3 Ways to Manage Your Stress And Sleep Through A Healthy Gut

 

The phenomenon of neuro-nutrition is rapidly developing and supported by scientific data, indicating that there is indeed a gut-brain connection.

"One of the most exciting developments in mental health today is the discovery that our Gut influences how we feel." - "Only a few years ago, no one imagined that neurological disorders could have their roots in the Gut. […] Chemicals secreted by the microbiota can affect mood, and […] mood itself can also affect the microbiota. "Erica and Justin Sonnenberg, Researchers in microbiology and immunology." 

Scientists refer to our gastrointestinal tract as our "second brain." In contrast, the brain still handles high-level reasoning and detailed thought processes, but many of our feelings are under the control of our 30-foot digestive track. 

What is microbiota?

A principal function is to protect the intestine against colonization by potentially harmful indigenous microorganisms via several mechanisms, including direct competition for limited nutrients and the modulation of host immune and mood responses. 

 The first studies that helped link the gut microbiota with the brain were in mice. Several studies focus on the transfer of the gut microbiota from one mouse to another and the behavioral change it causes. For example, if we transfer the gut microbiota from a more adventurous mouse to a quieter one, the mouse quickly develops more dynamic skills. The same is true when the researchers inoculated a microbiota from a calm mouse into an aggressive mouse and vice versa. The calmer ones became fierce, and the latter behaved more serenely. These elements reinforce the premise that the families of bacteria found in the gut influence mental health.

The literature qualifies the intestine as the 2nd brain since it contains 200 to 500 million neurons alone, the equivalent of a small pet.

The brain "communicates" with the 'intestine via the neurons of the nervous system and via the secretion of hormones which follow the same axis starting from the hypothalamus (structure of the brain) to reach the adrenal glands, located, as their name l 'indicates, on the upper outer part of the kidneys. On the other hand, the Gut transmits its messages to the brain through metabolites and chemical mediators that travel through the vagus nerve or the bloodstream to reach their destination. This communication between the brain and the Gut is a two-way road. 

Unbalanced gut flora: effects on mental and physical health

Any disruption of the intestinal microbiota affecting the quantity and variety of bacteria present in the digestive tract will impact certain central nervous system disorders.

The most straightforward and most clinically observed phenomenon of this gut-brain relationship is the impact of stress on gut motility, in other words, the rate of digestion and movement of the Gut. During times of stress, our bodies react in different ways, and it is not uncommon, for example, to experience episodes of diarrhea. Bacteria see their environment change. Sustained stress and frequent diarrhea can have effects on the composition of the microbiota in the longer term.

Disrupted gut flora is also associated with increased pain perception, increased depressive behaviors and stress, digestive hypersensitivity, impaired immune system, and increased intestinal motility related to alteration of the enteric barrier 

The ratio of the prominent families of bacteria influences digestive health and memory, behavior, stress, depression, and anxiety by modulating the activity of neurotransmitters, tiny chemical messengers that occur. Ensure good communication between every cell in the brain and every nerve cell elsewhere in the body.

3 Ways to Manage Your Stress And Sleep Through A Healthy Gut

Taking good care of your gut microbiota is a critical factor in achieving optimal mental and physical health. Avoiding disruptors and promoting the integration of healthy lifestyle habits allow good families of bacteria to grow in a favorable environment. In addition to incorporating daily physical exercise reduce depressive and anxiety-inducing thoughts. 

Cannabidiol (CBD) – You can guess that one of my favorite ways to help ease my mild daily stresses is phytocannabinoids! Non-intoxicating and non-addictive phytocannabinoids can help with your daily stresses. I also eat vegan probiotic yogurt once a week. 

I discovered that full-spectrum CBD oil is a strategic key for me to unlock my health's full potential while supporting my overall Homeostasis, the balance of the mind and the body. 

Here are goals focused on gut microbiota diversity and the growth of good bacteria.

1. Consume fiber: Eat 2-3 servings of fruit daily with their skins washed well, incorporate 2 cups of colorful vegetables at lunch and dinner, incorporate nuts and seeds every day and choose whole-grain cereal products;

2. Revisit proteins: Replace animal proteins a few times a week with fatty fish (sardines, mackerel, herring, trout, salmon) and vegetable proteins (legumes, edamame, tofu, tempeh, nuts, and seeds);

3. Limit saturated fat: Replace

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Références

-L’étonnant pouvoir du microbiote.

-The Intestinal Microbiotic affect central levels of brain-derived neurotrophic factors and behavior in mice. Gastroenterology. 2011 

-Schmidt C. Mental health: thinking from the Gut. Nature. 2015 

-Mille milliards d’amies: comprendre et nourrir son microbiome. Montréal, Éditions Cardinal, 

Bio Psychiatry-Early life stress alters behavior, immunity, and microbiota in rats: implications for irritable bowel syndrome and psychiatric illnesses. 2009 Feb.

-Carabotti M, Scirocco A, Maselli MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 

-Principles and clinical implications of the brain and Gut

-The effects of probiotics on depressive symptoms in humans: a systematic review. Ann Gen Psychiatry. 2017

-Collins SM, Surette M, Bercik The interplay between the intestinal microbiota and the brain.