You KNOW it! The secret to why you CAN trust your gut is out: listen to this episode to find out what your gut has to do with your mental wellness and sanity!
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Hey, yeah, this is Sibylle Georgianna. Again. And today I want to talk a little bit about your second brain, aka your gut. If you ever had a gut wrenching experience or felt butterflies in your stomach before a big event, you know that your GI tract is sensitive to your emotions. And it turns really out that this is a real deal. And that it shows that the brain affects how my gut feels, and vice versa. And that you've got impact how your mental weldments on what how your overall overall health fields. So you get this a lot of times referred to as a second reign, because there is a clear connection between your brain and the GI tract, also known as the gut brain axis, the axis, or the way how the brain and the gut communicates is what we call the Vegas nerve, which is a part of the nervous system that connects your brain to the GI tract. And this gate, gut brain axis goes both ways. So this nerve allows us that the brain gets to alter the function of the GI tract, but also that the GI tract can influence your brain. So this communication is just studied for maybe about 10 years or so. Although we know for a long time already, that there is this communication between your brain and your gut. The best known examples are for example, that even earlier in the 1830s, there was a person who took care of a patient with an hole in his stomach due to some gunshot wound. And they noticed basically that the stomach lining or there was a link because the between the changing moods of the client and the GI secretions. And so the idea is that in your gut, you have these trillions of gut bacteria living and other tiny organisms, such as yeast, and they actually function as another organ in the body, helping you not just with digestion and the immune function, but also it produces the gut produces about 90% of your serotonin. And nowadays, we study how looking at helping your gut be as healthy as possible, can help even deal with problems, anything from gi distress, or the immune system to see this, but also psychiatric disorders. And so the idea is that the gut mechanism is is trying to fit I mean, we're still figuring out how the food that we eat is fully processed, and how these nutrients you know, can be put into our system. And so when our what we eat does not just feed us alone, it also support all that gut microbiome, as we call it, these tiny organisms that make their home in our gut lining, and that really govern our mental wellness. And so here is how it works. Okay, so a thriving, that's it, so you get your nutrients and what your body can digest is one thing. But the idea is that you have these little micro, you know, cosman there, and these familiar like families of bacteria, and they are in different parts of your GI tract. And they are then basically influence your functions such as your ability to sleep, your memory, your appetite, your vulnerabilities stress, or your susceptibility to anxiety and depression. So the type of families that are living in there some some parts of it, it's kind of like a starch and your body is known as a pre biotic because they are like, getting your colon ready to work properly. And so the idea is you have different types of micro biomes in your intestine, retract. prebiotics that you know you eat are critical to help the bacteria the good gut bacteria flourish. And so the idea is that you have these prebiotics that you find in many foods that then help your healthy gut to work well. So you'll find a prebiotic for example, in human milk, cow's milk, legumes in asparagus, sugar beets, garlic, sugary audience, Jerusalem artichokes, wheat, honey, bananas, barley, tomatoes and right bamboo shoots fruits, vegetables, We Bran. And so there's, you know, various different types of prebiotics. And so it's important that you kind of know what your body would need, and you can go to gi specialists and to have that analyzed. But also, if you just want to be like on a generally good side of the story, you could just eat very healthily again, these loops of foods that I just mentioned. And they help you basically, and they help you gut brain access to flourish. So first, pre wor this word, like identify it and study in about 9095 as these food ingredients that benefit, stimulate the growth and growth of healthy bacteria in the gut. And so we think about it as a you know, prebiotics can be like a fertilizer to the specific strain of healthy gut bacteria, and most commonly are FOS NGOs, prebiotics, that promote the growth of bifido bacteria in the gut, that's as easy as you know, getting the yogurt that has those bacteria listed on there. And you know, for other foods that are particularly rich in prebiotics, so chicory root that was artichokes were all garlic, leeks, onions. And the you know, the important thing is that even if you combine it with milk protein, these prebiotics, especially as we look at early childhood nutrition, they have been shown to temper a negative impact on stress on sleep. So early on in life as you ideally help your child eat healthy. These prebiotics in the diet and you know, can already go a long way, they can even go as far as normalizing weight gain in overweight or obese children, or also to reduce depression and anxiety like symptoms and adult. And they also can reduce inflammation and inhibit pathogens from working in a negative fashion. So we talked about an anti inflammatory food. And so you know, taking together with a prebiotic, and helping your gut brain access. That's the way to go. So pre biotics get delayed treatment into the gut. And that's really good news for the brain. Because once we have the prebiotics in your gut, it will, you know, your body will respond with a healthier metabolism, your body will report enhanced to tidy so like what you eat, and your body gets this notion that you've you're feeling full, and that is being enhanced by eating prebiotics. You're also basically, those production of serotonin and things like that, that is being produced in the gut can be enhanced. With best prebiotics, people were able to better ward off stress, and report being less reported being less stressed. They also were found to better absorb calcium and other minerals, and overall, showed a healthier skin and a better immune response. Last but not least, there was prebiotics can really help with your gut function, so that you can truly trust your gut. And I want to just inspire you with this food for thought that even by looking at these groups of foods that provide prebiotic features that even paying a little bit attention to that can go a long way. They did do a study at UCLA, where they followed around women who and consumed just a drinkable yogurt for eight ounces, I believe, for just a couple of weeks and found that those women were less depressed, were less anxious, and what they both are better able to tackle the world that they had to deal with. So I want to inspire us to look for those small but very powerful ways to enhance you've got brain health. And I look forward to staying on this topic as we view fit. Bye for now.