⭑ Gut health affects your emotions and decisions ✔ And how you experience life
⭑ I did the research - these foods power your gut health ✔ And your immunity
⭑ Andrographis paniculata powder? Anti-inflammatory, neuroprotective ✔
⭑ Don't let unhealthy shoulders ruin your life ✔ I do this exercise daily

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

Paradox.

I struggled through the 10 mile run last Sunday, in pain, bound with compression tights and straps to ease the hamstring pain.

"Well, did you come first or last?" they asked me at the coffee shop on Monday morning.

"Both. And everything in between."

It turned out that I was the only runner over 75, men or women, so I won gold even though I was 20 minutes off my healthy run time!

This week's Newsletter evolved into a focus on the importance of the health of our gut. This sprung from an article I read that drew the connection between our gut, brain, emotional reactions, and mental health - see item #1.

This prompted me to examine the diet and gut health research, particularly which foods were proven to be causative of better gut health. My list is in item #2, and these foods are all accessible and valuable for your healthspan.

By sheer coincidence, a packet of Andrographis paniculata powder I ordered on eBay arrived this week. I had identified this ingredient in previous research as improving neural health via the gut-brain axis. I now take some daily, I've explained this in item #3.

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01 How Your Body Shapes Your Experience

I was surprised to discover in a New York Times article that our gut contains several hundred million neurons and produces about 95% of the neurotransmitter serotonin, a key player in mood regulation. This piqued my interest as we now know much more about the importance of the gut-brain axis.

I wondered how strong the relationship was between this mass of neurons and our brain. It turns out that physiological responses, such as changes in our heart rate, breathing patterns, and metabolic activity, are processed by this "Enteric Nervous System" (ENS), which then signals our brain via serotonin.

Recent advancements in neuroscience have significantly deepened our understanding of how emotions are formed and their impact on our lives. Our gut signals our brain via serotonin, shaping our brain's emotional signals.

⇒ We now know that our decision-making is strongly influenced by the emotional context in which we make them, and the emotional context of our brain is strongly influenced by our gut. The decisions we make shape our experience of the world.

What this means for you: Our brain is perpetually monitoring our bodily signals, racing to interpret them, and feeding them into the often unconscious processes we use to make decisions.

Here is a tremendously powerful revelation: Recognising the causative relationship between our bodily sensations and emotions empowers us to exercise better emotional regulation and decision-making.

How do we do that? It's not easy, but it is also just a skill, meaning it is something we can all learn with practice:

• Begin by practising mindfulness or body scan exercises. Focus on how different emotions manifest physically—notice heart rate changes, breathing patterns, and gut sensations.
• Then, expand your emotional vocabulary to better differentiate between sensations. Understanding the nuances can help clarify feelings such as anxiety, excitement, or fear.
• When you experience strong emotions, take a moment to assess your physical sensations before responding. Ask yourself: What is my body telling me? Is this feeling proportionate to the situation?

In a nutshell, listening to our body alerts us to the need to break the circuit from our gut to our brain, to quieten reactions, and to take a breath before speaking. Needless to say, such a breath feeds into the ENS which then tones down the serotonin messages and helps the brain get back into balance. Marvellous!!

Related: ​​​​​​Brain Health Is Boosted By Eating Less, Often — Here’s How To Start​​

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02 My Research-Validated Food List For Better Gut Health

The health of our gut wall, especially in the small intestine and colon, plays a vital role in supporting our healthspan.

Disruptions in the health of our gut wall - the epithelial barrier - can have profound negative effects on both local and systemic immunity, i.e. immune dysfunction.

For local immune dysfunction, think of gastroenteritis, which causes symptoms like diarrhea, vomiting, and stomach pain. For systemic dysfunction, think of high blood pressure, high blood sugar, excess body fat around the waist, abnormal cholesterol levels, arthritis, cardiovascular disease, and even type 2 diabetes.

And this - if you have systemic immune dysfunction, you are at high risk of severe outcomes if you contract COVID-19, for example, especially as you age.

Last week, I mentioned that I now drink a spinach shake every night before bed to maintain a healthier gut.

⇒ Research has established a short list of the foods that are most strongly linked to better gut health. I want to bring these to your attention.

What this means for you: Check this list and choose as many suggestions as you can live with to add to your regular diet, for now and ever onwards:

• Short-Chain Fatty Acids (SCFAs): SCFAs are vital for maintaining the epithelial barrier. High-fibre foods like whole grains, fruits, and vegetables boost SCFA production.
• Polyphenols: Found in berries, tea, and dark chocolate, polyphenols strengthen the epithelial barrier. Their anti-inflammatory properties further support gut health.
• Omega-3 Fatty Acids: Omega-3s from fish oil protect the epithelial barrier with anti-inflammatory effects.
• Probiotics and Prebiotics: Lactobacillus and Bifidobacterium species, along with prebiotics like inulin, restore gut microbiota balance and reinforce the epithelial barrier. They also enhance SCFA production.
• Glutamine: This vital amino acid supports intestinal epithelium growth and repair. It's crucial in maintaining gut integrity, especially when the barrier is compromised.
• Zinc: Maintains the intestinal barrier function by supporting immune response, reducing inflammation, and aiding in the repair of epithelial cells. Supplementation can enhance gut barrier integrity, especially during inflammation. Supplements of zinc gluconate and zinc citrate are most effectively absorbed, whereas other forms of zinc are less effective.

⇒ A healthy gut is an essential enabler of an extended healthspan.

Related: ​​​Don’t Distract Your Immune System With Poor Dental Hygiene​​​​​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 How To Feed Your Second Brain For Better Mental Health

Following on from items #1 and #2, the health of our gut and the associated several hundred million neurons (the "ENS") forming our "second brain" directly affect our emotions and mental health.

When I read about the strong connection between our gut and brain, I immediately wondered if there was research-based evidence of the relationship between gut health and emotional decision-making.

There is. Studies have shown that the composition and diversity of gut microbiota can significantly impact emotional well-being. For instance, a higher diversity of gut microbiota has been associated with more positive emotions

Coincidently, I had just received a packet of Andrographis paniculata powder I had ordered on eBay. It is generally known in ancient medicine for reducing metabolic inflammation and improving neural health (by reducing oxidative stress).

⇒ It turns out that a direct causal link between Andrographis paniculata, the ENS, gut health, and emotional regulation is not fully established. However, existing research suggests the neuroprotective and anti-inflammatory effects are likely beneficial for the ENS and associated gut and emotional regulation.

What this means for you: I will not recommend you take Andrographis paniculata powder before consulting your health care professional.

I am now adding 1 gram to my daily protein shake.

The studies I found highlight that the dosage of Andrographis paniculata can range from 600 mg to 4.2 grams per day, depending on the condition being treated, and should be administered in divided doses to enhance absorption and effectiveness while minimising potential adverse effects.

I am starting with 1 gram to monitor any potential adverse effects. I may increase it later.

⇒ The most important message here is to recognise the importance of gut health in your emotional well-being. Prioritise a balanced diet of fibre, prebiotics and probiotics to support your enteric nervous system.

I have a heavily prebiotic breakfast, which I prepare a week at a time, and I eat bananas daily—just on the slightly green side of yellow—which are also fantastic prebiotics because of their inulin.

Related: ​How Bananas Benefit Your Bones - And Brain​​

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04 Shoulder Health - Overhead Resistance Band Rotation

Our exercise of the week is... the resistance band overhead rotation.

Surprisingly, I had to scroll well down Google to find this exercise when searching for it. This is surprising to me because it is a fantastic exercise for shoulder health, especially if your shoulder has ever frozen, as mine did a few years back.

Here are some key reasons I do it:

1. Increased Shoulder Mobility: effectively improves shoulder mobility by stretching and loosening the muscles involved in overhead arm movements.
2. Reduced Shoulder Pain: relieves tightness and tension in the shoulders, which can help decrease the risk of shoulder pain and potential injuries.
3. Improved Posture: the overhead rotation enhances posture by stretching the muscles that support proper spinal alignment, which can lead to a reduction in back pain.
4. Increased Flexibility: this movement also promotes flexibility in the shoulders and upper back, contributing to better overall mobility and athletic performance.

⇒ For these reasons, I do it daily, especially before I start a kettlebell routine.

What this means for you: Better shoulders are a blessing that we only appreciate when we suffer a shoulder problem. I do this exercise daily for 10 full movements, e.g., the full rotation starting and finishing in the front.

⇒ Check this 25-second video for all you need to know.

Key points:

1. Grab a resistance band and extend your arms in front of your body, palms pointed outwards but not over-rotated.
2. Then, lift your arms and rotate your shoulders behind your body.
3. Rotate your arms back to the starting position, extending them fully throughout the movement.

Pro tip: Try not to lift your shoulders. If it's too hard and you do lift one or both shoulders, use a lighter resistance band.

Important: Take it slowly and intentionally. If you feel any pain, stop.

Related: ​How To Go From On-knee to Full Pushups, and Reap The Benefits​​​​

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@bodyagebuster.com

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