How does the digestive system affect your function?

If you happen to feel that a day of “heavy” food makes your head foggy, or that a period of stress manifests itself in a sensitive stomach – you are not imagining it. In recent years, more and more scientific studies show that the digestive system and intestines are not just a digestive tract, but an active communication center synchronized with the brain. This connection is called the Gut-Brain Axis: a two-way network that connects the nervous system, the immune system, hormones and molecules produced by gut bacteria.

How does it actually work?

The intestinal bacteria break down dietary fiber and produce various substances that can affect inflammation, the normality of the digestive system and signals that also reach the brain. When there is an imbalance in the microbiome or ongoing inflammatory processes, this may manifest, in some people, in fatigue, a drop in mood or difficulty concentrating.

5 foods that will help the brain – and our functioning

Fermented foods

Fermented foods (that is, foods that have been “fermented” or “fermented”) such as yogurt or pickled vegetables, contain friendly bacteria that may contribute to the balance of the digestive system. Studies indicate a link between regular consumption of these foods and better regulation of stress reactions and a possible effect on mood, although the effect varies from person to person.

Legumes and whole grains

Salmon, sardines, tuna and mackerel contain omega-3 fatty acids. These have been studied in the context of brain function and mood. Omega 3 is an important component in the structure of brain cells, and some studies have found a connection between its regular consumption and supporting cognitive processes and reducing inflammatory processes in the body.

Mediterranean diet and olive oil

It is not about one food but a dietary pattern: lots of vegetables, fruits, legumes, whole grains, fish and olive oil; And on the other hand – less ultra-processed food. Studies and controlled trials have found a relationship between adherence to a Mediterranean diet and improvement in general health indicators as well as symptoms of depression and low mood.

Dark chocolate (in moderation) and berries

High-quality cocoa and berries contain polyphenols, plant substances that are studied in the context of blood flow to the brain and cognitive function. Controlled studies show that moderate consumption of cocoa rich in flavanols may have a positive effect on performance in short-term thinking tasks.

And a final tip: Choose one small change for the coming week: try to replace white bread with whole grain, add yogurt to the daily menu or decide to incorporate fish two or three times a week. Often, the small and consistent changes are the ones that allow for a larger long-term change.