Gut/Brain Connection

Do you ever get “butterflies in your stomach” when you’re feeling anxious or excited about something? Can you think of times in your life when you’ve “trusted your gut” and benefitted from following this intuitive feeling? Our gut feelings behave like a second brain. What is really fascinating, is the science behind the gut-brain connection.

We all have something called the enteric nervous system (ENS) which is essentially two layers of millions of nerve cells that line our esophagus all the way down to our rectum. The ENS is responsible for controlling digestion, but research shows that it is also capable of communicating with our brain. When something is irritated in your GI system, the ENS will likely send a signal to your brain, resulting in a mood shift. A common manifestation of this link is seen in people with IBS or GI issues who also develop mental health challenges like anxiety and depression. 

Since our gut and brain are connected, treating one area could have positive impacts on the other. For example, people with IBS often benefit from taking anti-depressant medications and/or seeing a mental health counselor. Similarly, feeding your gut with good bacteria and healthy foods can have impacts on your mood. 

Making small additions to your diet can be a great way to start supporting a healthy gut and brain. Here are a few foods to consider:

• Fermented foods (yogurt, cheese, sauerkraut) are made up of healthy microbes that are great for your gut. 

• Omega-3 fats (oily fish, seaweed, chia seeds) provide good bacteria for the gut and reduce the risk of brain disorders. 

• High fiber foods (fruits, vegetables, whole grains, nuts) contain prebiotic fibers that reduce stress hormones.

• Foods high in polyphenol (dark chocolate, olive oil, coffee) may improve cognition and increase healthy bacteria in the gut. 

Check out this video if you’d like to learn more!

References

Johns Hopkins Medicine. The Brain-Gut Connection. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

Leonard, J. (2019). 10 ways to improve gut health. Retrieved from https://www.medicalnewstoday.com/articles/325293.php
Robertson, R. (2018). The Gut-Brain Connection: How it Works and the Role of Nutrition. Retrieved from https://www.healthline.com/nutrition/gut-brain-connection#section4

Tips for Having an Enjoyable Vacation

As many of us are embarking on weekend getaways and longer-term vacations, it is important that the time away from home is life-giving and not overly stressful. Yes, there are details that must be considered, logistics to sort out, and unforeseen challenges that complicate our plans, but by being intentional about the experience, we set ourselves up for a more enjoyable trip. 

Set Goals

As you’re preparing for the vacation, take some time to envision your goals for the excursion. Are you hoping to meet up with people who live in the area? Do you want to eat your meals out, cook them, or a combination? Think about how many activities you want to do each day--typically scheduling fewer planned events will leave you downtime to recharge and avoid feeling overwhelmed. 

Reduce Screen Time 

We often go on vacation as a way to get out of our routine lives, and spending too much time on our phones or social media can get in the way of being present to the vacation experience. Try not to give into the phone and instead get active, go exploring, read, journal, or play a game. 

Have No Plans

By overplanning, we may think we have the perfect itinerary. When things don’t go as smoothly as we’d hoped, or something unexpected happens, though, we can feel disappointed. Instead of feeling tied to plans, try to spontaneously experience each day, moment to moment. When you wake up, listen to your inner voice about what sounds most inspiring. Are you excited by a local market, museum, or activity? Maybe you want to stay inside and cozy up with a book. If trying new foods or restaurants speaks to you, wander around the neighborhood until you find a place that looks good. By having no specific plans, you can immerse yourself in the area you’re visiting and find hidden gems that weren’t originally on your itinerary. 

Be Thoughtful about Work

Sometimes it’s impossible to take a true vacation from work, so finding a balance of accomplishing your responsibilities and also prioritizing the vacation is important. Prior to the trip, set boundaries about communication with co-workers. Set a plan for yourself that includes how often you’ll check your email, how available you will be to troubleshoot, and which dates/times you’ll be unavailable. 

Consider a Staycation

We can experience the benefits of vacation in our own backyards! Think of embodying a vacation mindset and explore a nearby neighborhood, try a new restaurant, or participate in a cool event, all the while staying curious about the experience and present to the current moment. 

Be Mindful

Finally, one of the best things we can do for ourselves while on vacation is to practice being mindful. Here’s a brief video that gives us 3 tips for being mindful during vacation:

References

Forbes. How to take a stress-free vacation from your stressful job. Retrieved from  

https://www.forbes.com/pictures/efkk45iifj/how-to-take-a-stress-free-vacation-from-your-stressful-job-2/#7821a28446ed

Gelles, D. (2017). How to Be Mindful on Vacation. Retrieved from https://www.nytimes.com/2017/06/21/well/mind/how-to-be-mindful-on-vacation.html

Goldstein, E. (2018). Tips for Bringing Mindfulness to Your Next Vacation. Retrieved from 

https://www.mindful.org/tips-bringing-mindfulness-next-vacation/

Real Simple. (2019). Internalize These 5 Tips for a Stress-Free Family Vacation Every Time. Retrieved from https://www.realsimple.com/work-life/travel/travel-planning/stress-free-family-vacation-tips

Summer Farmers Markets

In our opinion, there’s nothing that says summer quite like getting local produce and goodies from a farmers market. Picking out a bunch of green kale or unique patty pan squash, sampling squeaky cheese curds, buying fresh maple syrup, talking with a local farmer, and socializing with neighbors are a few of the experiences you can look forward to at a market. The beauty of farmers markets is that they benefit all of us--the farmers, our communities, and our bodies. 

Why farmers markets are awesome:

• They contribute to building local food economies. Farmers are able to experience rapid sales of their produce, on a weekly or consistent schedule, with low costs since the produce goes directly from the farm to the individual purchaser. 

• Eating seasonally happens naturally, because farmers bring produce that is at peak freshness and ready to be consumed. 

• Many of the farmers who participate in the markets use organic growing methods. The result is healthier food for our bodies that doesn’t rely on the use of pesticides, hormones, antibiotics, genetic modification, and other toxic processes.

• Did you know that food typically travels 1,500 miles to get to you? By shopping at farmers markets, you help reduce the amount of natural resources needed to bring food to you and help reduce or eliminate the need for plastic packaging. 

• The market becomes a place where individuals can become engaged in food policy issues through conversations with local farmers. While at the market, you may become aware of upcoming campaigns, initiatives, or volunteer opportunities to support farmers and community health in general.

• Farmers markets provide access to healthy, local food, which is extremely important in areas where quality food is not available. In low-income neighborhoods, having a farmers market can increase the consumption of fruits and vegetables, and can be a place for conversations about balanced, healthy, affordable eating. 

• Use the farmers market as a perfect reason to get outside! Enjoy the fresh air and sunshine, and socialize with other community members. 

OnMilwaukee has created an up-to-date guide on the farmers markets throughout Milwaukee and other surrounding areas. Take a look at their list to learn specific details about each market! Many of them run into the Fall, so try to stop by when you have some time. 

https://onmilwaukee.com/seasonal/festivals/articles/farmers-markets-guide.html

References

CUESA. 10 Reasons to Support Farmers Markets. Retrieved from https://cuesa.org/learn/10-reasons-support-farmers-markets

Farmers Market Coalition. Farmers Markets Support Healthy Communities. Retrieved from https://farmersmarketcoalition.org/education/farmers-markets-support-healthy-communities/

Matthews, D. (2016). Farmers’ Markets play a vital role in America’s changing economy. Retrieved from https://sustainablefoodtrust.org/articles/farmers-markets-america/

Saul, R. (2011). The cultural significance of Farmers Markets. Retrieved from https://farmersmarketcoalition.org/the-cultural-significance-of-farmers-markets/