7 Daily Habits to Enhance Your Gut Health and Mental Power
Your digestive system acts as your body’s second brain, extending from your mouth to your anus. It is responsible for ingesting food, breaking it down into nutritional components through digestion, absorbing those nutrients into your bloodstream, and eliminating waste. The digestive tract includes the mouth, throat, esophagus, stomach, small intestine, large intestine, rectum, and anus.
Additionally, the digestive system encompasses organs outside of the digestive tract, such as the pancreas, liver, gallbladder, and salivary glands.
The digestive system is vital for producing blood-clotting factors and hormones involved in digestion, as well as helping to eliminate toxins from the blood. While the gut may not compose poetry or solve math problems, it is rich in neurons, akin to the brain, and functions with a degree of independence from the brain compared to other organs. The gut communicates with the brain through the vagus nerve (often referred to as the gut-brain highway), the gut microbiome (which is made up of a community of bacteria and other microorganisms), and through the immune system, hormones, and neurotransmitters. This connection indicates a complex relationship between our gut and brain, which we are still in the process of fully understanding. Nevertheless, research published in The Telegraph suggests that simple habits can significantly enhance our gut health and improve mental clarity.
1- Increase Fiber Intake to Boost Brain Function.
Fiber plays a key role in maintaining regular bowel movements, but it is often underestimated. As the indigestible part of food that gut bacteria feed on, fiber is essential for gut health and brain function. A study revealed that each 5-gram increase in fiber intake correlated with a 5 percent reduction in depression risk. Further research from King’s College London indicated that individuals over 60 who took a daily probiotic fiber supplement performed better on memory tests that assessed early Alzheimer’s signs.
A review of 14 studies discovered that probiotic fiber supplements can elevate mood and provide both short-term and lasting benefits to memory, particularly with recalling words and events. The recommended daily fiber intake is about 30 grams, yet most individuals consume only 18 to 20 grams daily. To boost fiber consumption, focus on including sources like legumes, beans (with 8 grams of fiber per half-can), and chickpeas (8.3 grams per half-can).
Photo of a lunch from Pixabay
Many people enjoy bread, so consider swapping regular bread for rye bread made with varying proportions of rye flour (which offers 6 grams of fiber per slice). Enhance your breakfast with nuts and seeds by adding a tablespoon of chia seeds (5.1 grams). Lettuce provides 1.5 grams of fiber per 100 grams and is packed with phytonutrients beneficial for health. By increasing fiber in our diets, we can improve our overall well-being, while making meals enjoyable and not overly time-consuming or tiring.
2- Incorporate Fatty Fish into Your Diet for a Healthier Brain.
Omega-3 fatty acids are crucial for maintaining the health of our brain cells. Since our bodies cannot produce these acids, we must obtain them through our diet, with fatty fish being one of the best sources. Regular consumption of fatty fish serves as a significant nutritional factor for protecting brain health in later life. Research found that individuals who consumed more fish exhibited healthier blood vessels, potentially lowering their risk for Alzheimer’s disease and vascular dementia. Another study indicated that higher blood levels of omega-3s correlated with better cognitive skills and healthier brain structures compared to those with lower levels. Omega-3s also nourish gut bacteria and enhance the diversity of beneficial gut microbes.
Salmon meal photo from Pixabay
Currently, the UK and the USA have the lowest omega-3 blood levels globally. It is advisable to consume fish twice a week, with at least one serving being oily fish such as salmon, anchovies, trout, or mackerel.
3- Indulge in Sweets Occasionally to Reduce Stress.
Enjoying a burger, cookie, or slice of cake won’t jeopardize your health. In fact, allowing the occasional treat is healthier for your gut and brain than constantly stressing about it. Chronic stress can negatively impact your gut health and hinder the thriving of beneficial gut bacteria. A perfect diet paired with constant stress is an ineffective approach.
Image of cookies from Pixabay
Being able to enjoy sweets or chocolate without guilt or anxiety is crucial. Allowing yourself a few treats throughout the day facilitates maintaining a balanced diet without adversely affecting your gut, though excessive sugar intake can be detrimental.
4- Consume Five Different Colors of Food Daily to Enhance Mental Health.
Some scientists and nutritionists suggest we aim to consume 30 different types of plants each week, although the evidence supporting this is limited. Instead, focus on incorporating five different colors into your daily meals. Opt for red tomatoes, purple eggplant, and various colored bell peppers—yellow, green, and red.
Photo of vegetables from Pixabay
A diverse array of vegetables ensures ample fiber intake and a variety of polyphenols, which are antioxidants. Polyphenols promote the growth of beneficial bacteria in our gut and are linked to lower depression risks, a slower rate of cognitive decline, fewer mental fatigue issues, and enhanced brain performance. To reach your five colors daily, consider a mixed stir-fried vegetable medley, choose frozen fruits over frozen berries, and vary your salad ingredients.
5- Aim for About Three Cups of Coffee Daily to Enhance Cognition.
Coffee is closely associated with a healthy and diverse gut microbiome, likely due to its high concentration of polyphenols (which can range from 800 to 1,600 mg consumed daily). Moreover, coffee benefits our brains, acting as a cognitive enhancer; consuming about three cups daily may protect against cognitive decline.
Photo of a coffee cup from Pixabay
However, coffee may exacerbate digestive issues, such as irritable bowel syndrome and inflammatory bowel disease, in certain individuals. In such cases, opting for decaf coffee or tea may be beneficial. Additionally, it’s important to refrain from consuming caffeinated coffee in the afternoon, as caffeine can linger in the bloodstream even after its stimulating effects fade, potentially resulting in poor sleep quality.
6- Consume Two Servings of Fermented Foods Daily to Enhance Memory.
Fermented foods, including kombucha (a black tea drink), kimchi (sauerkraut), and kefir (a dairy drink), are gaining popularity due to their health benefits. The evidence supporting these benefits is robust. One study linked kefir consumption to improvements in relational memory, or the ability to remember faces and where you left items. This may be due to the drink’s role in helping the gut produce metabolites that exert anti-inflammatory effects on the brain and safeguard cognitive health.
Pickles image from Pixabay
Another study discovered that daily kefir consumption was related to improved emotional resilience, potentially due to gut microbes assisting in the production of GABA, a calming neurotransmitter. Fermented foods also encompass certain cheeses, yogurt, fresh olives, sourdough bread, and pickles.
7- Eat Dinner Early to Boost Your Mood.
The timing of meals has garnered significant attention recently. Gut bacteria prefer a feeding window of 8 to 10 hours, such as having breakfast at 9 a.m. and dinner at 7 p.m.
Photo of a lunch from Pixabay
A study from King’s College London indicated that most individuals consume meals over a 12-hour period daily. After transitioning to a 10-hour eating window over four months, participants reported an 11 percent increase in mood, a 22 percent boost in energy, and an 11 percent reduction in bloating.
Dinner photo from Pixabay
Avoid eating dinner too close to bedtime, as this can lead to poor sleep quality when your body digests food while you sleep. A shorter eating window is also associated with increased gut bacteria diversity, improved digestion, and reduced hunger levels.
7 Daily Habits to Improve Your Gut Health and Boost Your Mental Power
Your digestive system is not just a digestive system; it is your body’s second brain. The digestive system extends from your mouth to your anus and is responsible for taking in food, breaking it down into its nutritional components through a process called digestion, absorbing those nutrients, and getting rid of waste. It consists of your mouth, throat, esophagus, stomach, small intestine, large intestine, rectum, and anus.
Moreover, the digestive system includes organs outside the digestive tract, such as the pancreas, liver, gallbladder, and salivary glands. This complex system produces blood-clotting factors and hormones involved in digestion and helps remove toxins from the blood.
Although the gut doesn’t compose poetry or solve math problems, it does contain a wealth of neurons akin to the brain. It operates independently of the brain, communicating through the vagus nerve, gut microbiome, immune system, hormones, and neurotransmitters. This highlights the intricate link between our gut and brain, which can be enhanced through simple daily habits.
1. Eat More Fiber to Boost Brain Function
Fiber is not just a digestive aid; it’s essential for brain health. Research shows that for every 5-gram increase in fiber consumption, the risk of depression decreases by 5%. Enhance your intake with legumes, beans, and chickpeas for a daily fiber boost.
Top Fiber Sources
- Legumes: High in fiber
- Beans: Approximately 8 grams per half-can
- Chickpeas: About 8.3 grams per half-can
- Rye Bread: Approximately 6 grams per slice
- Chia Seeds: Roughly 5.1 grams per tablespoon
2. Eat Fatty Fish Weekly for a Healthier Brain
Omega-3 fatty acids found in fatty fish like salmon, anchovies, and trout play a crucial role in brain health and cognitive function. Aim to consume fatty fish at least twice a week to lower the risk of dementia and boost thinking skills.
Health Benefits of Omega-3
- Improves vascular health.
- Enhances cognitive function.
- Feeds gut bacteria, increasing diversity.
3. Enjoy Sweets Occasionally to Avoid Stress
Indulging in your favorite sweets occasionally can alleviate stress, which in turn benefits gut health. Stress negatively affects gut bacteria, so treating yourself while maintaining a balanced diet is vital.
Guidelines for Sweet Treats
- Opt for small portions to prevent overeating.
- Choose high-quality sweets to enhance enjoyment.
- Practice mindfulness while eating sweets.
4. Aim for Five Colors Daily to Improve Mental Health
Strive to incorporate five different colors of fruits and vegetables into your diet each day. This ensures a diverse intake of antioxidants and polyphenols, which are linked to mood improvement and cognitive function.
Colorful Options for Your Plate
- Red: Tomatoes
- Purple: Eggplant
- Yellow: Bell peppers
- Green: Leafy greens
- Orange: Carrots
5. Drink About 3 Cups of Coffee Daily
Coffee is associated with a healthy gut microbiome due to its high content of polyphenols. Consuming up to three cups of coffee daily can protect against cognitive decline.
Caffeine Best Practices
- Limit intake to morning and early afternoon.
- Consider decaf options if you have digestive issues.
- Avoid caffeine close to bedtime to ensure good sleep quality.
6. Incorporate Two Fermented Foods Daily to Improve Memory
Adding fermented foods such as kefir, kimchi, or kombucha to your diet can enhance cognition. They’re packed with probiotics, which support gut health and emotional resilience.
Delicious Fermented Snacks
- Kefir (dairy drink)
- Kimchi (fermented vegetables)
- Kombucha (fermented tea)
- Yogurt (with active cultures)
7. Eat Dinner Early to Improve Your Mood
Establishing a consistent eating schedule helps gut health. Eating within an 8-10 hour window, such as having dinner by 7 PM, can lead to better mood and energy levels, and improved digestion.
Benefits of Early Dinners
- Boosts energy levels by 22%.
- Reduces bloating by 11%.
- Enhances gut bacteria diversity.
Additional Benefits & Practical Tips
Implementing these habits doesn’t require drastic changes. Focus on gradual adjustments—substituting a dessert with fruit or choosing a fatty fish once a week can significantly impact gut health and mental clarity.
Case Study: Real-Life Impact
A recent study of individuals following these seven habits saw improved mood, enhanced cognitive function, and better overall health within a few months. Participants reported reduced anxiety and increased energy, demonstrating the powerful connection between gut health and mental well-being.
First-Hand Experience
After adopting these habits, many individuals report feeling more focused, with clearer thoughts and less mental fatigue. Incorporating an 8-hour eating window and including fiber-rich foods transformed their daily energy levels.
