By Laurie Lyon

Did you know you have a nervous system inside your intestines that’s so complex it’s sometimes referred to as a “second brain”? Or that your gut and brain constantly communicate with each other via your central nervous system? Or that the microbes in your digestive tract can powerfully influence your emotional and cognitive health? 

This gut-brain connection, also called the gut-brain axis (GBA), is a fascinating and crucial function of the body. In fact, the myriad types and combinations of bacteria that thrive within our intestinal tract have an enormous effect on many aspects of our health, including how our brain functions.

For instance, recent research has uncovered evidence of a link between mental health struggles, including mood disorders such as major depressive disorder—which has increased in prevalence by 60 percent just in the past decade—and changes in gut bacteria levels.

Some studies even suggest that poor intestinal flora may contribute to neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

Indeed, weak populations of beneficial bacteria, or an unbalanced mix of them, can contribute to a wide range of problems.

While research is still investigating the details of how this system works, we know enough to take simple steps. Even small lifestyle changes can improve intestinal health to help boost brain function and emotional well-being.

Here are a few ways you can start today to improve your gut health:

Drink plenty of water. Essential for overall health, adequate water intake also helps keep you regular and may increase beneficial bacteria while lowering harmful bacteria in your intestines. 

Eat more fiber. As a prebiotic, fiber feeds the hungry beneficial bacteria in your gut and can help to increase their diversity. Whole fruits, vegetables, grains, nuts, and seeds are great sources of fiber. Meanwhile, minimize processed foods and desserts, as they can harm gut bacteria.

Prioritize sleep. For best results, shoot for seven to nine hours a night. Not sleeping well can sabotage gut health. Use good sleep hygiene to improve your success.

Stay active. Regular exercise can energize gut microbes and help them multiply, which then can enhance overall health. Combining aerobic exercise with weight training is especially effective in boosting intestinal vitality.

If you’re healthy enough, consider a high-quality probiotic. This can help restore gut health when it’s been compromised by illness, poor diet, or antibiotics. However, probiotics aren’t safe for everyone, so check with your doctor first to be sure.

What happens in the gut affects not only our physical health, but also our emotional and spiritual health, so we want to maintain an ideal environment for our microbial benefactors. Careful decisions in eating, drinking, and other lifestyle factors can bring healing. The Bible reminds us, “Therefore, whether you eat or drink, or whatever you do, do all to the glory of God” (1 Corinthians 10:31). You can care for your inner ecosystem—and reap the benefits—by letting your choices honor the One who made you.