2024-07-28 10:11:20
The role of the gut is not limited to digestion; it also plays a crucial role in our mental health, as it is seen as the “second brain of the body,” according to the British newspaper “Telegraph“.
Although the gut operates more independently from the brain compared to other organs in the body, it contains a wealth of nerve cells that communicate with the brain via the vagus nerve (the communication pathway between the gut and the brain), the gut microbiome (a community of bacteria and other microbes), and through the immune system, hormones, and neurotransmitters.
Therefore, there are simple habits that can improve gut health and enhance mental strength, according to the British newspaper, including:
Increase Fiber Intake
One study found that an increase of 5 grams of fiber is associated with a 5 percent decrease in the risk of depression.
Fiber can be obtained in the diet from foods such as beans, legumes, chickpeas, nuts, and plant seeds.
Two Servings of Fish Weekly
Omega-3 fatty acids found in fish are extremely important for maintaining brain cell health, according to the “Telegraph,” which points out that oily fish is one of the best sources of these acids that our bodies cannot produce.
A study found that people who consume more fish have healthier blood vessels, which may reduce the risk of Alzheimer’s and dementia.
Another study found that higher levels of Omega-3 in the blood are associated with better thinking skills compared to those with lower levels.
Dietary Habits for 3 Days for “More Energy”
Many people think about the next meal after they have eaten without considering the benefits of the foods they previously consumed.
Sweets Occasionally
Doctors recommend enjoying cookies or a piece of cake from time to time instead of hesitating to do so, as it is better for the gut and the mind to snack occasionally.
According to the “Telegraph,” enjoying sweets without feeling guilty or stressed is “key,” as many who follow an ideal diet suffer from constant stress.
Vegetables Daily
Some scientists and nutritionists suggest that we should consume 30 different plants weekly, but the evidence for this is weak, according to the newspaper, which points out that instead, we should focus on eating 5 different types daily, including red tomatoes, purple eggplant, and yellow peppers.
Eating a variety of vegetables ensures high fiber intake and provides a range of “polyphenols,” which are antioxidants that promote the growth of beneficial bacteria in the gut.
“Natural Energy Boosts”.. 7 Dietary Changes to Refresh the Body
It is widely believed that a healthy diet requires radical lifestyle changes, which may discourage many from pursuing their health goals. However, contrary to that, doctors say that simple adjustments to dietary habits can make a significant difference in energy, mood, and overall health, according to the American newspaper “Washington Post.”
1 to 3 Cups of Coffee Daily
Coffee is closely linked to a diverse and healthy gut microbiome and enhances cognitive abilities. It has been shown that consuming 1 to 3 cups daily protects against cognitive decline.
However, coffee may exacerbate digestive issues, such as irritable bowel syndrome and inflammatory bowel disease in some individuals, so it is advised in this case to opt for decaffeinated coffee or replace it with tea.
It is also important to stop drinking coffee by midday, as caffeine remains in the bloodstream for a long time after its effects wear off, which may lead to decreased sleep quality, according to the newspaper.
Two Servings of Fermented Foods and Beverages Daily
Kombucha (a black tea beverage), kimchi (cabbage), and kefir (milk drink) have become increasingly available due to interest in the health benefits of fermented foods, according to the “Telegraph.”
One study linked kefir consumption to improved relational memory (the ability to remember faces and places), as the drink helps the gut produce metabolites that have an anti-inflammatory effect on the brain and protect cognitive health.
However, there is no need to drink kefir every day, as there are other fermented foods including certain cheeses, yogurt, fresh olives, sourdough bread, and pickles.
Eat Dinner Early
According to the newspaper, it is advisable to have dinner early, ensuring that it is not eaten just before bedtime, as this means the body is trying to digest food at the same time as sleeping, which leads to a decrease in sleep quality.
Future Trends in Gut Health and Mental Well-Being
Recent studies are increasingly highlighting the intricate connection between gut health and mental well-being, positioning the gut as a pivotal player in our overall health. As research progresses, various trends are anticipated to shape our understanding and approach to maintaining a healthy gut and, consequently, a healthy mind.
The Rise of Functional Foods
As consumers become more health-conscious, the demand for functional foods—those that offer health benefits beyond basic nutrition—is set to soar. Products enriched with beneficial fibers, probiotics, and omega-3 fatty acids will likely become staples in many diets. The trend towards plant-based diets, coupled with the increasing popularity of fermented foods, will drive innovations in food technology to deliver healthier options that promote gut health.
Personalized Nutrition
The concept of personalized nutrition, where diets are tailored to individual gut microbiomes, is likely to gain traction. Advances in microbiome research will enable nutritionists and health professionals to recommend specific foods and dietary patterns based on one’s unique microbial profile, further benefiting both gut and brain health.
Mindful Eating Practices
As awareness around the impact of stress on digestion grows, mindfulness in eating practices is expected to trend upwards. Consumers will be encouraged to enjoy their meals without guilt or anxiety, recognizing that mental states can influence digestive health. This transition will promote holistic approaches to diet, incorporating mindfulness techniques alongside dietary adjustments.
Integration of Technology in Health Monitoring
With the rise of health tech, apps and devices that help monitor gut health will likely emerge. These technologies may track food intake, digestive symptoms, and even mental well-being, providing users with insights into how their lifestyle choices impact both their gut and brain health.
Emphasis on Plant Diversity
The growing belief that diverse plant consumption supports a healthier microbiome is expected to lead to more varied diets. The 30-plant-a-week concept may transform into a mainstream dietary guideline, inspiring innovative recipes and meal plans that incorporate a wide range of vegetables and legumes.
The Focus on Mental Health and Nutrition Education
As the links between diet, gut health, and mental well-being become increasingly recognized, educational programs promoting nutritional awareness will likely expand. Healthcare providers will emphasize the importance of diet in mental health, encouraging preventive measures that integrate nutritional advice into mental health care.