Mental health begins in our gut. In order to regulate our mental health, it is important we regulate and control our gut health. The maintenance of our gut health is done through maintaining our gut microbiome. This is the trillions of bacteria cells that live in our colon, forming an environment to thrive in known as gut microbiome. An imbalance in our gut microbiome plays into the function of our overall health and the pathogens of many diseases. Further, this area has a major impact on our moods, our thoughts and our brain. 

The bacteria that lives within our gut work in patterns of day and night and because of this our eating habits (good or bad) along with our sleep pattern can disrupt our circadian rhythm. A disruption to our circadian rhythm can do many things to our bodies and minds especially with respect to mental health disorders such as depression and anxiety.

 As first responders, it is especially important we are able to balance our mental health and our gut health for optimal performance in our overall lives. Since our gut health plays into our mental health, here are a few ways we can optimize our overall well-being for a long, prosperous, healthy career. 

• Eat a wide range of foods such as vegetables, legumes and fruit. Good fiber intake is key to a healthy gut and clear mind.

  Vegetables: artichokes, broccoli, beets and carrots

Fruits: raspberries, apples and bananas

Legumes: chickpeas, lentils, peas and beans

• Eat fermented foods such as yogurt (plain or unsweetened) is recommended, kimchi, sauerkraut, kefir and kombucha. These foods are rich in lactobacilli, a bacteria found to benefit your health.

• Eat prebiotic foods to promote growth of beneficial bacteria in your gut. These are mostly fiber and complex carbohydrates that our cells cannot digest but instead the bacteria in the gut break them down and use these foods for fuel.

  Foods containing prebiotic fiber are legumes, oats, bananas, berries, garlic and dandelion greens

• Exercise. Regular exercise is great for both our mental and overall health in general. To go even further, it is great for our gut and this isn’t just for strong abdominals and obliques but for our mental and gut health. Exercise, especially done on a regular basis can enhance the microflora diversity (type of bacteria and organisms inside our intestines) and therefore impacting our mood.

• Increase your intake of a regular probiotic supplements if needed and recommended by your primary care provider.

There you have it, our mental health and gut health have a special relationship and overall have an impact on our overall life and how we perform. Take care of yourselves inside and out.

Until next time; work hard, stay safe & live inspired.

reference: Dr. Amy Shah