We’ve known for years that our diet can affect our brain health in many ways – both physically, emotionally and mentally. So it should come as no surprise to learn that your gut itself – the internal system that processes food – can also affect your brain health.
“Science is learning more and more how the gut and the brain communicate with each other and affect their functioning,” says Chrissy Ross, Executive Director of Bridges® by EPOCH at Mashpee. “For example, just thinking about eating can cause your stomach to produce digestive juices. Alternately, if your gut is inflamed or in distress, this affects the brain and can cause anxiety, depression or stress. As we discover more about the brain-gut connection, it becomes clear that a healthy gut can help us have healthy brains – and a sick gut can cause a variety of brain issues, potentially including dementia.”
How does the gut communicate with the brain?
Your gut (which is defined as any of your internal organs that deal with the processing of food, such as your stomach, small intestine and colon) uses various chemicals like neurotransmitters and hormones to send messages to your brain. These messages can be affected by the different living organisms that dwell in your gut – the various fungi, viruses and bacteria – whether they’re beneficial, harmful or harmless.
There has been research done that links mental health issues and gastrointestinal issues like acid reflux, bloating, indigestion, heartburn, constipation, pain or diarrhea. These studies have shown that gut inflammation and changes in gut microbes can directly affect the brain and cause symptoms that resemble autism, Parkinson’s disease, depression and anxiety.
Now, researchers are identifying the potential link between gut bacteria and dementia. Recently, scientists from Japan led a study that identified key differences between the gut bacteria of healthy seniors and those with dementia. Continuing research will be done to investigate whether gut bacteria might help diagnose and even treat dementia in the future.
Maintaining a Healthy Gut
Keeping your gut happy and healthy is a big step in maintaining good health for your body and brain. Fortunately, there are certain things you can be found specifically to ensure that your gut is as happy and healthy as possible.”
Eat a balanced, healthy diet.
You’ve probably heard this before: eating a balanced diet full of fruits, vegetables, whole grains, lean proteins and healthy fats is one of the best things you can do for your health. This will make sure all your systems – including your gut and your brain – are being given the best fuel possible.
Keep your blood sugar in check.
Speaking of food, diets that keep your blood sugar steady and balanced will also keep your gut bacteria steady and balanced. As you’re eating a heart- and brain-healthy diet, be sure you’re avoiding food sources that will cause spikes in your blood sugar. Avoid extra carbohydrates, sugars and alcohol. If you’re a diabetic, visit your doctor regularly to be sure you’re maintaining your condition with the fewest spikes possible.
Help your good bacteria grow.
Prebiotic foods will feed the good bacteria, viruses and fungi that live in your gut and help them to grow. These types of foods are high in fiber and usually eaten raw. Fill your plate with bananas, asparagus, onions, garlic or jicama. Other sources of prebiotics are mangos, apples, berries and tomatoes.
Eat more bacteria.
Probiotics, which you’ve probably heard touted in yogurt ads, are foods that contain live bacteria. Foods that naturally contain probiotics are yogurt (look for labels that say active or live cultures), miso soup, unpasteurized kimchi and sauerkraut, kombucha, kefir, tempeh and apple cider vinegar. If none of those foods appeal to you, you can take probiotic supplements, but it’s important to choose the right ones. Look for labels that have live bacteria and list their names on the label – such as Bifidobacterium and Lactobacillus.
Don’t take antibiotics unless it’s necessary.
Antibiotics will kill off a bad infection, but it will also kill all the good bacteria living in your gut. If you absolutely need to take antibiotics, be sure you’re eating healthy foods as well as probiotics to give your gut the jump start it needs once the antibiotics are out of your system.
Drink filtered water.
We’re all told to drink plenty of water throughout the day, but the water that comes from our tap is full of chemicals like chlorine that don’t always play nicely with our gut. The easiest way to ensure you’re getting clean, filtered water is with a household water filter. These are readily available in many forms, from filtration pitchers to faucet attachments to even whole-house filters. Do your research and get the one that’s right for you and your budget. Be sure to change the filter on the recommended basis to ensure optimal function.
See your doctor if you’re experiencing gut issues.
If you have chronic gut issues like constipation, ulcers, acid reflux or others, or if you’re suddenly experiencing gut issues, contact your primary care doctor for a checkup. Depending on your symptoms, he or she may refer you to a gastroenterologist.
“As scientists and researchers continue to learn more and more about the brain-gut connection, Bridges by EPOCH at Mashpee will do our part to ensure a healthy lifestyle for our residents,” says Chrissy. “We have our fingers on the pulse of the latest senior living research and do our part to ensure a healthy, optimal home so that seniors can live their best life, every day.”
Peace of Mind for Cape Cod Seniors and Their Families
Bridges® by EPOCH at Mashpee provides assisted living memory care that is comfortable, positive, safe and engaging. Exclusively dedicated to caring for those with Alzheimer’s disease and other forms of dementia or memory impairment, we’ve created a wellness-focused lifestyle that promotes dignity and individual preferences. Our memory care professionals receive specialized and ongoing training designed to help residents maximize their independence in a secure, calm environment – making a truly positive impact on the lives of our residents each and every day.
Age in Place
While many memory care assisted living communities are unable to care for those whose memory loss has progressed, Bridges® by EPOCH at Mashpee can continue to provide a home and care no matter the stage. Our age in place philosophy helps residents avoid the stress often associated with moving to another community and offers peace of mind to their families. Perhaps the best benefit, your loved one remains in the care of those they’ve grown to know and trust.
Supportive, Engaging Services
At Bridges® by EPOCH at Mashpee, we offer a program of care and services that celebrates life and supports individual strengths. Our compassionate and engaging approach adapts to the unique challenges and individuality of each resident. No matter what stage of memory loss a resident may be experiencing, families can be sure their loved one will receive a full array of services and a high level of personalized attention.
Contact us today to learn more.