Have you ever had a “gut feeling” about a decision? 

Perhaps that’s your second brain speaking to you.

Second brain? Indeed! 

The gut, with 100 million nerve cells and its neural networks, is sometimes called the second brain. 

Let’s explore the fascinating link between your gut and your brain, also called the gut-brain axis. The gut-brain connection occurs directly, via your Vagus Nerve, and indirectly via hormones or neurotransmitters circulating through your bloodstream.

DId you know that serotonin, a neurotransmitter associated with feelings of happiness and wellbeing, is primarily produced in the gut? 

90% of serotonin is found in our gastrointestinal tract.

This underscores how closely our emotional wellbeing is tied to our digestive system.

What about the gut microbiome?  

The gut microbiome is the gut’s ecosystem of microorganisms (predominantly bacteria) that is essential for aiding digestion, producing vitamins and postbiotics (yes, not a typo).

Post-, Pro-, or Pre-?

• Postbiotics are the substances produced by the gut microbiome, e.g. short chain fatty acids that help reduce inflammation and provide other brain benefits. 
• Probiotics represent the microorganisms like bacteria in the gut. You can get this from live fermented foods, e.g. yoghurt, miso, sauerkraut, kefir
• Prebiotics are substances that feed the gut microbiome enabling it to thrive. You can get this from fruit, vegetables and wholegrains.

In my recent migraine webinar, I touched upon the benefits of mindfulness for balancing your autonomic nervous system, as part of my systematic holistic approach to clear migraines without relying on painkillers.  

Did you know that mindfulness practices can also improve the gut microbiome and gut-brain health? 

Consider one or more of the following strategies this week for your gut-brain health:

• Eat a variety of fruits and vegetables. A large variety is associated with microbiome diversity and better health. Perhaps consider a vegetable you have not consumed in a while, or order something different when you go to a restaurant. e.g. this week I picked up an aubergine in the supermarket 
• Add herbs and spices to add to the large variety. I love adding different spices when I fry onions/garlic at the first step when I cook a meal
• Practice vagus nerve activation practices, e.g. breathwork (slow breath, with extended exhales). More about this in a future edition of [TT]!
• Observe your consumption of ultra-processed foods, particularly those containing emulsifiers and artificial preservatives.  Can you find a substitute? 

Did you find this interesting or helpful?  

Please let me know and if you have a specific topic of particular interest, for a future edition of Thursday Tips [TT]. 

I’ll collate this also for when I deliver my next free webinar on gaining Mastery over Migraines through lifestyle & holistic approaches (more on this soon). 

I wish you a good day today, 

Dr Sui Wong MD FRCP etc. bit.ly/DrWongBio

PS – You’ll gather from my posts that I advocate mindfulness a lot.  There is neuroscientific basis to this – including my research into this. I am humbled to be recently interviewed on BBC Radio 4! https://www.bbc.co.uk/sounds/play/m001wqkl, here is the link if of interest (from 12 min onwards).  Here is also an article about my research on Mindfulness for a neurological condition which can overlap with migraine. 

https://www.guysandstthomas.nhs.uk/news/pioneering-study-tackles-visual-snow

PPS – I’m now finalising my upcoming book on Mindfulness for Brain Health. If you would like advance notice of when this is out, please hit reply with the word BOOK, and I’ll send you a link for a free copy.