Gut and brain: how the microbiota affects mental well-being

Apparently distant, the intestine and brain are in realities linked by a constant dialogue that influences energy, concentration and mood. This link, known as the gut-brain axis, is a network of two-way communication in which messages travel through nerves, hormones and chemicals.

At the heart of this connection is the microbiota a community of billions of microorganisms that plays a role in decisive in maintaining the well-being mental. Understand how it works and how to care for it it means learning to better manage stress, mental clarity and emotional balance.

What is the gut microbiota and in what way How can it affect the brain? 

A balanced microbiota contributes not only to the digestion and absorption of nutrients, but also mood, the quality of sleep and the ability to concentrate. Compound from a rich population of bacteria, viruses and fungi that coexist in balance Within the gut, the gut microbiota directly influences the functioning of the central nervous system.

About 90% of serotonin, the neurotransmitter of happiness, it is produced right in the intestine, along with other fundamental molecules. It is no coincidence that it is defined as the "second brain": it houses the enteric nervous system, a network of over 100 million of neurons that constantly communicates with the central nervous system.

How does the gut-brain axis work?

Communication between the gut and the brain takes place mainly through the vagus nerve, the longest in the human body. In addition to transmitting sensory information, it regulates vital functions such as heart rate and digestion. This connection is bidirectional: Emotions can affect gut health, and vice versa, a Microbiota imbalance can change our mental state.

A studio published in Nature Microbiology has shown that some Gut bacterial species affect the production of dopamine, and GABA (gamma-aminobutyric acid), neurotransmitters that regulate calmness, Concentration and motivation.

What are the effects of the microbiota on the mental well-being? 

The microbiota can be considered a regulator invisible emotional. When it is in balance, it has these consequences on the mind:

• Improves memory and the ability to learn.
• Promotes mental clarity and reduces risk of anxiety and depression.
• Supports the immune system, which in turn protects the brain from chronic inflammation.

On the contrary, when the balance is lost, A condition known as dysbiosis occurs. An altered microbiota can generate an increase in cortisol levels (the stress hormone), leading to mental fatigue, irritability, difficulty concentrating, anxiety and depression.

What alters the intestinal balance?

There are many factors of daily life in Capable of compromising the microbiota:

• Stress chronic, which alters the production of enzymes Digestive.
• Low-fiber diet high in sugars, which reduces bacterial diversity.
• Prolonged use of antibiotics, which it depletes the intestinal flora.
• Lack of sleep and inactivity which slow down the processes of cell regeneration.

The combined effect of these elements does not limits digestion: it reflects directly on the way we think, We react and make decisions, with obvious consequences on mental well-being.

How to take care of the microbiota for Improve concentration 

To protect the gut-brain axis it is essential adopt a balanced lifestyle:

• Eating fiber-rich foods such as vegetables, legumes and whole grains, which feed the "good" bacteria.
• Integrate fermented foods such as yogurt, kefir or kimchi, rich in natural probiotics.
• Drink plenty of water to facilitate proper transit intestinal.
• Reduce sugar and alcohol, which they alter the bacterial balance.
• sleep regularly and exercise to improve communication nervous and hormonal between the intestine and the brain.

The balance between the gut and the brain is one of the Most underestimated keys to mental well-being. Taking care of the microbiota it means, ultimately, train The mind from the inside: a healthy gut It makes the brain more ready, focused and responsive. Just like a can of S-Nap Shot: >discover Immediately the functional drink for concentration, you can find it here.