The more research scientists conduct on the gut-brain axis, the more they learn about how much the gut influences overall health. In fact, a recent study that was published in Communications Biology indicated a link between five gut conditions and Alzheimer’s disease. In this article, we will summarize what the research said and outline a few strategies that can help you keep your gut (and ultimately your brain) healthy as you get older.
What Did The Study Find?
Researchers have long suspected a connection between gut health and Alzheimer’s disease. Until this most recent study, though, the relationship has been misunderstood. Researchers from Edith Cowan University in Australia dug into this topic to analyze the suspected link. They did this by examining genetic data from existing research on Alzheimer’s and gut disorders. They completed a large-scale analysis of over 400,000 people.
The findings suggested that people with gut disorders were at a greater risk of developing Alzheimer’s. Furthermore, people with Alzheimer’s shared certain genes with people who had gut disorders. The five gut disorders linked with Alzheimer’s were:
- Peptic ulcer disease (PUD)
- Gastroesophageal reflux disease (GERD)
- Irritable bowel syndrome (IBS)
- Diverticulitis
- Gastritis-duodenitis
The study provided insight to the genetics behind the co-occurrence of Alzheimer’s disease and gut disorders. That ultimately improves the understanding of the causes of these conditions, while simultaneously identifying new targets to investigate that may help reduce the risk of Alzheimer’s disease. If a person has one of the aforementioned gut disorders, there may be earlier treatment plans to both help improve gut health and reduce the risk of Alzheimer’s.
How Can You Help Your Gut?
Although the findings did not directly indicate that these gut disorders cause Alzheimer’s disease, or vice versa, they did support the fact that caring for the gut can improve overall health. By eating foods that are rich in nutrients and avoiding trigger foods, you can help improve microbiome. Balancing the ratio of good to bad bacteria in the microbiome is integral to optimizing gut health.
A healthy microbiome can improve immune defense and contribute to better brain health, as researchers have identified in this recent study. The best way to improve your own microbiome is to:
- Eat more: Prebiotics, probiotics, fiber, polyphenols, and fermented foods
- Eat less: Red meat, processed foods, alcohol, and foods with artificial sweeteners
Get More Sleep
According to research, gut microbiome can influence sleep and vice versa. Some studies indicate that better sleep can increase gut bacteria diversity. One animal study found that mice with sleep disturbances later had bugs present in the gut. Those changes were associated with increased inflammation in fat tissue and poorer blood sugar control. More research is still necessary in humans on this topic.
Exercise Regularly
Increasing the amount of exercise, especially aerobic exercise, you do in a week can increase beneficial bacteria in the digestive tract. That, in turn, can contribute to overall microbial diversity. Low-intensity workouts also work to maintain a healthy gut.
Reduce Stress
Easier said than done, right? Well, holding onto your stress, be it physical, environmental, or psychological, can disrupt the structure and function of the gut microbiome. As of now, though, scientists do not fully understand how these changes affect overall health. Finding ways to reduce stress, however, may improve gut health.
Easy On The Sweets
There is nothing wrong with enjoying a sweet treat every now and then, but regularly indulging in sweets may be problematic for your gut. A handful of animal studies found that a high-sugar diet can negatively impact gut microbiome. A high-sugar diet reduces the amount of good bacteria and increases bad bacteria, which can increase the risk of metabolic disorders, such as obesity and type 2 diabetes.
The Takeaway
The more researchers learn about the gut-brain connection, the clearer the understanding of the gut’s influence on brain health. The body is a complex interwoven system, and it is your best interest to treat it as such. One system can affect others. In this case, do your best to improve gut health to reduce the risk of cognitive decline.
