The gut is hot

Researches linking the gut microbiome to mental health have been mounting the past few years. The gut is host to trillions of bacteria, yeasts, fungi and parasites: some good for health, others are linked to disease. The gut-brain axis is a bi-directional communication system in the body where the brain regulates and coordinates gut functioning and the gut sends signals to the brain for emotional, behavioral and cognitive functioning. In other words: gut health is a very strong predictor of mental health and vice versa. Luckily, lifestyle factors play a huge part in gut health and there are various ways in which you can optimize it:

🏃🏿‍♂️ Exercise: people who regularly do physical exercise have more diversity in their microbiota composition. Also exercise may improve the gut mucus layer which can prevent microbes from 'leaking' through the intestinal barrier.
🧘🏻‍♀️ Meditation: Mindfulness meditation can alleviate chronic stress and may therefore reduce chronic inflammation and restore the microbiome.
🥑 Diet: A diet high in processed sugars and fats is linked to disrupted gut health by feeding proinflammatory bacteria. Then again a largely plant-based diet containing vegetables, fruit, nuts, seeds, fatty fish 2x a week and little meat improves gut functioning through anti-inflammatory mechanisms.
⏰ Intermittent Fasting: Short bouts of fasting allow the gut functioning to reset and repair itself. This has been mostly proven in animal studies. Time restricted eating (eating within 6-12 hrs time frame) is a pretty safe method to start fasting, when in good physical health.

I write in-depth about lifestyle and gut health in my book De Leefstijlgids Tegen Somberheid (Dutch). A signed copy can be ordered through my webshop.