The Gut – Brain Connection

Today’s post is about the Gut – Brain connection.

Last week I read an article about studies in the UK and Australia, which found that eating fruit and vegetables makes people happy.

The U.K. study of 45,000 people concluded that eating fruit and vegetables several times a week, generated an increase in life satisfaction.

The Australian study consisted of more than 7000 people. It found a link between a diagnosis of depression and the minimal consumption of fruit and vegetables.

The reason behind these results is the gut microbiome.

I have previously written about different aspects of our gut microbiome in relation to our health. (Red wine and Gut health, Gut health and Strawberries, Smoothies)

Today I will write about the gut connection with the brain and how that can impact on our health. Scott is currently studying this particular subject at the moment, so I have lots of research material at my disposal.

About the microbiome

The human gut microbiome contains resident microorganisms including bacteria, viruses, fungi and protozoa. These have an important role in nutrient and mineral absorption. In synthesis of enzymes, vitamins and amino acids, and production of short-chain fatty acids. They assist with energy extraction from diet, with metabolism and help control local inflammation.

Several studies have shown that the intestinal microbiome are integral in modulating the risk of several chronic diseases.

At the same time, it is now understood that diet plays a significant role in shaping the microbiome. Experimental studies showing an acute change in diet can induce temporary changes within 24 hrs.

These recorded benefits have led to further study in the ability to modify the gut microbiota through diet.

The brain connection

Our brain, being the major part of our body’s central nervous system is always in communication with the gastrointestinal tract, or gut. There is mounting data that gut microbiota is the source of a number of substances which affect regions of the brain.

These regions are involved in the control of emotions, cognition and physical activity.

On the flip side, studies also suggest that overwhelming systemic stress and inflammation can also produce acute changes in the microbiome.

All of this research is telling us that the brain and the gut have a very interdependent relationship.

and then diet…

Studies as early as 1977 showed that diet could effect the composition of the gut microbiome. Since then, hundreds of different studies and experiments have been conducted in this field.

Several diets, including Western, gluten-free, omnivore, vegetarian, vegan and Mediterranean, have been studied for their ability to modulate the gut microbiota.

Across the spectrum of studies, the Mediterranean diet is highly regarded as a healthy balanced diet. Most notable is the high intake of fibre and low glycemic carbohydrates. There is also a relatively greater vegetable intake than animal protein. These are important factors in keeping the gut microbiota balanced, which is critical for a healthy immune system.

The close relationship between diet, the gut microbiome and health, shows how we may improve our overall health by modulating our diet.

Already the gut microbiome has been found to influence the response to cancer immunotherapy. Alterations of gut microbiota have also been associated with treating mood and depressive disorders.

So the takeaway from this research is – eat fruit and vegetables regularly to maintain good gut health and good mental health.

Till the next post,

Live clean n prosper

All about Magnesium

Todays post is all about Magnesium. I recently read a small article on foods rich in magnesium and how this mineral plays a part in controlling blood sugar. This was news to me, so I decided to do a bit of research into this essential macro mineral.

What is Magnesium?

Wikipedia states that Magnesium is an alkaline earth metal and the eighth most abundant element in the Earth’s crust. It’s also abundant in seawater due to its high solubility. Magnesium is also the 11th most abundant element by mass in the human body.

Why is it important?

Magnesium is necessary for more than 300 chemical reactions in the human body and is used by almost every cell. It’s needed for healthy bones, heart, muscles, and nerves and helps your body control energy, blood sugar, blood pressure, and many other processes.

An adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues. It is absorbed through the bowel and stored mainly in bone and soft tissue.

How our body uses it.

Calcium and magnesium work together in maintaining bone health and preventing osteoporosis. Magnesium is important for bone formation. It helps assimilate calcium into the bone and plays a role in activating vitamin D in the kidneys.

Magnesium plays an important role in carbohydrate and glucose metabolism. Several studies have associated a higher intake with a lower risk of diabetes. It is also necessary to maintain the health of muscles, including the heart, and for the transmission of electrical signals in the body.

Studies have also shown that magnesium can help with migraine headaches, PMS and anxiety. If you were basically healthy, you probably wouldn’t have symptoms from low magnesium unless it went on for a long time. Low levels have been linked to health issues like Crohn’s disease, celiac disease, or insulin resistance. 

Lifestyle choices can also lead to low levels, such as poor diet, gastrointestinal problems, or vitamin D deficiency. Some symptoms of magnesium deficiency include tingly fingers and toes, flu like symptoms, cramping muscles, irregular heart rate, mood changes and constipation.

Getting your daily dose

Magnesium is one of seven essential macro minerals that need to be consumed in relatively large amounts, at least 100 milligrams (mg) per day. The best way to ensure you are getting your daily dose is from food.

Latest research regarding magnesium absorption from gels and creams on the skin is inconclusive. The best sources of magnesium are pumpkin and sunflower seeds, spinach, Swiss chard and other leafy greens, black beans, quinoa and cashews.

Studies have revealed that when the foods are cooked for any length of time the mineral content is significantly less. All the more reason to eat fresh unprocessed vegetables, nuts and seeds as much as possible.

I hope that you found this information as interesting as I have, I wasn’t aware that magnesium played such a big role in our bodily functions.          Sources – (National Institutes of Health – Health Direct –  Medical News Today 

Till the next post,   

Live clean n Prosper.

Male Menopause, does it exist?

Today’s topic is Male Menopause, does it exist?

Recently I was having this discussion with some male colleagues. The general opinion was that men’s testosterone levels slowly decline as they age, but without ‘menopausal like’ symptoms.

After refreshing my knowledge, this is what I can report.

There have been several articles written about this subject. The medical community is debating whether or not men really do go through a well-defined menopause. However there does seem to be some consensus that some men suffer from ‘Andropause’.

Andropause?

This term is used to describe age-related changes in male hormone levels.

The same group of symptoms is also known as testosterone deficiency, androgen deficiency, and late-onset hypogonadism.

Andropause involves a drop in testosterone production in men who are age 50 or older. It’s often affiliated with hypogonadism. Both conditions involve lowered testosterone levels and similar symptoms.

Typically as men age, their testosterone levels will begin to drop. According to the Mayo Clinic, testosterone levels tend to decline an average of 1% per year after men turn 30. Some health conditions can cause earlier or more drastic declines in the testosterone levels.

Andropause can actually cause physical, sexual, and psychological problems.

As with female menopause, they typically worsen, as you get older.

The symptoms may include:

  • low energy
  • depression or sadness
  • decreased motivation
  • lowered self-confidence
  • difficulty concentrating
  • insomnia or difficulty sleeping
  • increased body fat
  • reduced muscle mass and feelings of physical weakness
  • gynecomastia, or development of breasts
  • decreased bone density
  • erectile dysfunction
  • reduced libido
  • infertility

Some men may also experience swollen or tender ‘breasts’, decreased testicle size, loss of body hair or hot flashes.

Ladies, does this all sound a bit familiar?

Sounds like ‘male menopause’ to me.

Low levels of testosterone associated with andropause have also been linked to osteoporosis. This is a condition where your bones become weak and brittle. These are rare symptoms. They typically affect men at the same age as women entering menopause.

Andropause or male menopause differs from female menopause in several ways.

For one thing, not all men experience it. For another, it doesn’t involve a complete shutdown of the reproductive organs. The testes, unlike the ovaries, do not run out of the substance it needs to make testosterone. It’s well known that a healthy man may be able to make sperm well into his 80s or later.

Well, whether you call it ‘Andropause’ or ‘Male Menopause’, I think it is fair to say that for both sexes, as we get older, our diminishing hormones can make our lives a little challenging.

Till the next post,

Live Clean n Prosper