Recent research presented at the Alzheimer’s Association Conference sheds light on the connection between gut health and brain health.
One of the studies, led by Chaoran Ma from the University of Massachusetts Amherst, investigated chronic constipation and mental aging. The study involved analyzing data from 110,000 people over six years. It discovered that those with chronic constipation, defined as having fewer than three bowel movements in three days, had worse mental functioning abilities equivalent to aging three years. These individuals also had more inflammation-causing bacteria and fewer bacteria that help digest dietary fibers in their guts.
Two other studies conducted by researchers from UT Health San Antonio found that specific gut bacteria were linked to an increased risk of dementia in healthy adults. Conversely, other gut bacteria seemed to have protective effects against dementia.
What does this mean?
The brain and the gut (digestive system) are connected. This connection plays a role in various bodily functions, from metabolism to stress. While researchers don’t yet fully understand why chronic constipation might affect the brain, they believe it might be due to an imbalance of “bad” and “good” bacteria in the gut.
Tips for Better Gut Health to Brain Health
Improving constipation involves adopting healthy habits that promote regular bowel movements and overall gut health. Here are some tips to help alleviate constipation:
1. Increase Fiber Intake: A diet rich in fiber helps promote regular bowel movements. Incorporate whole grains, fruits, vegetables, legumes, and nuts into your meals to increase your fiber intake.
2. Stay Hydrated: Drinking plenty of water throughout the day helps soften stools and make them easier to pass.
3. Exercise Regularly: Physical activity stimulates the muscles in your intestines, aiding in digestion and preventing constipation.
4. Include Probiotics: Probiotics are beneficial bacteria that support gut health. Yogurt, kefir, sauerkraut, and other fermented foods contain probiotics that can help regulate digestion.
5. Manage Stress: Stress can impact digestion. Engage in relaxation techniques like deep breathing, meditation, or yoga to help manage stress levels.
6. Avoid Holding It In: Respond promptly when you feel the urge to have a bowel movement. Ignoring the urge can lead to constipation.
7. Include Herbal Teas: Some herbal teas, like peppermint or ginger tea, can have a soothing effect on the digestive system.
8. Consult a Doctor: If constipation persists despite trying these tips, or if you experience severe pain, bleeding, or other concerning symptoms, it’s advisable to consult a healthcare professional for proper evaluation and guidance.
Remember that individual responses vary, so finding what works best for you may require some trial and error. It’s important to adopt a balanced, whole-food diet and maintain a healthy lifestyle to support optimal digestion and alleviate constipation for best gut health and brain health!
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