Understanding the phrase, “Our gut is our second brain,” empowers us to take control of our health. The food we eat directly influences our gut health, which in turn affects our brain function. Thus, a healthy gut leads to a healthy mind, while an unhealthy gut can contribute to mental and cognitive disorders.1
We know that a diet high in processed foods, sugar and unhealthy fats can lead to inflammation in the gut creating inflammatory cytokines which then move to the brain and disrupt normal brain function. This is why you might feel foggy, irritable or generally “off” the next day after a night of indulging in pizza and beer. The extra calories are not the only problem; it’s the inflammation in your gut affecting your brain.
Research now demonstrates the role our diets play in the development of severe conditions like dementia and Alzheimer’s.2 High sugar intake can lead to insulin resistance and type 2 diabetes, which are closely linked to cognitive decline.3 This is why Alzheimer’s is now referred to as type 3 diabetes. The pancreas, which regulates blood sugar, can fail due to a poor diet, leading to elevated glucose levels and, eventually, to brain dysfunction.4 When the pancreas fails, it can no longer regulate blood sugar levels effectively, leading to high glucose levels that can damage brain cells and contribute to cognitive decline.
Another critical aspect of gut health is the balance of our microbiome, the trillions of bacteria living in our digestive system. These microorganisms are crucial in digesting food, absorbing nutrients and maintaining immune function. An imbalanced microbiome, often caused by poor dietary choices, can lead to a leaky gut, where toxins and bacteria escape into the bloodstream. This not only triggers inflammation but also can directly impact brain health, contributing to mood disorders and potentially other mental health issues.5
I’ve personally experienced the powerful connection between gut health and overall well-being. As a stage 4 cancer patient, I went through treatment that took a severe toll on my body, especially my gut. After years of struggling with digestive issues, I discovered the profound impact that diet has on my health. Nourishing my gut with the right foods dramatically improved my digestive health, mental clarity and mood, and I am a ten year cancer survivor.
The connection between our gut and brain is complex, but essential, and a strong reminder of the need for a holistic approach to health. By understanding and respecting this connection, we can make better food choices that support our gut health and enhance our mental well-being.
Remember, you only have one body and one mind. Treat them well, and they will serve you well in return.
Bryan Paul Blackwell, co-owner of Barefoot Balance Holistic Health Coaching, is a certified health coach specializing in integrative nutrition and digestive health. He can be reached at (760) 895.8233. Visit www.barefootbalance.com.
References: 1) Mayer, E. A., Knight, R., Mazmanian, S. K., Cryan, J. F., & Tillisch, K. (2014). Gut Microbes and the Brain: Paradigm Shift in Neuroscience. Journal of Neuroscience, 34(46), 15490-15496; 2) Hargrave, R., & Holmes, C. (2016). Role of Diet in Alzheimer’s Disease: Mechanisms and Clinical Application. Neurobiology of Disease, 84, 155-163; 3) Craft, S. (2012). The Role of Metabolic Disorders in Alzheimer’s Disease and Vascular Dementia: Two Roads Converged. Neuron, 75(4), 606-612; 4) de la Monte, S. M., & Wands, J. R. (2008). Alzheimer’s Disease Is Type 3 Diabetes—Evidence Reviewed. Journal of Diabetes Science and Technology, 2; 5, 1101-1113; 5) Dinan, T. G., & Cryan, J. F. (2017). Gut Instincts: Microbiota as a Key Regulator of Brain Development, Ageing and Neurodegeneration. The Journal of Physiology, 595(2), 489-503
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