Written by: Roxane Shymkiw
Do you deal with brain fog, fatigue, painful periods, anxiety or mood changes? Then it’s time to look at the connection between your bowel, brain and hormones. These three systems work with the management of stress, mood and energy, but when one is out of balance, the other two often follow. Bowel health can affect the brain and ability to coordinate and manage hormone production and vice versa the brain can also affect bowel activity, including mobility and permeability. The bowel axis helps to maintain hormone balance, affecting everything from how they handle stress, sleep, eat it and feel emotionally.
Hormones and bowel-axis
The bowel-brain shaft is a two-way communication system between your central nervous system (brain and spinal cord) and intestinal nervous system in your gut. This connection affects the way the hormones are produced, circulated and used in the body. The hypothalamus and gland, in the brain, are the administration centers for hormone regulation, controlling everything, from thyroid function to reproductive hormones.
The role of the microbial intestine
The intestine plays a vital role in the regulation and balance of hormones. Beneficial bowel bacteria help to break up and eliminate excessive hormones from the body, an essential step in maintaining hormone balance. The gut germidal also affects sex hormone levels, plays a role in activating the thyroid hormone (which affects metabolism) and houses 70-80% of the immune system. In addition, the intestine helps to regulate basic metabolic hormones such as leptin, ghrelin and insulin – which controls the appetite, saturation and blood sugar through the bowel cells directly communicating with the brain. These hormones do not only affect digestion and energy balance. They also influence mood, memory and emotional regulation. The microbicide also affects how sensitive the body is to anxiety and how many cortisol is produced. Over time, elevated cortisol levels can weaken bowel lining, disrupt digestion and shift the balance of good to bad bacteria. This creates a vicious cycle of bowel inflammation, increasing the production of stress hormone and excessive pressure that further destroys the intestine. When the body is glued in a chronic way of “battle or flight” or inflammation of the bowel persists, the body will fight to maintain balanced hormone levels.
Here may look like the bowel-brain-hormone connection:
o Chronic stress begins to weaken the intestine, which disturbs the hormones
o Poor nutrition begins to swell the gut that causes anxiety and hormone imbalances
Hormonal fluctuations (as during the periphery) affect the digestion and chemistry of the brain
Tips to support bowel health, brain and hormones
Eat for brain and hormone health
o Focus on healthy fats.
Omega-3 fatty acids (found in wild salmon, flaxseed and nuts) support brain function and hormone production.
o Priority in protein -rich foods.
Protein provides the building blocks necessary for the production and regulation of hormones involved in the reproduction, metabolism and responding of stress. Protein consumption also supports blood sugar balance, a key factor in the mood and stability of hormones.
o Include complex carbohydrates.
Foods such as quinoa, sweet potatoes and oat deficit provide fuel for brain function and support the production of serotonin (“Happy Hormone”).
Feed your gut for better brain and hormonal health
Eat more fibers.
Soluble fibers feed the beneficial bacteria in your gut, and insoluble fibers support normal bowel movements, which is vital to removing excessive hormones. Think of legumes, oats, flaxseed, chia seeds and vegetables.
Include food with fermentation.
Probiotics, found in fermented foods such as yogurt, sauerkraut, kimchi and kombucha, add beneficial bacteria to your microbicide. Rotate the fermented foods for probiotic diversity.
Stay hydrated.
Limit refined sugars and processed foods.
Refined sugar, carbohydrates and artificial ingredients of fuel dysposis and bowel inflammation. Focusing on a wide variety of natural, nutritious, whole, whole foods will support bowel health and hormonal balance.
Support stress response
Prioritize stress management and restorative sleep.
Both the gut and the health of hormones suffer when there is a lack of sleep and anxiety levels are high. Deep breath, walks in nature or even a night routine can help restore balance.
Get daily movement, fresh air and sunshine.
Regular physical activity can positively affect bowel, brain and hormone health by affecting stress hormones and insulin sensitivity and increasing the diversity of beneficial gut bacteria.
Practical attention and careful consumption.
Your brain, intestine and hormones always communicate and nutrition and lifestyle are powerful ways to help them remain in sync. By making small, deliberate changes in your daily routine, you can support your body’s natural ability to stay in physical, mental and hormonal balance.
Do you want to get even healthier? If you are looking to enter fresh food and change the way you eat – in a way that will help you improve your health, appearance and performance and perhaps even balance your germicide then Let’s talk! Schedule an initial supplementary consultation with us today – or pass this offer to someone you are interested in! Visit the address www.noshoesnutrition.com and sign up for a FREE consultation. We work with people from all over the world individually or in groups, so don’t let anything keep you back!
