(metamorworks / Shutterstock.com)
Clear thinking begins in the gut. Scientists call this relationship the gut-brain axis. It’s a complex network linking your digestion to your nervous system.
So, what happens in your gut also affects your brain. According to the Cleveland Clinic,When you understand the connection between gut health and your brain, you can improve your mood and even the way you think by adopting healthy daily habits.
How the Gut Shapes Your Mind
Did you know you have a second brain in your gut? It might sound strange at first, but you’ve probably already experienced this connection anytime you’ve had a gut-feeling when trying to make a decision or experienced butterflies in an unfamiliar situation. That’s your gut talking to your brain.
Your gut and your brain work together as partners. The gut houses trillions of microbes known as the microbiome. According to Hopkins Bloomberg Public Health magazine, these microbes have all kinds of important jobs to do, from breaking down food to producing vitamins. They also help generate neurotransmitters, chemical messengers in your brain and nervous system that transmit signals between cells.
One such neurotransmitter, known as serotonin, plays a big role in mood regulation and mental sharpness. About 90 percent of the body’s serotonin originates in the gut, according to a news release from Caltech. Keeping your gut healthy ensures a healthy production of serotonin, and therefore, a more balanced mood and clear mind. An imbalanced microbiome, on the other hand, can trigger inflammation, which disrupts neurotransmitter production and leads to brain fog.
Steps to Improve Your Gut Health and Mental Clarity
A healthy gut is the foundation of mental clarity and balanced energy. So, how can you support gut health and think clearly? Nurture your gut and your mind with these daily practices.
Eat Fiber-Rich and Prebiotic Foods: Eating a rich blend of gut healthy foods maintains a healthy digestion system that supports clear thinking. A blog on Harvard Health recommends vegetables, fruits, legumes, and whole grains to support all those beneficial microbes. Consume lots of fermented foods, like yogurt, kefir, sauerkraut, kimchi, and miso. Their live probiotics restore microbial balance. Prebiotic foods like garlic, onions, asparagus, and bananas also nourish gut bacteria.
Stay Hydrated: Drinking enough water each day does wonders for your gut and brain health. It assists nutrient absorption and promotes smooth bowel function.The Mayo Clinic suggests drinking about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. Drink up!
Manage Stress: Everyone gets a little stressed from time to time. But, chronic stress can wreak havoc on your digestive health and ultimately, your ability to think clearly. According to a press release from the BMJ Group, too much ongoing stress alters gut flora and increases toxins in your digestive tract. Gentle practices such as deep breathing, walking, or meditation calm the nervous system and preserve gut health. Even five minutes of slow breathing can go a long way.
Prioritize Sleep: You probably already know how much sleep matters when it comes to thinking clearly. But did you know that it also supports digestion? According to a blog on HenryFord Health, rest allows the microbiome to reset and the brain to clear metabolic waste. Keep a consistent sleep schedule, and you’ll notice a big difference in your cognitive performance and mental clarity.
