Lifestyle for the gut-brain connection
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The gut-brain connection is a powerful link that affects not only digestion but also mood, mental clarity, and overall well-being. Supporting this vital relationship goes beyond what you eat—it also involves your lifestyle choices. Here are a few simple ways to nurture the gut-brain axis for optimal health.
1. Manage Stress
Chronic stress can disrupt your gut microbiome and negatively affect brain function. Incorporating stress-reducing activities into your routine, such as yoga, meditation, or deep breathing, helps calm both your mind and gut. Regular relaxation practices activate the vagus nerve, which helps balance the gut-brain communication.
Take Action:
3 minutes of deep breathing per day
Listen to a meditation daily or 1-3x/ week using Calm or Insight Timer apps
2. Get Quality Sleep
Sleep plays a critical role in both gut and brain health. Poor sleep can impair digestion and increase gut inflammation, while a healthy gut supports restful sleep. Aim for 7-9 hours of quality sleep each night to support both mental clarity and digestive function.
Take Action:
Create a consistent sleep and wake schedule
Keep bedroom cool (60-67 degrees F)
Aim to wind down without phone usage 1 hour before bed
3. Stay Active
Exercise not only strengthens the body but also promotes a healthy gut microbiome. Regular physical activity has been shown to reduce stress, improve digestion, and enhance mood. Aim for at least 30 minutes of moderate exercise most days of the week.
Take Action:
Start with a daily walk
Try a new workout class with a friend
4. Foster Social Connections
Socializing with friends and loved ones can boost mood and reduce stress. A positive social environment promotes the release of beneficial chemicals in the brain that also support gut health, making social interactions an essential part of your wellness routine.
Take Action:
Text or call 1 family member or friend daily
Create a monthly calendar invite for social meet ups
Try a new hobby
5. Mindful Eating
Taking time to chew your food and eat slowly can improve digestion by reducing gut stress. Practice mindful eating—focus on the flavors and textures of your meals to support better digestion and mental clarity.
Take Action:
Set the fork down in between bites to listen to hunger and fullness cues
Aim to chew food at least 30 times before swallowing
In summary…a healthy lifestyle supports both your gut and brain. By managing stress, prioritizing sleep, staying active, and practicing mindfulness, you can strengthen the connection between your gut and brain, leading to improved mood, better digestion, and overall well-being. Make small changes today for a healthier tomorrow!
Interested in learning more about the gut-brain connection?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: May 19th, 2025
This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.
