The gut microbiome is genetic material made up of bacteria, fungi and other elements that aid in digestion, regulation of the immune system and protection of pathogens. A staggering 90% of our serotonin (satisfaction hormone) is made in our gut! Once the serotonin is made it is transferred directly to the brain through the vagus nerve that runs along the spinal cord. There are a few things that occur, which hinders this process:
The lack of healthy bacteria and high inflammation in the gut makes it more difficult to process enough serotonin.
Environmental toxins and physical/mental stress create blockages in the pathway of the vagus nerve. The more stress and toxins in our daily life, the less likely enough serotonin will be delivered to the brain. If the vagus nerve is not transferring the crucial hormone for happiness to the brain, we are not going to feel good (no matter how many ice cream sundaes we eat).
Two Simple Solutions:
There are easily implemented ways to shift the situation in the gut and create a balance of hormones to the brain. Try to incorporate at least one of these techniques on a daily basis:
Load up on Prebiotics:
Not to be confused with probiotics, prebiotics are a specific dietary soluble fiber that feed the healthy bacteria in your gut. Soluble fiber comes in different forms but the most common in our diets are inulin and oligofructose (both complex carbohydrates). Some of the foods that contain the highest levels of prebiotics are sweet potatoes, leaks, asparagus, bananas and onions.
One of the easiest ways I incorporate these powerful compounds is a daily smoothie using half a frozen banana, as well as eating a sweet potato with either lunch or dinner. Check out the recipes in Nora’s Naturals section for a new smoothie recipe as well as sweet potato chips!
"The gut microbiota has been linked to many disorders, and prebiotics are one means to modulate the populations and activities of microbes in the gut," says Mary Ellen Sanders, PhD, president of Dairy & Food Culture Technologies in Centennial, Colorado. By supporting the growth of good bacteria, prebiotics help maintain a healthful balance of health-promoting microbiota vs disease-promoting pathogens, especially in the large intestines.
Reduce Sugar Consumption:
Consuming sugar found in processed foods, fruit juices, baked goods and sodas creates a constant state of high Inflammation in the body. This type of inflammation wreaks havoc on just about everything, including the microbiome and the brain. This hinders the production of the feel-good hormones (serotonin) and depletes the microbiome of beneficial bacteria.
The result is an acidic environment where cancer cells thrive as well as a constant state of elevated blood sugar. High blood sugar levels cause the body to produce molecules called advanced glycation end products, or AGEs. These are destructive molecules that trigger inflammation (it’s a vicious cycle).
When blood sugar is high, cells become insulin resistant. This means they refuse to accept insulin and its cargo of sugar. As a result, the sugar gets stored as visceral fat. Visceral fat, in addition to causing physical issues, creates even more pro-inflammatory chemicals.
The good news… you don’t have to forgo all the delights of life. By no means forgo the cake on your birthday, simply swap out the unnecessary daily sugar and increase the foods that curb sugar cravings.