The Gut-Brain Connection and Cognitive Health
- Frances Blewitt CL.N
- 5 days ago
- 3 min read
By Frances Blewitt, CL.N
Ever had “butterflies in your stomach” when nervous-or lost your appetite under stress?
That’s the gut-brain connection at work.
But what many people don’t realize especially as they age is just how deeply these two systems influence each other every day. From mood and memory to inflammation and immune response, your gut health plays a critical role in your cognitive clarity, emotional stability, and long-term brain function.
Let’s explore why this matters more than ever in midlife and what you can do about it.
🧠 Your Second Brain Lives in Your Gut
Your gut is lined with over 100 million neurons, often referred to as the “enteric nervous system.” It communicates with your brain constantly via the vagus nerve, immune pathways, and microbial signaling.
This isn’t woo-woo-it’s neuroscience and immunology.
In fact, over 90% of your body’s serotonin (a mood-regulating neurotransmitter) is produced in the gut. So it’s no surprise that a disrupted gut can lead to:
Brain fog
Anxiety
Low mood
Irritability
Poor stress resilience
And these issues tend to become more common after 40, when digestion slows, inflammation accumulates, and microbiome diversity often declines.
🦠 The Aging Gut: What Changes?
1. Reduced Microbial Diversity As we age, the gut microbiome can lose richness and variety especially with a processed diet, antibiotic history, or low-fiber intake.
2. Increased Gut Permeability Chronic stress, inflammation, and poor digestion can lead to “leaky gut,” where undigested particles pass through the intestinal wall and trigger immune responses.
3. Digestive Slowdown Bloating, constipation, or sluggish motility can create an environment where harmful microbes flourish and beneficial ones decline.
4. Inflammation + Neuroinflammation Low-grade inflammation in the gut can spark inflammation in the brain, affecting mood, memory, and cognition.
⚠️ Red Flags to Watch For
You feel foggy, scattered, or “off” even when you’re eating well
You’re more anxious or emotionally reactive
You’re sensitive to sugar, alcohol, or processed foods
You’ve had increasing food sensitivities
You struggle with sleep, energy, or motivation
You get sick often or feel inflamed despite good habits
You may be treating it like a brain problem but it could be a gut issue underneath it all.
🛠 How to Support the Gut-Brain Axis in Midlife
1. Eat for Microbiome Diversity Rotating plant fibers like leafy greens, root veggies, legumes, and berries help feed different bacterial species.
2. Choose Whole Over Processed Ultra-processed foods and additives can damage the gut lining and alter microbial balance. Real food creates real results.
3. Add Fermented Foods (If Tolerated) Try small amounts of yogurt, kefir, kimchi, or sauerkraut. These introduce beneficial microbes naturally.
4. Support the Vagus Nerve Deep breathing, cold exposure, laughter, and even singing help tone the vagus nerve-calming both the gut and the brain.
5. Use Calming Herbs & Nutrients Chamomile, lemon balm, magnesium, and adaptogens like ashwagandha can soothe both systems. Always tailor to your needs.
🌿 Final Thoughts: Mental Clarity Starts in the Gut
Your brain doesn’t float in isolation. It’s wired-literally-to your digestive system. That means the path to better mood, memory, and focus often begins with personalized nutrition and gut repair not just another supplement.
Ready to Clear the Fog?
If you’ve been trying to “think” your way through burnout or brain fog, it may be time to reset your gut and nervous system with nourishment that’s designed for you.
📩 Book a discovery call to learn how we bridge the gut-brain gap together.
Important Information. I am a clinical nutritionist and holistic health professional. I am not a medical doctor. This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.
