Gut Flora, the Basics of a healthy Bowel
Our gut are part of our digestive system and play a crucial role in our health.
Important functions of our gut:
- Nutrient absorption; nutrients are absorbed into the bloodstream in the small intestine, including carbohydrates, proteins, fats, vitamins and minerals.
- Digesting food; the breakdown of food into small molecules under the influence of enzymes.
- Regulating stress; excess stress hormones are broken down by healthy intestinal bacteria.
- Production of neurotransmitters; the production and regulation of neurotransmitters largely takes place in the intestines.
- Production of vitamins; certain bacteria in the large intestine can produce specific vitamins, such as vitamin K and some B vitamins.
- Immune system; the intestinal wall contains immune cells that help fight infections and ward off unwanted substances.
- Blood sugar level regulation; the gut plays an important role in regulating blood sugar levels by controlling the absorption of sugars.
- Storage and disposal of feces; the large intestine collects and stores undigested food residues and then removes them from the body.
Gut-Brain axis
You've probably heard that your gut is also called your second brain. A healthy gut is not only important for a healthy body, but also for a healthy brain and influence how you feel (your emotions).
Our two 'brains' communicate with each other via the so-called gut-brain axis. Bacteria in your gut flora (our microbiome full of microorganisms) and in the rest of your digestive system are responsible, among other things, for the production of neurotransmitters in our body, your body’s chemical messengers that continuously communicate with each other and with our brains. Is everything under control or does action need to be taken? And if so, which one?
For example, the neurotransmitters serotonin (our happiness hormone), dopamine (for our motivation) and GABA (for reducing stress) are mainly produced in our gut. These neurotransmitters ensure that you can relax, concentrate and sleep well, and this affects our mental and physical well-being.
Factors that can throw our gut flora out of balance are:
❌ Stress
❌ Constipation, not being able to go to the toilet every day
If there is an imbalance in your gut flora, the intestinal bacteria become disrupted, disrupting the production of neurotransmitters. This makes the nerve cells less able to communicate with each other. Not only are nutrients absorbed less well and your system becomes disrupted, but sadness, anxious feelings and possibly even depression can also be a result of an unhealthy gut.
Instead of working with 'band-aids', you prefer to work on the cause of your complaints. This can often be found in your intestines and the recovery, (re)building and maintenance of healthy intestinal flora. You can do this, among other things, by:
- Optimal nutrition for your healthy intestinal bacteria in the form of prebiotics, soluble fibers, from which they get their nutrition and energy.
- Addition of probiotics (healthy intestinal bacteria) and phytobiotics (protection of the good bacteria) to strengthen intestinal flora and keep it strong.
- Healthy and varied diet for the necessary nutrients and smooth bowel movements.
- Supplements to stimulate the production of neurotransmitters, such as dopamine , serotonin and GABA .
- Peace, cleanliness and regularity. Ensure a low stress level and relax/discharge by practicing a (light) sport, such as yoga, meditation, walking, cycling, swimming. This way you work not only from the inside, but also from the outside to get and maintain balance in your body.
Dr. Shawn Talbott
The American Dr. Shawn Talbott, MSc in Exercise Sciences and PhD in Nutritional Biochemistry, is an expert in the field of nutrition and sports and is fascinated by the connections between nutrition, biochemistry and psychology. The idea that what we eat affects our body's biochemistry and influences how we think, feel and behave.
Dr. Shawn Talbott has published dozens of books and hundreds of articles and is an avid athlete himself, having run dozens of Iron Man triathlons and trail ultramarathons. He is intrigued by the way our mental well-being influences our physical well-being. How do you ensure that you can maintain your resilience in our usually stressful days?
👉 Watch this video by Dr. Shawn Talbott explaining our Brain-Intestine axis.
—
Sources:
- Everything revolves around Hormones, Rieneke Dijkinga
- Orthomolecular Nutrition, Civas training
- Dr. Shawn Talbott
—
