It’s easy to understand that eating for proper nutrition is a key to our healing and our overall health whether you have a brain injury or not. One of the things that many of us aren’t aware of is just how much the communities of microorganisms living in bodies, our microbiome, can impact our brain health. One aspect of our microbiome is called the gut-brain axis, and this is something that brain injury survivors and caregivers should know about – at least the basics.
Studies have shown that our gut microbiota communicate directly with our brain via the vagus nerve. Science is just beginning to understand the depth of the complex relationship between a healthy balance of intestinal microorganisms and both our emotions and our cognitive functions. Imbalances in the microbiome have been linked to anxiety, depressive behaviors and more recently, autism. Probably the biggest thing that caught my attention here is the clearly established link to memory dysfunction. But, the best piece of news here is that correcting the microbial colonization in our gut leads to normalization of the factors that it has negatively influenced. Finding things that we can do to directly influence how well our brains works is something all brain injury survivors should be on the lookout for.
So how do I know if my gut isn’t healthy? There are basic symptoms that may point to potential imbalances in your microbiota. If you have a frequent upset stomach or intestinal issues, such as heartburn, gas, bloating, diarrhea or constipation, this can be indicative of an imbalance. Insomnia or poor sleep, and chronic fatigue can be caused by an unhealthy gut. Food intolerances, skin problems like eczema and rosacea, frequent infections, as well as anxiety, depression, mood swings, and irritability have all been linked to gut health. And, as I cited above, poor memory and concentration are known outcomes of an unhealthy gut.
Now, we must recognize the simple fact that just because you have one or more of the conditions listed, it doesn’t mean that, in your case, the issue is caused by your microbiome. It does, however, point to a possibility that should be evaluated. You can be tested by a medical professional, or there are at-home test kits that you can buy to get both an analysis and personalized dietary recommendations to help correct imbalances.
While knowing exactly what’s out of balance and having a clear plan of attack is certainly the most desirable approach, there are some basic strategies that can be beneficial for everyone.
Eliminate from your daily intake things that negatively impact your microbiome. Some of the more obvious things here include alcohol and recreational drugs. A recommendation I struggle with here is removing caffeine, this is because I know too much about decaffeinated coffee to put it into my body – and I flat refuse to give up the daily pleasure of my morning coffee! Other things to remove (or at least reduce) include inflammatory foods such as sugar, high-fructose corn syrup, trans fats, soy bean oils, refined carbohydrates, and processed meats with nitrites or nitrates. As someone who loves bacon but pursues a healthy diet, I try to always ensure that the bacon I get is uncured.
The best way to work towards a healthy microbiome is by eating healthy foods that promote a healthy gut. Given the right ingredients, prebiotics and probiotics, a new microbiota can begin to form in as little as 24 hours. The term “probiotics” is familiar to most of us, and it refers to beneficial microorganisms. Prebiotics are the foods containing the nutrients and chemicals needed for our microbiome to thrive. Fruits, vegetables (especially colorful vegetables) whole grains, and beans all can positively impact your intestinal communities. In addition to keeping our digestive environment cleansed, fiber provided in whole grains, legumes, and some fruits and vegetables is a crucial requirement for gut health. Studies show that while fiber intake is lower than it should be around the world, only about 3% of Americans get the recommended daily intake of fiber.
Prebiotic and probiotic supplements can help, but remember that the real key to keeping our microbiome healthy is how and what we eat. As always, be sure to talk with a trusted medical professional before making significant changes to your diet or lifestyle. I’ll be posting more on this critical topic of gut health and how we can make positive changes.
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