The Gut Brain Connection

By Amy Carroll MS, MCHES 

June is Alzheimer’s and Brain Awareness Month in the United States. According to the National Institutes of Health, 13.9% of Americans who are 71 and older have some form of dementia, and Alzheimer’s accounts for 70% of all dementia cases with an increase in cases each year.  Emerging evidence shows a connection between gut health and Alzheimer’s disease.   

You may have heard about the gut-brain connection or the term “second brain” when discussing gut health.  Research has found that the gut microbiome, which includes the tiny bacteria that live in the intestines, is involved with various neurological and mental health disorders, from all forms of dementia to depression and anxiety. These bacteria that live in the gut help produce many of the chemical neurotransmitters that send messages between the gut and brain as well as creating other chemicals that can affect the brain through the bloodstream.  

The key to good gut health is to maintain a balance between good and bad bacteria and avoid what doctors call gut dysbiosis. Gut dysbiosis or imbalance of bacteria not only affects our brain health but can lead to chronic inflammation and other autoimmune diseases.  

There are several health conditions linked to gut dysbiosis:  

• IBS and celiac disease 

• Alzheimer's and dementia 

• Rheumatoid arthritis 

• Diabetes 

• Polycystic ovary syndrome 

• Skin conditions 

• Heart disease 

Several habits can disrupt the balance of our gut:  

• A diet high in processed foods 

• Drinking alcoholic beverages 

• Certain medications 

• Poor dental hygiene 

• High levels of stress or anxiety 

• Sedentary lifestyle 

• Poor sleep patterns  

There are ways that we can support our microbiome and increase good bacteria in our gut to help reduce the risk of developing dementia and other health conditions. These include:  

• Being physically active  

• Keep your blood pressure and cholesterol in normal range 

• Work to reduce anxiety and depression 

• Change your diet to include more vegetables and less processed foods 

According to the National Institutes on Aging, diets such as the Mediterranean diet and the MIND diet are both rich in a variety of vegetables, seafood, and healthy fats which could help reduce the risk of dementia. Because these foods are fiber-rich they also nourish and balance the gut microbiome. If you want to increase healthy gut bacteria, add foods that are high in probiotics. Probiotics are live bacteria that support your digestive system. Foods that are high in probiotics include unsweetened yogurt, sauerkraut, kimchi, and kombucha.  These diets also reduce the intake of high sugar, sodium, and ultra-processed foods.   

It is important to keep in mind many health conditions are also affected by our genetics; however, the more we can positively change our lifestyle and environmental factors, the more we can influence the outcomes of our health. Talk with your healthcare team to assist you in your journey of reducing your risk of developing Alzheimer’s and other forms of dementia.