THE GUT-BRAIN AXIS

Emotions adjust both your mental and bodily states. We are constantly being prepared to react to dangers and opportunities. There are many types of research that support a correlation between the gut and brain. The Journal of Australian Traditional-Medicine Society (2019) states,‘the intestinal microbiota influences that brain mainly through the vagus nerve by the neural and humeral means of the gut-brain axis.^*

Physical symptoms that your gut-brain axis may be compromised are: abdominal cramps, loose stools, headaches and fatigue. Your gut bacteria which weighs 1-2 kgs make up your microbiome and it helps to digest food, regulate your immune system and your moods. By supporting a healthy gut, you can reduce your levels of depression and anxiety. You can do this by incorporating probiotic rich foods into your diet such as kimchi, yogurt, kefir, roots vegetables and apple cider vinegar.

A MOOD BOOSTING DIET

Serotonin is a ‘happy hormone.’ It’s responsible for elevating your mood and 90-95% of it is produced in your gut. A diet mainly consisting of sugar, high fat and fried foods can negatively affect your moods. Eating every 2-3 hours can reduce your cravings for such foods and help you maintain healthy insulin levels. Studies reveal that a mediterranean style diet is rich in anti-oxidants and it promotes good health by lowering coronary and chronic diseases because it is low on saturated fat:

• Abundant in plant based foods: fruits, vegetables, nuts, berries, beans, grains, cereals, potatoes and breads.
• Dairy, eggs and fats – cheeses, yogurts and olive oils are eaten in moderation.
• Fish and poultry consumed in low to moderate amounts.
• Red meals, wine and alcohol – eaten in low amounts and wine is usually consumed with meals.

KEEP CALM AND MOVE ON

A healthy amount of movement in the form of: exercise, walking and stretching keeps your body in a calm and relaxed state because it releases endorphins which is another happy hormone and it aids with relaxing your muscles and relieving your body of tension. All forms of exercise reveal positive impacts to both your body and mind; specifically exercise in the form of strength training, cycling, running, swimming and other aerobic activities. Exercising three to five times a week for forty-five minutes is ideal for optimal body-mind health as it promotes a healthy heart and strong muscles.

SLEEP TO RESET YOUR BODY AND MIND

Ghrelin and leptin are hormones that influence hunger and appetite. Ghrelin is produced and secreted by the stomach – it is the hunger hormone. Leptin is produced in adipose tissues (fat cells). Leptin tells the brain when you are full and have enough fat for energy. Both these hormones get secreted into the circulatory system into the brain and send signals to the hypothalamus (a small almond size part of the brain that controls when and how much you eat.

Studies point out that a reduction in sleep leads to abnormalities in the processing of blood sugar because your body’s hormones do not get enough rest to reset itself which leads to increase in hunger and appetite. A lack of sleep is also associated with a high calorie diet. Both ghrelin and leptin help with metabolism and maintain homeostasis within your body.

THE  LYMPHATIC SYSTEM AND THE BENEFITS OF MASSAGE

The lymphatic system has two main functions: to drain lymph fluid formed in the tissues and to produce lymphocytes which help the body fight off illness. It is comprised up of a network of vessels throughout the body that works to remove waste such as: fats, proteins, sugars, hormones and toxins from every cell. If lymph vessels become stagnant it can lead to fatigue, inflammation, bloating, water retention, weight gain and illness. Rhythmical compression from massages creates natural movement for lymph to flow removing wastes from body tissue.

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