“Take time for mental health” is the theme for this years’ Mental Health Week 9th to 17th October in QLD where AGM Foods is based. This theme makes good sense, as sometimes it seems as if we are far too busy rushing around with family and work commitments to take enough time for ourselves. It is so important to manage our time effectively and to try and develop good strategies to enable us to cope with the many challenges life throws our way!
In these current times with many people dealing with major life changes including being affected by lockdowns and restrictions, mental health issues have been on the rise.
Did you know that gut health and mental health are connected? This subject has been and continues to be an area of interest for many health professionals, scientists and researchers.
“70 per cent of your serotonin is made in your gut. What’s going on in your gut is going to affect your mood – anxiety, depression and focus.”- Dr. Frank Lipman
The brain and gut nervous system are connected by a complex neural network known as the brain-gut axis. Because of this gut-brain connection, the microbes in the digestive tract have a strong influence over our emotions. This means that when the gut microbiome is healthy and contains enough friendly flora, it’s able to help balance our state of mind.
Our lifestyle choices, how healthy we are, what we eat and how we care for our gut has a strong influence on our mental health.
Here are a few tips which may help you balance your time, your health and in turn your mental wellbeing.
Schedule – Does it seem like there are just not enough hours in the day and you’re having trouble fitting everything in? Maybe you just need to plan ahead a little. This is where having a weekly calendar or daily planner might help to schedule some “you” time in amongst all the work and family things you have to do. Or if this is too strict just getting yourself into a regular routine might help – for example plan to do a daily early morning walk or a weekly hobby class of something you enjoy like music or craft. Or make one afternoon a week housecleaning or gardening day.
Making sure you have enough time to shop for ingredients and cook healthy meals should also be a priority. If the only time you have is one afternoon a week or during the weekend, you can have one big cooking day, prepare meals in advance and freeze them if needed. We will look more into food next.
Food – A balanced nutrient dense diet of whole foods is important with lots of antioxidant-rich fruit and fibre-rich vegetables. These plant- based foods act as prebiotics, to help fuel the beneficial flora in your gut. Foods that are healthy for the gut are also healthy for the brain. Choosing organic meats, dairy and other organic grown produce means you will be getting the best nutrition value from your food with a higher vitamin and mineral content and it also reduces your exposure to chemicals.
Including fermented foods like the Grainfields liquids, powders and bars in your diet every day is so easy and also helps top up your levels of good gut flora. Smoothies are a quick easy nutritious way to include the Grainfields liquids and powders combined with fruits and vegetables. Just pop them all into the blender, it’s like sending the good bacteria down with a packed lunch. Other fermented foods which are great for gut health include sauerkraut, kefir, kimchi, cottage cheese, live cultured yoghurts and home pickled vegetables.
It’s also important to pay attention not just what you eat but how, when and where you eat. Enjoy your meals away from distractions such as work, your computer screen, phone and television. Savour the smell and flavour of your meal, and chew slowly to promote saliva. Saliva contains the enzymes that help begin the digestive process which increases nutrient absorption. The more nutrients we absorb from our foods, the more energetic and happier we’ll feel.
Sleep – We simply can’t function at our best without a good nights sleep. Skipping sleep can take its toll on our mood, energy levels, mental sharpness, and ability to handle stressful situations. Studies have shown that people who have disturbed sleep patterns may have stress reactions which can alter their gut flora. These changes to the microbiome may affect the function of their nervous system and may make them more vulnerable to mental health issues.
Getting into sync with your natural sleep pattern, or circadian rhythm, is one of the most important strategies for sleeping better. A routine of going to bed and getting up at the same time each day where possible can help and trying to disconnect from electronic devices such as mobile phones and computers at least half an hour before bedtime.
De-stress – Stress can compromise our gut health causing changes in our numbers and types of gut flora and be a trigger for digestive upset such as IBS, indigestion and constipation. Stress is also a major contributor to insomnia and depression. Meditation, yoga and tai chi or enjoying some time out in nature walking or a day at the beach are all good ways to let your mind be free and escape from the pressures of life. A little bit of fresh air can work wonders!
Exercise – We’ve touched on this a little in the de stress section above. Researchers have discovered that exercise plays a key role in increasing the number and diversity of our good gut flora. When we are exercising, we are also producing our “feel- good” endorphins which can help ease feelings of pain, depression or anxiety. So, regular exercise of some sort is a necessity for both our good gut health and mental health.
These are just a few tips to help guide you and help make sure you take more time for your wellness which just might reduce the chances that you will need to make time for your illness. When you improve your physical health, you’ll automatically experience greater mental and emotional wellbeing. It really is amazing how the mind and body are so interconnected!
Sources: Exploring the microbiome in health and disease: Implications for toxicology- Elena Scotti, Stephanie Boue and Giuseppe Lo Sasso, 2017; Sage Journals.
Exercise Modifies the Gut Microbiota with Positive Health Effects- Vincenzo Monda, Ines Villano, Antonietta Messina, Anna Valenzano, Teresa Espolito, Fiorenzo Moscatelli, Andrea Viggiano, Guiseppe Cibelli, Sergio Chieffi, Marcellino Monda and Giovani Messina. PMC US National Library of Medicine National Institutes of Health, published online Mar 5, 2017.
The Role of Microbiome in Insomnia, Circadian Disturbance and Depression- Yuanyuan Li, Yanli Hao, Fang Fan and Bon Zhan. PMC US National Library of Medicine National Institutes of Health, published online Dec 5th 2018
