HEAL YOUR GUT HEALTH TO HEAL YOUR MENTAL HEALTH 🫶

how gut health + mental health are linked ⤵️

gut health affects dopamine

- dopamine is your reward chemical (it’s the reason you feel the urge to keep checking your phone, why meditation feels good, and why achieving goals gives you a sense of satisfaction)

gut health affects serotonin

- serotonin is your happy chemical! it plays a key role in mood, sleep, digestion, and sex drive

inflamed gut leaks toxins

- an inflamed gut leaks toxins into the bloodstream, which impairs cognitive function (brain fog, memory, learning)

diet

even if you change everything else, if you don’t adjust your diet your gut will still suffer without the nutrients it needs

- high fiber

- nutrient dense

- probiotics

- fermented foods

- reduce sugar

- intermittent fasting

movement

helps you digest quickly and efficiently, and encourages your microbiome to produce more nutrients

- go for a walk after meals

- exercise 2-5 times a week

- stretch or practice yoga

stress

ongoing stress damages the stomach lining, causing acid to irritate and damage your gut. a leaky gut leads to inflammation and healthy bacteria imbalances

- focus on what you can control

- meditate and practice mindfulness

- surround yourself w positive community

- spend time outside

- reduce screentime (no doomscrolling!)

- find a hobby you enjoy

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