Our gut is sometimes referred to as our second brain, and often people will say “I had a gut feeling”, or “go with your gut”. This is not surprising, as our gut has its own nervous system which is in constant communication with our brain. This is known as the gut-brain-axis and is carried out through our vagus nerve.
The vagus nerve helps regulate our digestion, stress responses, immunity and inflammation. When we are highly stressed, eat a poor diet, or both, this can affect the vagus nerve’s ability to function properly, leading to digestive issues, mood disturbances and over time chronic disease.
Recognising our stress triggers and finding ways to self-regulate and calm the nervous system, keeps our vagus nerve toned. Mindful breathing, taking walks, exercise, limiting screen time, being in nature and eating a nourishing diet can all improve digestion and mood.
Our stomachs are filled with trillions of bacteria, known as the gut microbiome. These bacteria play an important part in controlling digestion, immunity, inflammation, mood and even weight gain. They feed on undigestible fibre and produce short chain fatty acids that nourish the gut lining. Eating high fibre foods, and foods like plain yoghurt, kefir, and fermented vegetables, all help to promote beneficial gut bacteria.
You can further support your gut and mood, by eating foods high in tryptophan, an amino acid that produces the happy hormone serotonin. Tryptophan can be found in eggs, lean meats, nuts, whole grains, fish, and cheese. Top up on Omega 3 fatty acids, by including oily fish in your diet three times a week and eat foods like walnuts and chia seeds – Omega 3’s help support cognitive function and can reduce inflammation.
A well-balanced diet provides B vitamins, which also assist in producing the happy hormone serotonin. And let’s not forget to stay hydrated, as water helps cells to function properly and keeps your mind focused! Remember a diet high in sugar and highly processed foods can have the opposite effect, leading to blood sugar imbalances, inflammation, poor sleep and mood disturbances.
What you put into your mouth and how you handle stress has a strong impact on your nervous system and mental and physical well-being. Prioritise a healthy diet and self-care for a healthier and happier you!
Janice Johansen is a Wellness Coach with a holistic approach to nurturing mind, body, and spirit. Explore more of her offerings at www.chrysaliswellness.com.au
