The Powerful Gut-Brain Axis: Key to Health & Wellness

May 20, 2024

Die zentrale Rolle der Darm-Hirn-Achse für deine Gesundheit

May 20, 2024

In recent years, word has spread that we are not alone in our bodies. From science shows to bestsellers - the topic of the gut microbiome is a real trending topic when it comes to wellness and well-being. But is there any truth to it? Can the bacterial colonies that populate our digestive tract really determine how we feel? In fact, there is much evidence to suggest that the gut-brain axis plays a central role in our health.

The relationship between the approximately 100 trillion bacteria in the gut and the functions of the brain is as complicated as it is fascinating. There is now a great deal of research and studies on the subtle interaction between the gut microbiota and the brain. Although science has already made numerous exciting discoveries, there are still many unexplained aspects because gut-brain research is still relatively new. Traditionally, medical research is very specialized, i.e. it looks at individual, isolated areas. This makes it all the more important that there are now researchers who take an integrated, holistic approach. In this article, we mainly refer to the contributions of Dr. Andrew Huberman, Dr. Justin Sonnenburg, Dr. Robert Lustig, Dr. Sarkis Mazmanian and Dr. Mauro Costa Matioli. They have all contributed a lot to research into the gut-brain axis through their interdisciplinary work, and we can only recommend their publications to you.

What is the gut-brain axis and what does it have to do with my health?

The gut-brain axis is an essential communication network in your body that works in both directions. It connects the gastrointestinal system and the central nervous system. The complex interplay of these key systems influences physical, mental and neurological health in various ways. For example, a healthy gut promotes the production and regulation of neurotransmitters such as serotonin and dopamine - they are essential for brain function. In addition, a balanced gut microbiome supports the immune system and reduces inflammation. In this way, it can keep chronic diseases at bay or even prevent them altogether.

Which areas does the gut-brain axis influence?

Mental health

You may already be familiar with the neurotransmitter serotonin - it is regularly discussed in connection with depression and other mental illnesses. And now comes a little surprise: the gut produces the majority of our serotonin, not the brain. In this way, a healthy gut microbiome contributes to a well-regulated neurotransmitter balance. And that can promote mental well-being and make it easier for you to deal with stress. Some people can even avoid medications such as antidepressants through lifestyle changes (but you should definitely discuss such measures with your specialist beforehand).

Neurological health

Serotonin and dopamine not only affect mood, but also brain functions such as learning and memory. And because a healthy gut is essential for the production of these neurotransmitters, a disturbed gut flora can contribute to neurological and psychiatric diseases. These include depression and anxiety disorders, for example, but also Parkinson's and Alzheimer's. If you look after your gut microbiome, you are also looking after your brain health.

immune system

70% of the immune system is located in your gut. A healthy gut with a balanced microbiome is therefore a better ally in the fight against "hostile" influences such as pathogens than a weakened digestive system. In addition, by communicating via the gut-brain axis, the brain can react to immunological changes in the gut and initiate a correspondingly strong immune response.

Can my intestinal flora influence the effect of medication?

Maybe you know this: Your friend swears by aspirin for headaches, your colleague by paracetamol, and neither of them helps you? Dr. Mazmanian's research indicates that the composition of the microbiome plays a key role when it comes to the effectiveness of medication. He found that some prescription drugs only have a limited effect, which is influenced by each person's personal "bacterial mix." According to Dr. Mazmanian, up to 50% of patients do not show the desired reaction to a medication because their microbiome interferes with its processing and absorption. It would therefore make a lot of sense if the role of the intestinal flora were also taken into account when developing future drugs.

How do I help my microbiome?

If you eat well, you will help your intestines a lot. We recommend foods rich in fiber, because fiber feeds the good bacteria as so-called prebiotics. One prebiotic that you can take specifically is inulin from chicory root: it supports the growth of health-promoting bacteria. You should also eat enough probiotic products: yogurt and fermented foods such as sauerkraut or kombucha bring useful bacteria with them and increase the bacterial diversity in the intestines.

In addition, the intestines are sensitive to chronic stress – so it calms them down if you integrate relaxation techniques such as meditation or breathing exercises into your daily routine.

And what harms my microbiome?

The biggest culprits for your gut are alcohol and sugar. A piece of chocolate or a glass of wine now and then certainly won't do you any harm (and let's be honest, such small pleasures also contribute to your well-being), but you should avoid larger quantities and daily consumption. The reason: alcohol and sugar promote the growth of harmful bacteria and yeast, and these disrupt the balance of the microbiome. The chemical balance and neurochemical activity in the brain are also sensitive to excessive sugar and alcohol consumption.

Another factor is antibiotics: sometimes they are indispensable, even life-saving. Nevertheless, this group of drugs should be used with caution and not unnecessarily, because antibiotics not only destroy the pathogenic bacteria, but also the beneficial ones. You can support your intestines in their regeneration by placing particular emphasis on a varied and high-fiber diet during and after taking antibiotics.