The Gut-Brain Connection: How Your Microbiome Is Talking To Your Mind
For centuries, we’ve intuitively felt the link between our gut and our emotions. Butterflies in your stomach before a big presentation? Feeling grumpy after a greasy meal? Turns out, there’s more than just intuition connecting our digestive system and our mental well-being. We’re discovering a complex and fascinating conversation happening between our gut bacteria (microbiome) and our brain, with profound implications for mental health. Read on to find out how we can support the important gut-brain connection.
In Partnership With The Better Menopause
Nutritionists, health experts and doctors have long been waxing lyrical on the power of the gut. And rightly so. There is simply no area in your health make up that is not affected by it in some way, from healthy skin to good brain function, restorative sleep to balanced hormones. In fact, the link between the gut and the brain is undeniable – 90% of your serotonin is made there and has a knock-on effect on how happy you are.
If you’re feeling the January blues creep up or are suffering from brain fog and lack of motivation since you’ve gone back to work, it might be useful to start with looking at the health of your gut and how it is functioning. So, we’ve spoken to an expert who has built a business around gut health to take a deep dive into what it really does, how we can ensure we are supporting it daily and how getting it in check might just make you happier and healthier for 2024.
Jo Lyall Dip Nut, mBANT, CNHC is a Nutritional Therapist, CEO and Founder of The Better Menopause. She knows better than anyone why gut health is important and how it has a domino effect on so many aspects of our health. In early 2023 she pivoted her successful career in media to focus on her passion and 20 year side hustle as nutritional therapist. That experience and her journey into perimenopause led her to co-found The Better Menopause. The company developed the first probiotic specifically designed for women 35+, using powerful and scientifically proven strains of bacteria to balance female hormones, reduce bloating and to improve mood, sleep and wellbeing.
Below, Jo explains the fascinating relationship between the health of our gut and its influence on brain function, she also offers her valuable expert strategies to ensure optimal gut health and overall sense of well being.
The Handbook readers get an exclusive 20% off their first orders by using the code HANDBOOK at checkout. All new customers this month will also receive a free digital booklet on further enhancing your gut health through diet.
Visit thebettermenopause.com to claim your discount.
The Science
Imagine your gut as an intricate garden teeming with trillions of tiny residents – your gut bacteria. These microscopic allies play a crucial role in digesting food, producing vitamins, and boosting immunity. But their influence extends far beyond digestion, directly impacting our mood, stress response, and even cognitive function.
The gut-brain axis, a bidirectional communication pathway, allows these gut bugs to send signals to the brain via nerves and hormones. Certain bacteria even produce neurotransmitters like serotonin and GABA, key players in regulating mood and anxiety.
The Mood-Boosting Microbiome
A healthy gut brimming with diverse bacterial strains acts like a happy, well-functioning community. These happy bugs produce beneficial metabolites like short-chain fatty acids (SCFAs) that nourish our gut lining and regulate inflammation. This, in turn, sends calming signals to the brain, promoting feelings of well-being and resilience.
Health experts have long waxed lyrical on the power of the gut. And rightly so. There is simply no area in your health make up that is not affected by it.
Conversely, an imbalanced gut, dominated by “unfriendly” bacteria, can brew inflammation and disrupt the gut-brain axis. This disharmony can manifest as a range of mental health issues, including:
Anxiety and depression: Studies show a link between gut dysbiosis (imbalance) and increased anxiety and depression symptoms.
Stress: Chronic stress can negatively impact the gut microbiome, further exacerbating stress and anxiety.
Cognitive decline: Research suggests gut health may play a role in neurodegenerative diseases like Alzheimer’s and dementia.
Nourishing Your Gut, Nourishing Your Mind
The good news is, we can nurture a happy, mood-boosting microbiome through our diet and lifestyle choices:
Embrace prebiotics and probiotics: Prebiotics are the fibre feast that your gut bugs absolutely love. They are found in fruits, vegetables, whole grains, and legumes. Probiotics, found in fermented foods like yoghurt, kefir, and kimchi, directly introduce beneficial bacteria into your gut.
Reduce inflammatory foods: Processed foods, sugar, and unhealthy fats can fuel harmful bacteria and increase inflammation.
Manage stress: Chronic stress can wreak havoc on the gut. Practice relaxation techniques like yoga, meditation, or spending time in nature.
Practice overnight fasting: Leaving 12 hours between the last thing you eat a night and your breakfast allows your gut to repair and reset.
Prioritise sleep: Aim for 7-8 hours of quality sleep each night. Sleep deprivation disrupts gut bacteria and can worsen mood and anxiety.
Move your body: Daily exercise, even gentle walks, can improve gut health and boost mood.
Give Your Gut Garden Some TLC
Think of your gut as a garden. By tending to it with the right seeds (food choices), sunlight (stress management), and water (hydration), you can cultivate a thriving ecosystem of beneficial bacteria. In return, these tiny allies will blossom, sending positive signals to your brain and nurturing not just your digestion, but your mental well-being too. Your brain and body will thank you for it.
Along with implementing Jo’s invaluable tips, The Handbook’s Fashion & Lifestyle Editor, Astrid Carter, trialled the brand’s daily supplement, The Better Gut, for one month. Here’s what she had to say…
At 37 when it was suggested I trial a supplement by The Better Menopause, I was slightly confused, borderline offended. But as I learnt more about the brand it became clear I was actually the perfect candidate.
Now in my mid-late thirties and three years post-baby, I have definitely seen a difference in my cycle, from the length of them to a drop in mood when they start. And whilst I wouldn’t consider myself peri-menopausal, I’ve grown to understand the importance of insuring and setting up your body for what is to come.
I learnt through Jo that women’s hormones change significantly at around age 35 and if you can get a little helping hand in that department then why not? I’m also fastidious when it comes to gut health and am fascinated by the link between it and the brain. I trialed The Better Gut supplement for one month and here is what I found…
Better Sleep – I’ve never had a problem with sleep until recently, finding it hard to switch off when I get into bed. Coupled with a rambunctious three year old who dislikes bedtime, there have been some very tired mornings. I’ve definitely noticed an improvement over the past month and I feel refreshed when I wake up.
More Balanced – I can’t really put my finger on this one other than to say I have felt more balanced and content since taking The Better Gut. It is packed with good bacteria that fights symptoms of anxiety and low mood and I’ve definitely seen a difference.
General Health – pre taking the supplement I felt like I had a constant cold (nursery germs have a lot to answer for) and we all know that the bugs this year have been particularly fierce. After a couple of weeks I really felt better health generally, even through the very busy festive season with lots of events and travel to deal with.
Overall: I’ve added The Better Gut to my daily routine and am looking forward to seeing more positive results in the future.
whilst I wouldn’t consider myself peri-menopausal, I’ve grown to understand the importance of insuring and setting up your body for what is to come.
Customer Reviews
Intrigued? If you feel like you may be the right candidate to try The Better Gut, the proof is in the pudding when you look at their customer reviews. Plus, we’re giving The Handbook readers an exclusive 20% off their first orders by using the code HANDBOOK at checkout. All new customers this month will also receive a free digital booklet on further enhancing your gut health through diet.
Read on for some of the incredible customer reviews…
Anxiety symptoms improved
“My awful anxiety symptoms experienced in morning are definitely alleviated. It also encourages me to eat in the morning when the anxiety is at its worst.”
Big improvement
“These are definitely the best probiotics I’ve tried. I’ve only been taking them a couple of weeks but I can honestly say they worked overnight to improve my gut and bowel health.”
I feel more like me
“I’ve just completed my first month but already I’m feeling more like me. The tired, foggy brain has disappeared and I am not getting bloated and uncomfortable as much as I was previously. Well worth it, just for that!”
Biotics
“I’ve been taking these for 3 weeks now and my sleep has improved.. my stomach feels more at ease and less bloated and best of all my heavy mood is lifting ! very happy.”
Game changer!
“After taking the Better Gut probiotic, my mood, energy levels and focus have been greatly improved – a daily must have for me now!”
You can find out more by visiting www.thebettermenopause.com
For more daily gut-boosting tips you can follow Jo on @jolyallnutrition for her January ‘Happy Gut’ series – a daily dose of gut-enhancing habits to build into your daily routines. (IG and TikTok)