Back when I was a student, nobody talked about the gut-brain connection. Luckily, things have changed.

The gut-brain connection is still an emerging field in research, but from my perspective it’s one of the most fascinating and promising topics, and we’ll probably see some big breakthroughs over the next few years.

What is already clear: The gut and the brain communicate in different ways and in both directions, and gut health is directly related to brain health and (mental) well-being.

In this newsletter, we’ll cover what we know about the gut-brain connection and how you can improve your gut health with behavioral changes.

Gut 😉 some time to read it?

Let’s go!

Let’s take a look at 3 key mechanisms in this relationship:

The gut microbiota produces some neurotransmitters, which are messengers that allow communication and signal transmission within the nervous system.

A fascinating example is serotonin: 90% of the body’s serotonin is produced in the gut, not the brain.

And even though it can’t travel directly from your gut to your brain (thanks to a strict gatekeeper called the blood-brain barrier), it still influences brain function indirectly via the vagus nerve (a fiber connection between the gut and the brain), immune signaling, and serotonin precursors like tryptophan.

It’s supposed to play a modulating role in anxiety, stress, depression, and inflammation.

The gut microbiota influences the HPA (hypothalamic–pituitary–adrenal) axis, which controls your stress response.

In short, a healthy gut shapes a healthy stress response.

And the relationship is bidirectional: Stress also alters your gut microbiota.

Furthermore, studies show that a gut-friendly diet helps improve stress-related symptomatology.

If you feel that your body’s stress reaction is excessive, the key could lie in your gut.

When there’s chronic inflammation in the gut, it doesn’t stay there.

It also affects your brain and other parts of the body.

Inflammation is a major health risk. It’s linked to cardiovascular disease, neurodegenerative disorders (such as Alzheimer’s), and mental health problems.

Thus, an unhealthy gut ultimately leads to an unhealthy brain by triggering inflammatory processes outside the gut.

Fortunately, there’s a lot you can do for your gut health.

Here’s a list of 8 tips for a gut-friendly life:

Prebiotics are a special kind of fiber that feeds your gut bacteria.

Find them in:

…and other veggies.

You can also add inulin powder to your food to get extra prebiotics.

Probiotics are living bacteria that improve your gut microbiota.

Find them in fermented products such as:

But be aware! Most industrial versions of these products are useless.

For example, sauerkraut is often pasteurized (which means all the live organisms were killed). Supermarket yogurt is often overloaded with sugar or other ingredients you don’t want.

I started making yogurt and kefir at home a few years ago. It’s quick & easy, and once you try your tasty, creamy homemade yogurt, you’ll never look back!

Your gut needs different kinds of nutrients and fiber to function properly.

Make sure you provide enough of these.

Eat a diverse diet based on natural, unprocessed, or minimally processed foods.

Stay hydrated to keep your gut functioning properly. Your body consists mainly of water, and so does your gut.

You’re most dehydrated when you get up in the morning, on hot days, and after a workout.

Prefer water, unsweetened tea, or coffee.

They reduce microbial diversity in your gut.

Prefer natural foods and reduce alcohol intake to a minimum.

You need regular contact with the microbes in your surroundings.

If you disinfect everything, your environment becomes sterile and devoid of microbes.

This isn’t about living in a dirty environment, but common cleaning products are enough for regular use at home. Using disinfectant is normally unnecessary.

And for washing your hands, water and soap are enough (except in a medical context or if you handle pathogens, of course).

First of all, antibiotics save lives. This is NOT an anti-antibiotic manifesto!

Still, their use should be reduced to cases where they’re strictly necessary. Up to 50% of global antibiotic use in humans is inappropriate or unnecessary, according to recent estimates.

Antibiotics heal, but some also reduce microbial diversity in the gut.

Always consult a qualified healthcare practitioner to ensure you need the antibiotic before you take it, and take extra care of your gut during and after antibiotic treatment.

Not all stress is bad, but excessive or chronic stress affects your gut.

Learning task prioritization, exercise, relaxation techniques, and a gut-friendly lifestyle helps you manage stress more effectively.

That’s all for today! I hope you gut (😉) something interesting and helpful from this newsletter.

That’s it for today!

And now?

Until next time!

Best wishes,

Patricia (Dr. Patricia Schmidt) from creatorschmidt.com

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Disclaimer: This newsletter is for educational and informational purposes only. It’s not medical or mental health advice, and it doesn’t replace professional healthcare. Always consult a qualified healthcare professional with questions about a medical condition, medications, supplements, or before making any changes to your health routine.