How to Improve Your Gut Health and Mental Health

The gut and your brain are closely connected, it’s a two-way system, and we’re going to show you how you can improve both your mental and gut health. It’s not a two-pronged strategy, where each is treated separately, but a symbiotic relationship that calls for a holistic approach. 

Get Regular Exercise 

You already know that exercise is great for the body. But did you know that research shows it has specific benefits for your mental and gut health? For example, regular exercise can help reduce the symptoms of inflammatory bowel disease and irritable bowel syndrome. There is also evidence that physical activity can lead to positive changes in your overall gut bacteria. 

The mental benefits of exercise are also well-documented. There are many: exercise can help moderate your depression (in some specific cases, just as effectively as medication), it lowers anxiety, and releases endorphins to the brain to help you relax and relieve any tension in the body. 

Exercise doesn’t need to involve grueling sessions at the gym or running a half-marathon on day 1. For beginners, even a daily walk of around half an hour can translate to improved physical and mental health. Slow jogging, a trend that started in Japan, is also suitable for beginners and is far easier on the joints than ‘normal’ running. 

Opt for Fermented Probiotic Foods 

Fermented foods are all the rage right now, and for good reason. But what are they exactly? Here’s a simple formula: 

Fermented foods = microorganisms (e.g. bacteria or yeast) + food source. 

So, for example, kombucha is made by adding yeast to tea. For yogurt, you add bacteria for the fermentation process to take place. Other yummy examples include kefir and sourdough bread. 

Originally, fermented foods were primarily used because of the preservative effects. But what we now really appreciate about these foods is that they have a range of health benefits, too. The key is in consuming fermented foods that contain probiotics. These help the ‘good bacteria’ in your gut, ensuring a healthy and balanced microbiome. In addition, these foods can also help ward off certain diseases, limiting the risk of developing diabetes and heart issues, for example. 

Not sure where to get started? Luckily, fermented probiotic foods are pretty popular these days, so you won’t have any difficulty finding them: 

Kimchi 

Mix fermented veggies and spices, and you have kimchi. First popular in Korea, now all the rage, well, everywhere. Its flavoring can best be described as sour and salty, with the exact level of each depending on the specific spices used. 

Sauerkraut

Similar to kimchi, but the German equivalent (although originally invented in China, according to lore). You can put it on top of your bratwurst if you want to go traditionalist, but many now eat it on its own, as a side dish, or in a sandwich. 

Apple Cider Vinegar 

You can use this in a range of situations: on your salad, in baking, soups, or pickling. Just use your imagination, it can go with anything that needs a little extra tarty kick. 

The Relationship Between Gut and Mental Health 

Over the last few decades, a lot of research has also been done on the relationship between the gut and mental health. The consensus? There is a strong link between the two. 

This builds on some very original research conducted in the early 20th century by George Porter Phillips. He observed that those suffering from melancholia generally also had symptoms related to poor gut health. To help alleviate the patients’ problems, he introduced a basic diet that cut out unhealthy foods. He also included kefir in the diet, as it was known to help with digestive problems. The result? 11 of the 18 patients saw marked improvements in their mental wellbeing. Modern research has renewed interest in this relationship, and evidence points to George Porter Phillips being right all those years ago.

The hope is that we will approach treatments like antidepressants as anything but a cure-all (they only work in 2/10 patients, after all), but rather as part of the overall treatment cycle, and used together with a healthy diet and exercise program to achieve optimal results. 

In short, to improve your mental and gut health, there is no quick solution or pill that will solve all. But what we do know is that they are intrinsically linked, and we must make a concerted effort, to result in an improved overall wellbeing.