The gut-heart-brain axis

Below is an overview of the link between the gut, heart, and brain:

1. Medical research suggests that up to 90% of all illnesses and conditions are stress-related. Chronic stress puts you at risk for cardiovascular disease, metabolic diseases (obesity, diabetes, Alzheimer's), and mental health conditions such as depression, anxiety, learning disabilities, and memory problems, including dementia. Stress also contributes to imbalances in the gut microbiome.
2. Microbial imbalance in the gut (dysbiosis) causes local and systemic inflammation, leading to inflammation in the brain and heart. We now know that inflammation is the primary cause of heart disease and one of the main causes of mental disorders. Various factors disrupt the balance of the gut microbiome, including high sugar and refined carbohydrate intake; antibiotics and antacids; chronic stress; environmental toxins; and a lack of probiotics and prebiotics in the diet.
3. Scientists suggest that gut bacteria are part of a complex system that maintains the body's blood pressure, and clinical trials show that probiotics and probiotic-fermented foods can significantly reduce blood pressure in hypertensive subjects.
4. Uncontrolled high blood pressure damages the structure and function of the brain in individuals as young as 40. People with hypertension showed accelerated brain aging, reduced cognitive function, and an increased risk of vascular dementia. This is shocking, and children and adolescents are the newest risk group for developing cardiovascular disease. 

Interestingly, 50% of people who suffered a heart attack had normal cholesterol levels, and 25% of people who had a premature heart attack had no traditional risk factors. The gut-heart interaction must be considered to prevent cardiovascular disease.

What can we do to support our heart and brain?

• Support the body's stress-adaptive organs with an adrenal supplement.
• Support the gut microbiome with prebiotic fibers and foods such as fermented products (kimchi, kombucha, sauerkraut, yogurt, etc.).
• Drink water – It is essential and prevents dehydration, increases blood circulation, and helps eliminate toxins. Even mild dehydration can affect mental performance.
• Follow the Mediterranean diet – It prevents metabolic disorders, cardiovascular disease, and dementia.
• EXERCISE – Of all risk factors for heart disease and stroke, physical inactivity is the most common. Exercise not only prevents memory problems, but it can also actually help reverse brain aging.
• Avoid sugars, refined carbohydrates, and bad fats; these foods contribute to inflammation and gut imbalances and compromise brain and heart health.

There are also many natural supplements available at health food stores that can contribute to heart and brain health. Some of them include the following:

• Magnesium – 34% of Canadians are deficient. It can affect mental disorders and the electrical activity of the heart.
• Omega-3s can help prevent inflammation that affects brain and heart health.
• Resveratrol, an antioxidant found in foods like peanuts, pistachios, grapes, red wine, blueberries, cranberries, and cocoa, can help treat metabolic disorders, cardiovascular disease, and cognitive decline.
• Bacopa protects the body against the negative effects of mental and physical stress and has been shown to improve cognition and reduce anxiety and depression.
• Ginkgo helps increase blood flow to the brain and improve memory. It is contraindicated for people taking anticoagulants.
• PQQ (pyrroloquinoline quinone) is an extremely powerful antioxidant that protects the body against the devastating effects of toxins. It has been shown to protect against cognitive decline.

The interaction between the gut, heart, and brain should be considered a fundamental element for heart health and brain function.

Karen Jensen, ND, graduated from the Canadian College of Naturopathic Medicine in 1988. She is a recognized speaker and has written extensively for health magazines in Canada and the United States. She is the author or co-author of 7 books, including her most recent, Women’s Health Matters: The Influence of Gender on Disease. Although currently retired after 25 years of clinical practice, she continues to write books and articles on the naturopathic approach to wellness.

References:

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Fabio S Pimentaa FS, Luaces-Regueirab M, Tona AM, et al. Mechanisms of Action of Kefir in Chronic Cardiovascular and Metabolic Diseases. Cell Physiol Biochem 2018;48:1901-1914.

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Upadrasta A, Madempudi RS.  Probiotics and blood pressure: current insights. Integr Blood Press Control. 2016 Feb 25;9:33-42. 2016

Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006; 67(2):362-70.

Estruch R, Martínez-González MA, Corella D, et al. Effect of a high-fat Mediterranean diet on bodyweight and waist circumference: a prespecified secondary outcomes analysis of the PREDIMED randomised controlled trial. The Lancet Diabetes & Endocrinology. 2016.

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Lewis MD, Hibbeln JR, Johnson JE, et al. Suicide deaths of active-duty US military and omega-3 fatty-acid status: a case-control comparison. J Clin Psychiatry. 2011; 72(12):1585-90.

Ma T, Tan MS, Yu JT, et al. Resveratrol as a therapeutic agent for Alzheimer's disease. Biomed Res Int. 2014; 2014:350-516.