how much stress effects the body because we don’t see what is happening in our body. But when we are stressed our sympathetic nervous system is on constantly and we never get into our parasympathetic nervous system where we can relax. This puts extra stress on the gut and creates negative side effects, with anything from fatigue to digestive issues.
Sleep – Sleep is when our body repairs. Our body needs time to recover after all it does for us during the day. When we don’t get enough sleep, our gut specifically does not have time to repair after all the hard work it put in through the day digesting our food and keeping our body running. When it doesn’t have time to repair it doesn’t function properly in the following day(s).
Toxins – I’m not talking environmental toxins here, I’m talking everyday household toxins. You would be shocked to find the amount of harmful and toxic chemicals in our products. They are in cleaners, beauty products, and all kinds of other items! And just because you are not ingesting them does not mean they don’t effect the gut. The skin is the most absorbent organ in the body. So the products we put on our skin can be just as harmful to our gut as what we put in our body.
Tobacco/drugs/alcohol – All of these things suppress the immune system and are putting toxins right in the body. Alcohol specifically slowly destroys the liver and when the liver isn’t functioning properly, the body isn’t functioning properly.
So if all of these things are negatively impacting the gut, what can we do to take care of the gut??
Eat a balanced diet
Fueling our bodies with nutrient rich foods and making sure we are eating enough is one of the best things we can do for our gut. Eating a variety of foods including vegetables, fruits, whole-grains, lean proteins, fish, and healthy fats actually heals our gut. A good rule of thumb is to focus on plants while maintaining balance in all food groups.
Research has shown a direct correlation with a diet high in processed foods and sugars and mental health disorders. Eliminating these foods can help with not only taking care of the gut but taking care of the brain.
Move your body
Movement looks different for everyone and you have to find what works for you. This could be weight training, yoga, or a simple walk. Listen to your body and what makes it feel good.
Manage stress
We will always have stress in our lives but we do have the ability to manage how it effects us. Being intentional with practices that decrease stress can result in less of an impact on the gut and the body as a whole.
Relaxation techniques are a great way to manage stress. You could use deep breathing, grounding techniques, or meditation. Movement is also a great way to manage stress.
Sleep 7-9 hours per night
Sleep is needed to repair the body and when we don’t get a certain amount of sleep our body can’t repair. Prioritize sleep and give yourself a bedtime to ensure you get enough sleep.
Replace toxic products
Begin replacing toxic products with non-toxic products. I have a whole other blog on toxic products and my favorite non-toxic products. If you want to check it out click here.
Looking at this list can be daunting. Making all of these changes can sound like a lot of work.. and it is, but it does not all have to be done at once. Start with one category. Change one thing at a time. Be mindful of what is going in your body and when you buy a new product or food, be conscious of what may be in it.
Take it one day at a time, one product at a time, one meal at a time.
Changing these to work on healing my gut took YEARS. This is not something that happens overnight. Over time my mental health improved and I began feeling like myself again. Make changes over time and your gut and brain will thank you.
If you want some extra support in making these changes or want to learn more about healing your gut and brain, let’s get a session set up to see how I can support you in making changes and healing your gut-brain. You can schedule a free session here 💜
