The gut is often called the "second brain" because of its impact on our overall health. Research has shown that a healthy gut can profoundly influence our well-being, including cognitive support—hello, brain power!—weight loss, mood, immunity, better skin, and even deeper sleep.
Let's delve into the scientific evidence behind these top five benefits of better gut health and how to improve yours today with a few key diet and lifestyle adjustments.
1. Brain Health
Imagine thinking clearer, better memory recall, and a sharp mind as you age, all thanks to a healthier gut. Plenty of scientific evidence supports the link between gut health and cognitive function. A study published in Frontiers found that individuals with a healthier gut microbiome had better cognitive function and a lower risk of developing Alzheimer's. This connection is attributed to the gut-brain axis, which facilitates communication between the gut and the brain. When the gut has a thriving equilibrium of beneficial bacteria, this balance also resonates positively with the brain. A healthy gut can positively impact memory, learning, and mood and reduce inflammation in the body, which is linked to cognitive decline and neurodegenerative diseases.
2. Weight Loss
Maintaining a healthy gut microbiome is crucial for weight management, as supported by scientific research. Studies have shown that individuals with a more diverse and balanced gut microbiome are less likely to be overweight or obese. The gut microbiome plays a role in regulating metabolism, controlling appetite, and storing fat. A healthy gut can also help reduce inflammation and insulin resistance, both linked to obesity.
3. Better Mood
The gut-brain connection also extends to emotional well-being, as evidenced by a systematic review published in the Annals of General Psychiatry. This review found that individuals who consumed a probiotic-rich yogurt experienced reduced activity in the areas of the brain associated with anxiety and stress. Furthermore, a healthy gut microbiome can regulate the production of neurotransmitters such as serotonin, which plays a crucial role in mood regulation. Supporting gut health can improve overall mood and reduce the risk of developing mental health disorders.
4. Boosted Immunity
Let’s talk about immunity, which is top of mind this season with so many viruses circulating in Ontario. Scientific research has established the essential role of a healthy gut microbiome in supporting a strong immune system. The gut is home to many immune cells, and a balanced gut microbiome helps regulate the immune response and protect against pathogens. Individuals with a healthier gut microbiome have been found to have a lower risk of developing infections and autoimmune diseases. A healthy gut can also help reduce inflammation, which is linked to numerous chronic diseases.
5. Better Skin—and Sleep
The health of our gut microbiome also impacts our skin's health and sleep quality. Research has shown that the gut microbiome plays a role in regulating inflammation in the body, which can help reduce the risk of developing skin conditions such as acne, eczema, and psoriasis. Additionally, a healthy gut can regulate the production of hormones such as melatonin, which is crucial for sleep. By supporting gut health, we can improve the health of our skin and promote better sleep, giving a whole new meaning to “beauty sleep.”
5 Easy Ways to Start Improving Your Gut Health Today:
1. Food Choices: Consuming a diverse range of fruits, vegetables, whole grains, and fermented foods like yogurt, kefir, and sauerkraut can promote a healthy gut microbiome. These foods are rich in fibre, prebiotics, and probiotics, which support the growth of beneficial gut bacteria.
2. Lifestyle Factors: Stress management is crucial for gut health, as chronic stress can disrupt the balance of gut bacteria. Incorporating relaxation techniques such as meditation, yoga, or deep breathing exercises can help reduce stress and improve gut health.
3. Supplements: Probiotic supplements can help improve gut health and are especially necessary for individuals with digestive issues or those taking antibiotics. A high-quality prebiotic supplement (non-digestible fibres that promote the growth and activity of good gut bacteria) can also help nourish the gut microbiome and support overall gut health.
4. Start Doing: Incorporating regular physical activity into your routine can help improve gut health by promoting better digestion and reducing inflammation. Additionally, staying hydrated by drinking plenty of water can support a healthy gut.
5. Stop Doing: Limiting the consumption of processed foods, sugary snacks, and artificial sweeteners can help improve gut health by reducing inflammation and promoting the growth of beneficial gut bacteria. Avoiding excessive alcohol consumption and smoking can also support a healthy gut microbiome.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
