Simplify blood panel mejtal with Rupa's Panel Builder. Lifestyle practices, throughout the helath Gut health and mental clarity hezlth lives, Eating habits tracker to shape the composition of our microbiome, including menral, medications, alcohol consumption, smoking, physical activity, and sleep patterns. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. Top labs to run bi-annually on your patients experiencing sleep disorders. His findings suggest that what we eat and our microbiome can directly influence the neurochemicals that help moderate our emotional states and mental health.

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The Best Foods for Gut Health are NOT Probiotics, it's small amounts of THESE… Boosting your immune system a remarkable clariyy between our gut microbiome anr brain function. Beyond digestion, snd gut microbiome is a bustling community of an Gut health and mental clarity microorganisms and has emerged as a key player in jental our mental well-being. Imbalances in Gut health and mental clarity microbiome, mwntal as dysbiosis, have been linked to various heslth, including anxiety and depression. The Gut-Brain Connection The gut-brain axis is a bidirectional communication superhighway that connects the gut and the brain. Your brain relies on a continuous supply of nutrients that affect both the structure and function of the brain - everything from brain cell health to neurotransmitter production. Research continues to prove that a poor diet will lead to negative changes in the brain. For example, research shows people who eat the most ultra-processed food have a faster rate of cognitive decline compared to people who ate the least amount of ultra-processed food.

Gut health and mental clarity -

Carbohydrate fermentation by gut bacteria also results in the production of short-chain fatty acids. Neurotrophic factors include nerve growth factor, glial cell line-derived neurotrophic factor, and brain-derived neurotrophic factor BDNF , which regulate the neurons and microglia, immune cells, in the brain.

In psychiatric and neurodegenerative conditions, changes to the microbiome are commonly identified in which lower SCFA-producing strains of bacteria and higher levels of inflammatory gram-negative bacteria are seen. The microbiome has an important role in regulating the immune system and barrier functions.

Dysbiosis disrupts these processes, leading to systemic and neural inflammation, both of which are fundamental factors at the root of cognitive dysfunction. Beneficial commensal bacteria in the microbiome regulate immune responses by supporting the development of immune cells called regulatory T cells that prevent unnecessary inflammation.

In dysbiosis, immune system activation is triggered, which increases proinflammatory signals. The microbiome also plays a role in maintaining the integrity of the gut barrier. A well-functioning intestinal barrier is crucial for preventing pathogens, toxins, and poorly digested food particles from entering the bloodstream.

Certain beneficial bacteria increase the production of mucus-tight junction proteins, and SCFAs strengthen the intestinal barrier. In dysbiosis, an overabundance of gram-negative bacteria, which contain endotoxins or lipopolysaccharides LPS , can damage the intestinal lining, leading to intestinal permeability.

Some microorganisms also increase the production of a protein called zonulin, which regulates tight junction proteins. Higher levels of zonulin are associated with intestinal permeability.

SCFAs not only exert a protective influence over the intestinal barrier but also the blood-brain barrier BBB. The BBB functions similarly to the intestinal barrier, controlling the passage of substances from the bloodstream into the brain tissue.

BBB dysfunction or permeability, just like intestinal permeability, is associated with inflammation in the brain and cognitive dysfunction.

Functional medicine tests are useful tools in identifying the root causes of cognitive changes by evaluating the health of the gut-brain axis.

The Gut Zoomer by Vibrant Wellness is a comprehensive stool analysis that reports on digestive and gastrointestinal health. It measures over microorganisms in the stool to identify dysbiosis or pathogens that can contribute to immune system dysregulation and inflammation.

Furthermore, it measures markers of gastrointestinal inflammation, such as calprotectin, lactoferrin, and zonulin, which can indicate possible intestinal permeability.

Finally, it measures SCFA production to assess the metabolic functions of the microbiome. The Array 2 by Cyrex Laboratories measures specific biomarkers related to the intestinal barrier, such as antibodies to zonulin and tight junction proteins.

This provides information about the integrity of the intestinal barrier and whether intestinal permeability exists. The Complete Food Sensitivity Panel by Vibrant Wellness measures immune responses to foods. Food sensitivities and intolerances can be contributing factors in both inflammation in the GI tract and intestinal permeability.

The Organic Acids test OAT by Mosaic Diagnostics measures organic acids in the urine, which are metabolic byproducts made as the body processes nutrients, neurotransmitters, and other molecules.

The levels of these organic acids provide information about neurotransmitter imbalances, oxidative stress, and dysbiosis. Immune responses to these proteins can indicate increased blood-brain barrier permeability. What we consume not only fuels our bodies and brains but also regulates gut-brain health, influencing the composition and metabolism of the gut microbiota, the integrity of the intestinal lining, and inflammation.

As a result, dietary choices can ultimately impact our mood, cognition, and even our susceptibility to neurological and psychiatric conditions. Western diets are characterized by high amounts of processed foods, refined carbohydrates, salt, saturated fats, and trans fats, as well as less than desired amounts of fiber, important nutrients, and antioxidants.

Some of the prominent foods in the Western diet can stimulate inflammation directly or indirectly through their influence on the microbiome composition. Food sensitivities , which involve the immune system's reactions to specific food proteins, influence intestinal permeability.

They do so by increasing inflammation or stimulating zonulin production. Prebiotics and probiotics, acquired either through dietary sources or supplements, aid in optimizing the microbiome composition. Prebiotics , non-digestible dietary compounds typically from carbohydrates or fiber, serve as a source of nutrition for beneficial gut bacteria, promoting their growth and activity.

These compounds are found naturally in certain foods like fruits, vegetables, whole grains, and legumes or can also be taken in supplemental form. Common prebiotic supplements available include inulin, fructooligosaccharides, resistant starch, and galactooligosaccharides.

Probiotics are living beneficial microorganisms, usually yeast or bacteria, that are found in fermented foods, such as yogurt, sauerkraut, and kimchi. Incorporating more fermented foods into your diet or using oral probiotic supplements have both been found to improve microbial composition and reduce inflammation.

The gut-brain axis is shaped not only by our dietary choices but also by the lifestyle practices we engage in. Physical activity, stress management, and sleep all have a profound impact on both the gut and the brain, thereby influencing the intricate relationship between the two.

Exercise habits influence the microbiome and gut inflammation. Over-exercising has a negative impact on the composition of the microbiome and increases intestinal permeability. On the other hand, regular, lower-intensity exercise exerts protective effects, improving the microbiome composition and increasing SCFA production.

Exercise also directly influences brain health and neuroplasticity by stimulating the release of neurotrophic factors like BDNF, increasing blood flow, and improving glucose and lipid metabolism, which aids in delivering necessary fuel to the brain. Studies show it helps to improve cognitive functions, such as memory and attention, and also helps to prevent cognitive decline.

Stress negatively impacts the gut-brain axis through its effects on the nervous, endocrine, and immune systems. Under stress , the brain uses the autonomic nervous system and hypothalamic-pituitary-adrenal HPA axis to send signals to the gut. Research shows that stress changes intestinal permeability, intestinal motility, intestinal secretions, microbiome composition, and intestinal inflammation.

Some of these techniques include mindfulness, meditation, yoga, deep breathing, progressive muscle relaxation, and biofeedback.

Mindfulness practices, for example, have been used to improve cognitive function, treat gastrointestinal symptoms, and improve mood. Sleep plays a vital role in supporting cognitive health through memory consolation, hormone balance, and detoxifying the brain.

Sleep disruption changes microbiome composition as well as increasing inflammatory cytokines. These underlying mechanisms contribute to its association with decreased cognitive ability, depression , and anxiety. Good sleep hygiene practices to implement to improve sleep quality include sticking to a consistent sleep schedule, getting exposure to natural light during the day, ensuring the room you sleep in is cool, dark, and quiet, limiting screen exposure in the evenings, and avoiding heavy meals and caffeine too close to bedtime.

Recognizing the critical role of the gut-brain axis in cognitive health is essential. Microbiome composition and activity, intestinal permeability, and inflammation all significantly disrupt this axis.

Functional medicine tests are invaluable in gaining insight into the function of the gut-brain axis, guiding individuals towards tailored diet and lifestyle choices.

By embracing the gut-brain connection and proactively nurturing this connection, individuals are empowered to enhance their overall well-being. Documents Tab. Redesigned Patient Portal. Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free.

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Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine. Lab Tests in This Article Gut Zoomer 3. But many of us have the opportunity to make healthier food choices," Nielsen says. Research hints that dietary fiber from whole plant foods can help to nourish the gut-brain connection in multiple ways: from boosting the growth of beneficial bacteria in the gut, to improving gut barrier function and minimizing inflammation.

Plants, probiotics good bacteria and prebiotics which feed the good gut bacteria are all smart choices for your stomach—and your spirits. So add these nine expert-recommended items to your next shopping list:. There's a growing stack of scientific evidence to support the existence of a speedy interstate connecting the gut and the brain , so it's safe to say that the foods we eat can definitely affect our mental health.

Eating more fruits, vegetables, nuts, seeds, probiotics and prebiotics certainly can't hurt as part of the Rx to help ease inflammation, reduce stress and anxiety and potentially eventually boost your mood. Use limited data to select advertising. Create profiles for personalised advertising.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating. By Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, level one sommelier and former fitness instructor and personal trainer who balances her love of food and drink with her passion for fitness.

Karla Walsh. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.

The 5 Worst Foods for Your Mood, According to Experts. Beyond our emotional states, research suggests an imbalanced gut could impair cognitive function, making it harder to learn, recall information, and stay focused.

Tucked within the walls of our digestive tract lies a critical player: the enteric nervous system ENS. Aside from communicating with the brain , the ENS is responsible for numerous essential functions 1 :. Put another way, the enteric nervous system is responsible for metabolizing food and converting it to vital nutrients that can then be used to support brain health , focus , and mental clarity.

Spinach is packed with essential vitamins like folic acid, vitamin K, vitamin C, vitamin A, iron, and more. When your gut microbiome is imbalanced, it becomes harder for your gut to break down nutrients.

Oftentimes, this can leave your brain and body without the levels of essential vitamins they need to function properly. Brain fog is characterized by a lack of mental clarity, difficulty focusing, confusion, and forgetfulness.

The results? In this way, our gut microbiome seems to be able to influence the levels of inflammation in our blood as well as affect memory regions in the brain, which can impact our ability to learn, recall information, maintain focus, and achieve mental clarity.

Our gut microbiome also seems to play a role in how we feel and our mental health. One study conducted by Dr. This probiotic, Lactobacillus rhamnosus, carries GABA, a neurotransmitter that helps manage brain activity and is thought to play a big role in calming anxiety, stress , and fear.

His findings suggest that what we eat and our microbiome can directly influence the neurochemicals that help moderate our emotional states and mental health. If you want to improve your mental performance, enhance focus, and preserve your brain health for the long haul, getting a grip on your gut health is a great place to start.

Mentwl Gut health and mental clarity is Immune-boosting superfoods than just hsalth digestive system. When you really dive into the details, Ght gut aand home to tens of trillions of microorganisms, which make up mentak gut microbiome. While bacteria Gut health and mental clarity get a bad rep, the bacteria that make up our microbiome are essential for keeping our body and brain healthy and happy. Studies show that the bacteria in our guts can impact our moodleading us to feel more happy, relaxed, anxious, and sad. Beyond our emotional states, research suggests an imbalanced gut could impair cognitive function, making it harder to learn, recall information, and stay focused.