School’s back in session, so we did a little studying ourselves. Whether you’re in college, grad school, or just affected by a student’s schedule (hi moms and dads), improving certain aspects of your life can better equip you for this unpredictable new school season. This school year, focusing on our immunity has become just as important as improving our cognition. We often tend to think of our brain and immune system as completely separate entities, but they share a fascinating link that we'll dive into. Research also continues to demonstrate that a healthy body weight and proper diet and nutrition are some of the most powerful tools we have to protect our body from pathogens. In this blog, we'll also discuss ways to use nutrition to mentally and physically prepare both you and your children for the school year ahead.
The colon contains a diverse set of bacteria, meaning both good and bad strains live there. In a healthy functioning body, the good bacteria flourishes and rewards us by enhancing our health and reducing inflammation throughout our body. When things run amuck, unhealthy microbes thrive, causing damage and inflammation to our body—commonly referred to as "dysbiosis." Therefore, maintaining a healthy gut is key in keeping our body happy.
Proper nutrition= happy gut= healthy brain
Just like humans, bacteria needs proper nutrition to flourish and thrive. Your food choices influence your gut bacteria because everything we eat becomes food for them. Fortunately, several foods can stimulate our gut’s health. Fiber, often called a prebiotic (a term for dietary compounds that feed probiotics in the gut), passes undigested through our gastrointestinal tract, serving as food for the good bacteria. With ample dietary fiber, the bacteria can nourish, thrive, and hinder the growth of unhealthy bacteria. Whole grains like oatmeal and quinoa, legumes, and many fruits and vegetables are rich sources of fiber making them excellent fuel for the gut microbiome.
Phytonutrients, the compounds that give fruits and vegetables their unique colors, also play a role in promoting gut health. Phytonutrients reduce inflammation in the gut and promote diversity among the good bacteria.[5] Furthermore, fermented foods naturally contain probiotics which help replenish the good bacteria in our intestines. Sources of these probiotics include kefir, yogurt, kimchi, and sauerkraut.[6] A diet rich in fiber, phytonutrients, and probiotics promote a healthy microbiome and thus, a happy brain.
Certain foods can even enhance focus and memory
While certain foods promote a healthy environment for our brain, others may directly bolster our focus and memory. Dark chocolate contains many natural stimulants, like caffeine, which enhance focus and concentration.[8] Munch on a piece of chocolate before test time for razor-sharp focus. Blueberries, a true superfood, directly improve memory. A recent study showed that the intake of blueberries increased brain blood flow, brain activation, and memory in older adults.9 Incorporate blueberries into your diet and studying for your next exam could be a whole lot easier.
References:
(1) Cryan JF, Dinan TG. Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience. 2012;13(10):701-712. doi:10.1038/nrn3346.
(2) Bull MJ, Plummer NT. Part 1: The Human Gut Microbiome in Health and Disease. Integrative Medicine: A Clinician’s Journal. 2014;13(6):17-22.
(3) Galland, L. The Gut Microbiome and the Brain. Journal of Medicinal Food. 2014;17(12):1261-1272. doi:10.1089/jmf.2014.7000.
(4) https://www.medicalnewstoday.com/articles/292693.php
(5) Duda-Chodak A, Tarko T, Satora P, Sroka P. Interaction of dietary compounds, especially polyphenols, with the intestinal microbiota: a review. European Journal of Nutrition. 2015;54(3):325-341.
(6) Rai A, Jeyaram K. Health Benefits of Functional Proteins in Fermented Foods. Health Benefits of Fermented Foods and Beverages. 2015:455-474.
(7) https://www.health.harvard.edu/blog/lycopene-rich-tomatoes-linked-to-lower-stroke-risk-201210105400
(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820066/
(9) https://www.sciencedaily.com/releases/2017/03/170307100356.htm
(10) https://www.ncbi.nlm.nih.gov/pubmed/17825405
(11) http://www.europarl.europa.eu/sides/getDoc.do?type=IM-PRESS&reference=20080707IPR33563&language=EN