GUT HEALTH AND SLEEP
Gut health plays a crucial role in influencing mental well-being through the gut-brain axis, a bidirectional communication system between the gastrointestinal tract and the brain. The gut is home to trillions of microorganisms collectively known as the gut microbiota, which interact with the central nervous system and impact mental health.
A balanced and diverse gut microbiota is associated with better mental health, as these microbes produce neurotransmitters, such as serotonin and dopamine, that affect mood and emotional regulation. Additionally, the gut microbiota influences the immune system, producing anti-inflammatory substances that can positively impact brain function.
Conversely, an imbalance in the gut microbiota, known as dysbiosis, has been linked to mental health disorders like anxiety and depression. Factors such as diet, stress, and antibiotic use can disrupt the delicate balance of gut bacteria, potentially leading to mental health issues.
Probiotics, prebiotics, and a diet rich in fiber and fermented foods can contribute to a healthier gut microbiota, promoting mental well-being. Understanding and nurturing the connection between gut health and mental health highlights the importance of a holistic approach to well-being that encompasses both physical and mental aspects.
Here are the two primary ways that you can develop a more healthy gut:
Diet
A diet rich in vegetables, fruits and legumes helps promote a healthy gut. Below are some common foods shown to improve gut health:
* Bananas and Apples
* Raspberries and Blueberries
* Almonds and Pistachios
* Beans, lentils, and chickpeas
* Whole grains
* Yogurt
Prebiotic and Probiotic Supplements
Probiotics have gotten a lot of attention over the years for their gut health benefits, but just as important are prebiotics.
Prebiotics have been shown to promote the growth of several types of beneficial bacteria, especially Bifidobacteria.
Many healthy foods rich in fibre such as oatmeal, seeds, and other whole grains contain prebiotics. But if you struggle to consume these for whatever reasons, there are supplement options below.
In terms of probiotics, foods such as yogurt are recommended to boost your gut health. When choosing a yogurt, consider the following:
1. Choose a yogurt that has “live active cultures” on the label. Specifically, look for references to the bacteria name lactobacillus acidophilus, also labelled as l-acidophilus.
2. Try and avoid yogurts that contain too much added sugar. Consider buying plain yogurt then add a little honey, or add berries to provide some sweetness. And if you add some almonds or other nuts, it can even become it’s own healthy meal.
Probiotic rich-yogurts can be found in many common brands such as Chobani, Yoplait, Skyr, and Noosa. In Canada, popular brands include Activia and Liberte.
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