- [Narrator] Does the key to happiness lie within your gut?
Gut health not only affects digestion,
but can directly affect your mood,
immune system, mental health and more.
So, what exactly is the gut?
And how does it work?
The gut or gastrointestinal system
is made up of the mouth, esophagus, stomach,
small intestine, large intestine, rectum, and anus.
The liver, pancreas and gallbladder are also part
of the digestive system.
The GI tract digests food,
breaking it down to the most fundamental elements:
proteins, fats, carbohydrates, vitamins,
minerals and water.
These valuable nutrients are absorbed through the walls
of the gut and transported through the bloodstream,
creating physical energy,
promoting body growth and repairing cells.
Nerves, bacteria, enzymes and hormones
play a vital role in digestion,
nutrient absorption and immune function.
A healthy gut contains healthy bacteria
and immune cells that protect the body
from things like bad bacteria,
viruses and fungi.
Good bacteria include various strains of bifidobacteria
and lactobacillus.
Science is beginning to show just how linked
our brain and gut are
and what impact our gut can have on our brain health.
The brain and the gastrointestinal system
are intrinsically linked, both physically and chemically.
The gut releases major neuro-transmitters
necessary for brain function.
Some even refer to the nervous system in your gut
as your second brain.
You may have experienced butterflies in your stomach
when you were nervous or anxious
or experienced stomach issues
when you were afraid to do something like public speaking.
These events can help us see the intimate link
between our brain and our gut.
Your brain and gut communicate
through what is called the gut-brain axis.
The human brain has approximately 100 billion neurons
while the gut has around 500 million neurons,
which all connect through your nervous system to your brain.
One of the largest nerves connecting the brain
and the gut is the vagus nerve,
which can send information both directions.
The microbes in your gut actually make a lot of chemicals
that impact your brain,
including lots of short chain fatty acids.
Neuro-transmitters, chemical messengers,
also connect your brain and gut.
Some neuro-transmitters which control emotions
are actually produced in your gut
and the microbes inside of it.
For instance, gamma aminobutyric acid,
a neurotransmitter, which controls anxiety and fear,
is produced by gut microbes.
Serotonin, a hormone responsible for mood,
sleep and digestion regulation,
is also largely made in the gut.
Serotonin can also have an impact on libido,
bone health and blood circulation.
Your immune system also plays a part in the gut-brain axis,
and your gut and its microbes play a part in inflammation.
Interestingly, people with GI disorders, including IBS,
develop anxiety and depression
at a higher rate than those who don't.
Psychological treatment has been shown
to help people cope with their GI symptoms
or even lessen the GI distress.
Some people with GI issues may benefit
from both medication, as well as mind-body therapies.
The bacteria in your gut can have an impact
on your brain health.
Some probiotics may help your brain function
by altering the bacteria found in your gut.
These probiotics are called psychobiotics.
Certain foods may also be beneficial
for supporting your gut-brain axis
by increasing good bacteria in your gut,
including omega-3 fatty acids,
foods high in fiber, fermented foods,
foods rich in tryptophan,
foods rich in polyphenol, and prebiotic foods.
Here are some habits for a healthier gut and a happier you.
Determine if you have any food intolerances
that may be irritating your gut.
Address cognitive issues like depression and anxiety.
Eat and take pre and probiotics.
Avoid speed eating and chew your food thoroughly.
Include more high fiber, plant-based foods
and lean proteins in your diet.
Avoid highly processed foods
or foods that contain a lot of fat or sugar.
Diversify your microbiome
with a diverse diet of whole foods.
Finally, make sure you get enough sleep,
stay hydrated and keep your stress low.
Did you know how impactful gut health is for happiness?
What was the most surprising gut health fact?
Let us know in the comments.
(soft keyboard music)