Our intestinal system is so connected with our mood and how we feel, that it is often referred to as our ‘second brain’. Messages are sent back and forth between the two through a highly wired system. We have more messengers known as ‘neurotransmitters’ in our gut than we do in our brain!
With this in mind, should we be focusing more on gut health when it comes to lifting mood? Absolutely, and here’s why.
The mood-regulating neurotransmitter, serotonin, is hugely affected by the health of our gastrointestinal system. Research now shows that most of the body’s serotonin, up to 95% of it, is produced and stored in the intestines.
As well as helping us to sleep better and to curb cravings, serotonin can help lift mood, improve our overall sense of well-being, temper anxiety, and relieve depression. So how can you optimise the production of serotonin in the gut, naturally?
The magic ingredients are good levels of the raw nutrients required to synthesise serotonin, good digestion and absorption, and the right internal ecosystem. Amazingly, we have more bacterial DNA in our bodies than human DNA, and having the right balance of bacteria in our gut is critical for supporting serotonin synthesis as well as overall health.
Here are 5 easy ways you can help clean up your intestinal system, lift your mood, and make the most of the festive season with friends and family;
Balance is everything
We need lots of ‘good’ health-promoting bacteria living with us and fewer of the ‘bad’ ones. A high-quality multi-strain probiotic supplement can help re-set the balance, or eat fermented foods that are naturally high in probiotics such as sauerkraut, kefir, kimchi, miso, olives and homemade yoghurt.
Avoid or restrict sugar and refined carbohydrates
Sugar feeds bad bacteria and yeasts, providing a perfect breeding ground for both, so enjoying these foods on special occasions only is a good idea.
More serotonin!
The precursor to serotonin, is an amino acid called tryptophan. Boost your tryptophan intake by increasing foods such as turkey, fish, cottage cheese and pumpkin seeds.
We are what we eat? We are what we absorb!
Ensure optimal digestion and absorption of the nutrients required for serotonin synthesis; vitamins B3, B6 and folate, calcium, iron, zinc, magnesium and of course, tryptophan. A well-balanced diet should provide all these nutrients. Include good quality protein with every meal and snack such as wild grass-fed meat, oily fish, nuts, seeds, quinoa, beans and lentils, along with half a plate full of vegetables at lunch and dinner which includes plenty of green leafy vegetables. Opt for organic wherever you can. Maximise digestion with a high quality digestive enzyme supplement or Apple Cider Vinegar.
Reduce chronic stress
Stress can ruin digestive health, from bloating to constipation to diarrhoea, it can deplete serotonin levels and damage serotonin receptors sites. Learn to manage stress more effectively, try long winter walks all wrapped up, listening to relaxing music, deep breathing exercises, or hot baths with Epsom salts!
By Nutritional Therapist Dee Brereton-Patel
