Healthy gut, healthy mind
Research has shown that the gut-brain axis plays a vital role in our mental health. Find out from UFIT’s Fiona Chia on how we can take better care of our gut health
Text: UFIT, Hui Yi Phua
credit: Kindel Media
In this day and age, we are equipped with plenty of information and tips on how to take better care of our mental health. But did you know that a part of it entails having a healthy gut?
Yes, you read that right – microbes in our gut can influence our mental health. As bizarre as it sounds, recent research has shown strong evidence that this connection between the gut and the brain, also known as the gut-brain axis, affects our digestion, mood, and the way we think.
To better understand this topic, we consulted Fiona Chia, UFIT’s nutritionist, on the science behind the gut-brain axis, as well as to provide tips on how we can work towards good gut health.
credit: UFIT
How is our gut and brain connected, and what does that mean for our mental health?
Many studies have found that there is indeed a connection between the gut and the brain. The two organs are connected by the vagus nerve, which is a major component of the autonomic nervous system which enables us to breathe, carry out digestion, and swallow automatically. This gut-brain axis explains why we sometimes experience digestive problems when we’re stressed or unhappy, and vice versa.
In order for us to support our gut health (which affects our mental health), we require our gut microbiome to be diverse and balanced. Without a well-balanced gut microbiome, it can result in gut inflammation, which may send signals to the central nervous system (CNS) and trigger mood changes. Gut inflammation has also been linked as potential causes of mental illnesses like depression and anxiety.
So why is nutrition an important aspect of gut and mental health?
credit: UFIT
The food choices we make every day contributes to our gut health because what we eat, determines the composition of microbes in our gut. These gut microbes release chemical messengers that can alter the signalling of the vagus nerve, which as a consequence, affects the brain’s activity.
To achieve a diverse, well-balanced gut microbiome which helps in reducing risks of developing mental illnesses, aim to have a healthy and nutritious diet.
UFIT’s Fiona Chia shares the top 5 ways to improve our mental health through nutrition
1. Get sufficient water intake (3-4L per day)
2. Eat wholesome foods that are balanced of carbohydrates, protein, vegetables and fruits.
3. Include good sources of probiotics, which can be found in supplements and fermented foods like yoghurt, kefir, tempeh and miso, in your meals.
4. Take prebiotic foods, such as garlic, onions, berries and mushrooms, that are substantial to promote biodiversity of your microbiome.
5. Avoid processed foods that are high in refined sugar and unhealthy fat.
The importance of seeing a nutritionist, versus going along with any old diet?
It is important to speak to professionals who can help you understand your current diet and health status. A nutritionist can also design a dietary plan that best suits your unique health goals and needs.
Fad diets that are generic may undermine your nutritional requirements, which can cause nutrient deficiencies that lead to poor performance and hinder you from reaching your desired health goals.
UFIT Nutrition Programs are unique as they cover a variety of aspects such as weight management, clinical nutrition and athletic performance to ensure your overall well-being. These programs are personalised to cater to your specific needs and lifestyle, which is best for lifelong maintenance of your health and wellbeing.
Typically, we can see results within a month. Having said that, it is important to note that close monitoring and regular sessions are required to produce the best results.
The difference - The UFIT App
The UFIT Health and Fitness app complements the UFIT Nutrition Programs. It allows UFIT’s Nutritionists to review food choices with greater detail, enabling further understanding of behaviours and preferences. With this information, UFIT’s Nutritionists can better tailor a program that suits each individual and ensure better results in the long-term.
Fiona Chia is a Nutritionist at UFIT who believes in the value of building long-term relationships with her clients by equipping and supporting them in their nutritional journey so that they will eventually meet their health goals. To ensure success for her clients, she tailors her approach for each of them according to their unique backgrounds, body types and varying areas of concerns and needs.
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