Mental health and the gut microbiome are not two separate things. 

Instead, consider them to be integrated, functioning side-by-side one another in full support of you. 

Try thinking of the gut and brain as best friends.

The two are constantly in communication with each other, literally chatting to one another right now. 

There’s a number of different ways that the gut will communicate with the brain.

It can send signals through the vagus nerve - which is an information super highway between the brain and the gut that makes up the main nerves of the nervous system. 

It can create neurotransmitters and hormones: 90% of serotonin (the “happy” hormone) is produced in the gut. Serotonin is responsible for making us feel vibrant with energy and enables positive, uplifted moods. 

A lot of us believe that our moods are dictated by our brain, they are in fact, determined by your gut. Our gut is also the home of many pre-cursers to our hormones such as 5TP. 

5TP is produced in the gut and crosses the blood brain barrier into our brain and therefore directly impacts out memory, mood and cognitive function. 

Think of the phrase: The gut is the second brain. We are a super-organisms. We are not, (insert your name here), functioning in isolation. 

Instead, we are a sum of moving parts coming together to create a whole (you). 

We house an entire community of living creatures (here’s looking at you, microbiome). 

While these creatures aren’t detectable to the naked eye, they are most definitely present and active internally and externally in the body and they are a major part of what makes you who you are. 

These living creatures potentially impact the cravings that you have for food, your mood, how you think, your memory (aka your cognition). 

It’s fascinating to contemplate the power they have within our bodies.

But - don’t allow that to discourage your ability to manipulate these creatures to function at a level that serves you immensely. 

How, you ask? By managing your diet, sleep, exercise, and stress exposure, to benefit where you are at and what you are hoping to achieve. 

 It doesn’t happen all at once and it does require consistency, but the outcome can be incredibly powerful. 

You have the ability to literally recreate yourself based on the food you nourish yourself with, the way you choose to move your body, the environment you choose to spend your time in (eg. Inside vs outside) etc, etc, etc. 

Reminding ourselves of this ability is such a profound way to connect to the potential we have as individuals. 

We have food and mood. We have microbes and mood. We have microbes and circadian rhythm.

There is also an interconnection between our gut microbes and our circadian rhythm. 

All life on this planet has a circadian rhythm. That includes us as humans, that also includes plants and our gut microbiome. 

Insulin sensitivity peaks early in the morning as a result of gut microbes and as the day goes on, you become more insulin resistant. You will see a higher blood sugar in the evening as compared to the morning and that is because of your gut microbiome. 

We can support these rhythms by adjusting our diet to ensure we are consuming:

+ Good quality sources of protein to keep our blood sugar levels stable. Eg. Eggs, tempeh, lean meat, protein powder 

+ Unrefined carbohydrates to ensure we are eating enough dietary fibre. Eg. Fresh fruit and vegetables 

+ Healthy fats to support out satiety and inflammatory levels Eg. Avocados, olive oil, small, oily fish 

+ Fermented foods that contain probiotics to help feed good microbes, for example: Sauerkraut, kefir, kim chee, full-fat Greek or plain yogurt

Moving towards this microbiome-enhancing lifestyle is not about reducing or removing certain foods, it’s rather about building more abundance into it. 

We are better able to thrive on abundance and variety as opposed to restriction. 

Contemplate what you can add more of into your diet from the four suggestions listed above. Remove the pressure to make it all four, all at once and start with the one that you feel resonates most with you. 

We’ll discuss the mental tools you can implement in Part 2 of this article. Stay tuned! 

Did you know your mood is determined by your gut? Raj Barker explains the link between the gut and mental health via the nervous system, and how to support both so that you can thrive.

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HOW TO USE END
INGREDIENTS START
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Suitable for children over the age of 1.
INGREDIENTS END
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At KÄLLA we take science seriously. Our daily powders have over 50 clinical trials to support their effectiveness.
Your standards are strict. So are ours. Every KÄLLA product is vegan, non-GMO, sugar, lactose, soy and artificial flavour-free. 
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For Immune Health Family Edition - 90 pouches

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PHILO Multi for your daily micro-nourishment. For those who adopt busy lifestyles and yet want to keep the pace up. Featuring the extra benefits of algae and root extracts and fortified with camu camu for immunity and dandelion for liver support. 
+ Contains antioxidants  
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HOW TO USE START
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HOW TO USE END 
INGREDIENTS START
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+ Contributes to the normal functioning of the nervous system
+ With beta-glucan 
+ Supports the body's natural defenses 
+ Contributes to the protection of cells from oxidative stress
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HOW TO USE START
Take 1 capsule daily with water, preferably during a meal or as directed by a healthcare professional. Do not exceed the recommended daily dose. Keep out of reach of small children. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Store cool and dry.
HOW TO USE END
INGREDIENTS START
Astragalus membranaceus extract (50% polysaccharides), beta-glucan extract (Yestimun®), filler (rice flour), vegetarian capsule (HPMC), camu camu, acerola (25% vitamin C), elderberry extract 4:1, odorless garlic extract 20:1, echinacea purpurea (4% polyphenols), zinc bisglycinate, Veri-te™ trans-resveratrol (vegan), anti-caking agent (rice bran extract), humectant (MCT oil), cholecalciferol (vegan)
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Include as part of a healthy, balanced diet.
HOW TO USE END
INGREDIENTS START
L-Tryptophan 450 mg *
Organic Ashwagandha 450 mg *
L-Theanine 150 mg *
Magnesium Citrate 130 mg 35%
Lemon balm extract 100 mg *
Vitamin C 80 mg 100%
Pantothenic Acid 12 mg 200%
Zink Citrate 3 mg 30%
Vitamin B6 2.8 mg 200%
Vitamin B12 25 mcg 1000%
Not suitable for pregnant or breastfeeding.
INGREDIENTS END
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Our supplements and blends are formulated with high-quality, ethically-sourced ingredients by Expert Nutritionists. Delivered in the right doses to make an impact on your health.
Your standards are strict. So are ours. Every KÄLLA product is vegan, non-GMO, sugar, lactose, soy and artificial flavour-free.
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Calm & Me - 90 capsules

The Link Between our Gut and Mental Health 

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