nutrition for mental health

Nutrition for Mental Health

I’ve said it a million times before and I am going to say it again—it all begins in the gut.

But no, for real, so many aspects of our health may be directly affected by the health of our gut microbiome, including our mental health... & let me tell you why.

A large portion of our bodies hormones are produced and synthesized within the gut microbiome—including serotonin and dopamine, the two major “feel good” hormones that can be found within our body that are largely responsible for contributing to our overall mental health. A dysregulation of these hormones, which can be caused by a disruption in the gut microbiome, may throw our body completely out-of-whack, affecting overall energy levels throughout the day, sleep quality, skin health, mental health, digestive health, and so much more.

Alright, now that we have covered the basics let’s get into the specifics of how nutrition can directly affect our mental health.

Again, the gut microbiome is responsible for the production and synthesis of a large portion of our bodies “feel good” hormones, serotonin and dopamine. These two hormones largely contribute to our overall happiness due to the “feel good” sensation that they produce when in increased concentrations throughout the body. That being said—wouldn’t it make sense that properly nourishing the gut would result in increased production and synthesis of these powerhouse feel-good hormones? Makes sense to me!!! 

Alright, you get the point… nutrition affects our gut microbiome which ultimately directly impacts our overall mental health. Now—let’s talk about what we can do specifically to improve the health of our gut microbiome, with the sole purpose of improving our overall mental health. See below for some basic tips on how to do this very thing. 

Simple Tips to Improve the Health of YOUR Gut Microbiome

1. Meet your daily fiber needs: Fiber is SO IMPORTANT when it comes to a thriving a gut microbiome. Women should aim to consume at least 20-25 grams of fiber daily whereas men should aim for 30-35 grams daily. It is however important to GRADUALLY increase daily fiber intake (as your body allows— everyBODY is different) to these numbers as increasing fiber intake too fast can result in some uncomfortable GI symptoms (such as bloating, cramping, abdominal pain, constipation, diarrhea, etc.).

2. Consume BOTH probiotics and prebiotics on a daily basis. Probiotics are microorganisms that are known as the ‘good bacteria’ in the gut microbiome. Just like with any other organism, probiotics need to eat to thrive. What do they eat? Prebiotics. Prebiotics FEED probiotics. They work together to promote and maintain the beneficial bacteria in the gut microbiome, making it extremely important to consume adequate amounts of both on a daily basis. Plain yogurt, kefir, sauerkraut, kombucha and kimchi are all good sources of probiotics whereas fruits, vegetables, and whole grains are all good sources of prebiotics.

3. Try to cut back on consumption of processed (especially ultra-processed) foods. Processed foods can be inflammatory in nature and cause inflammation within the gut microbiome— potentially resulting in some uncomfortable GI symptoms (abdominal pain, cramping, bloating, diarrhea, constipation, etc.). Avoiding and/or limiting consumption of these foods will likely decrease overall inflammation within the body. Having a hard time figuring out what is processed and what is not? Check out the ingredient label— the less ingredients the better! Typically foods that are processed are packaged and have a mile-long ingredient list on the nutrition label.

4.  Exercise. Moving the body may increase the number of different types of bacteria within the gut, which can lead to a healthier balance of bacteria and improved gut microbiome health. Exercising also helps to reduce inflammation and improve circulation within the gut, helping the gut microbiome to flourish. Exercise may also strengthen the muscles in the GI tract, which can help prevent constipation and promote regular bowel movements.

5. Stay hydrated. Staying hydrated will help the gut microbiome to flourish. Cells within the body need hydration to survive.

6.  Avoid taking antibiotics unless they are NEEDED to treat a condition. Antibiotics can strip the gut microbiome of the bacteria that the gut needs to flourish. This may then result in other hormone imbalances within the body, potentially contributing to issues with sleep, skin, energy, mood, cravings, etc.

Start today— follow the simple tips shown above with the goal of improving the health of YOUR gut microbiome. By doing this you will find that your hormones are better regulated and that you feel better overall— from improved sleep at night, improved skin health, less sugar cravings, improved mental health, etc., good gut health is where it all begins!!!

Are you looking for more tips on how to improve your health? Are you experiencing symptoms that can be improved with diet and exercise? Looking to identify the root cause? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need! Click the link below to get started today! $0 out-of-pocket with insurance!!! https://www.nicolebakernutrition.com/work-with-me.