The gut-brain axis: How nutrition affects the brain
Science now knows that there is a direct Connection between our gut and our brain are. The two organs communicate with each other via nerve tracts and can influence each other. One of the most important connections between the gut and the brain is the vagus nerve It is, so to speak, the nerve highway on which signals are exchanged between the two organs. Impressions about the state of the digestive system are sent to the brain, while the computing center in our head sends signals to the gut that can actively control digestion. With this knowledge in mind, it is no coincidence that we Stress or excitement from digestive problems such as constipation or diarrhea can suffer. In fact, some point study results even suggested that there may be a link between the baseline tone of the vagus nerve and chronic bowel diseases such as Crohn’s disease and irritable bowel syndrome.
In addition to this direct neurological connection between the gut and the brain, there is a second component of the gut-brain axis. Both organs also influence each other neurotransmitters mutual. Neurotransmitters are messenger substances that are released by our body to initiate certain processes. Most of these messenger substances are formed directly in the brain and control functions in the rest of the body. In the meantime, however, researchers have been able to determine that our intestines are also an important producer of hormones and neurotransmitters. become like this about 95 percent of the happiness hormone serotonin is actually produced in the intestine.
However, the intestine can only produce messenger substances such as serotonin when it is healthy. A healthy intestinal flora is crucial for this. If the relationship between the many billions of bacteria in our digestive tract is out of balance, fewer feel-good hormones are produced – with probably far-reaching effects on our mental health. In a 2020 meta-study researchers were able to create a strong Relationship between depression and the constitution of the gut biome determine. So what we eat can have a direct impact on our mental health.
Healthy psyche: These foods make you happy
Fish: Fish such as herring, salmon or trout are rich in omega-3 fatty acids. These not only have positive effects on our vascular health but also on our psyche. In order for the calming and happy hormone serotonin to be activated in the brain, it needs sufficient omega-3 fatty acids. Researchers assume that the essential fatty acids play an important role in production of serotonin in the brain.
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tofu: Protein suppliers such as soybeans – but also eggs, lentils, chickpeas and Co. – can do our psyche good. They contain many amino acids, including tryptophan. This is converted into serotonin by intestinal bacteria. In the brain it serves as a starting material for Production of the mood-enhancing hormone.
oatmeal: Whole grain foods such as oatmeal provide our intestines with enormous amounts of long-chain carbohydrates. Such insoluble fibers are important for our intestinal bacteria. And a healthy gut ensures a healthy psyche. At the same time, oat flakes provide around 210 milligrams of tryptophan per 100 grams, which, as we now know, is metabolized to serotonin.