WE’VE all relied on our gut feeling at some point, that instinctive nudge towards a decision. But could there be more to this than just intuition? The burgeoning field of gut-brain research suggests a powerful link between our digestive system and our mental health, so I thought I would tell you more about it this week.

Your gut isn’t just a digestive powerhouse; it’s often referred to as your ‘second brain’. Packed with millions of neurons, it communicates constantly with your main brain, influencing everything from mood to stress levels.

Central to this fascinating relationship is your microbiome - the trillions of bacteria residing in your gut. These microscopic organisms play a vital role in producing neurotransmitters, the chemical messengers that regulate mood, sleep, and appetite. Something I talk about often is Serotonin, frequently dubbed the ‘happiness hormone’, it is predominantly produced in the gut. An imbalance in gut bacteria can disrupt this delicate system, potentially contributing to mood disorders.

Inflammation is another piece of the puzzle. When your gut is out of sorts, it can trigger inflammation throughout your body, including your brain. This inflammatory response has been linked to a range of mental health issues, from anxiety and depression to more serious neurological conditions.

So, how can you nurture a healthier gut and potentially boost your mood?

* Eat a diverse diet: A diet rich in fibre, from fruits, vegetables, and whole grains, provides the fuel your gut bacteria need to thrive.

* Fermented foods: These are packed with beneficial bacteria. Think yoghurt, kefir, sauerkraut, and kimchi.

* Limit processed foods: These can disrupt the delicate balance of your gut microbiome.

* Stay hydrated: Water is essential for overall health, including gut function.

* Consider probiotics: These supplements contain live bacteria that can benefit your gut. However, it’s always best to consult with a healthcare professional before starting any new supplement.

Did you know that your gut health can also impact your sleep quality? It’s true! The gut-brain axis extends to your sleep patterns as well.

Many of the same neurotransmitters that regulate mood also influence sleep. Serotonin, for example, is involved in both mood regulation and sleep initiation. As I’ve already explained, a healthy gut supports optimal serotonin production, which can contribute to better sleep.

Additionally, gut bacteria play a role in producing melatonin, the hormone that regulates your sleep-wake cycle. An imbalance in gut bacteria can disrupt melatonin production, leading to sleep disturbances like insomnia. As we get older our melatonin levels may naturally fall, so this may be of interest to my more mature readers.

Chronic sleep deprivation can further exacerbate gut issues. When you’re not getting enough sleep, your body produces higher levels of stress hormones, which can negatively impact your gut health; so, it becomes a vicious cycle.

So, how can you improve your sleep through better gut health? In addition to the tips above, you might like to consider the following:

* Establish a consistent sleep routine: Going to bed and waking up at the same time each day helps regulate your body’s internal clock.

* Create a relaxing bedtime routine: Activities like reading or taking a warm bath can signal to your body that it’s time to wind down.

* Limit screen time before bed: The blue light emitted by electronic devices can interfere with sleep.

* Create a sleep-conducive environment: Ensure your bedroom is dark, quiet, and cool.

It’s important to remember that while the gut-brain connection is a fascinating area of research, more studies are needed to fully understand the complexities of this relationship. However, the evidence suggests that taking care of your gut is a valuable step towards improving your overall mental health. As I frequently say, looking after your physical health helps with your mental health, our minds and bodies are intrinsically linked.

So, next time you’re feeling a bit under the weather, physically and mentally, it might be worth paying attention to what’s going on in your gut. By making simple changes to your diet and lifestyle, you could be taking a significant step towards a happier, healthier you.

I’m hoping to include details of a few local support groups and organisations within the Bradford area over coming weeks. So, if you run any type of support group or organise activities to help people with their well-being, in and around the area, please drop me an email to the address below.

Please note: If you feel you’re in a mental health crisis or emergency and may be in danger of causing harm to yourself or others then please contact your GP, go to A&E, call the Samaritans on 116 123 or text SHOUT to 85258

Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England wellbeing@martinfurber.com