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"Do you always get an upset stomach before a presentation?" "Do you get constipated when you're stressed, and then can't sleep?" Do you have these experiences?
Actually, these are not coincidences. Recent research on the "gut-brain axis" has revealed that the brain and gut are intimately connected and influence each other's state.
Especially for busy business professionals in their 30s and 40s, understanding and properly caring for this gut-brain axis is extremely important for improving sleep quality and managing stress.
Here, based on the latest research data, we will explain the mechanism of the gut-brain axis and effective improvement methods in an easy-to-understand manner.
What is the Gut-Brain Axis? The Amazing Function of the Gut, the "Second Brain"
The gut-brain axis is a phenomenon in which the brain and gut exchange information with each other through nerves and blood, mutually influencing each other in a bidirectional manner.
Why the Gut is Called the "Second Brain"
The gut has about 500 million nerve cells. This is more than the nerve cells in the spinal cord, making the gut the only organ that can work independently without instructions from the brain.
Even more noteworthy is that 90% of serotonin, known as the "happiness hormone," is produced in the gut. Serotonin plays the following important roles:
- Regulation of sleep rhythm
- Mood stabilization
- Improvement of stress tolerance
- Smooth bowel movements
In other words, it is scientifically natural that if your gut is not in good condition, you may feel down or have trouble sleeping.
Scientific Proof of the Gut-Brain Axis
In an experiment conducted by the University of Tsukuba in 2020, the following changes were observed in mice whose gut bacteria had been removed:
- Sleep became shallower
- Lost the distinction between day and night
- Serotonin (happiness hormone) was deficient
- GABA (relaxing component) increased
This experiment scientifically proved that the gut environment directly affects sleep and mental health.
A Vicious Cycle Common in Busy Business Professionals
Busy business professionals often fall into a typical vicious cycle.
First, accumulating work stress leads to a deterioration of the gut environment. When the gut environment is disturbed, the production of serotonin, the happiness hormone, decreases, which in turn leads to difficulty sleeping at night. Lack of sleep reduces performance the next day, creating a negative spiral that generates even more stress.
Which type are you? 4 Symptom Patterns
We have classified four common patterns of gut-brain axis imbalance seen in business professionals in their 30s and 40s.
Type 1: Can't Sleep from Overthinking
Symptoms like these
- Can't fall asleep for more than 30 minutes after getting into bed
- Eyes wide open thinking about work
- Waking up early in the morning
Cause Stress causes the sympathetic nervous system to be overactive, preventing a shift into relaxation mode.
Type 2: Waking up multiple times at night
Symptoms like these
- Waking up 2-3 times at night
- Still tired even after waking up in the morning
- Feeling sluggish during the day
Cause The effects of stress hormones make it difficult to maintain deep sleep.
Type 3: Can't sleep due to abdominal discomfort
Symptoms like these
- Heavy stomach after a social gathering makes it hard to sleep
- Bloated and uncomfortable
- Alternating between constipation and diarrhea
Cause Irregular eating habits disturb the gut environment, which in turn affects sleep.
Type 4: Upset stomach due to stress
Symptoms like these
- Stomach pain before an important meeting
- Frequent urination when nervous
- Worries about stomach symptoms cause even more stress
Cause The brain-gut connection becomes oversensitive, and mental stress directly manifests as abdominal symptoms.
How Can the Gut-Brain Axis Be Improved?
To fundamentally improve these symptoms, it is important to approach both the brain and the gut simultaneously. Instead of symptomatic treatment like "sleeping pills for insomnia" or "gastrointestinal medicine for stomach pain," it is necessary to regulate the gut-brain axis itself.
Two scientifically proven ingredients are gaining attention. One is "GABA," which supports brain relaxation, and the other is "lactic acid bacteria," which improves the gut environment. By combining these two, it is possible to approach health from both the brain and the gut.
Two Important Ingredients to Improve the Gut-Brain Axis
GABA: Supports brain relaxation
GABA is a natural amino acid that suppresses brain excitement and induces a state of relaxation. It acts like a "brain brake" and is attracting attention as an essential ingredient for modern people's health.
The effects of GABA are mainly seen from three aspects. First, in improving sleep quality, deep sleep increases, you can wake up feeling refreshed, and waking up in the middle of the night decreases. Second, in improving stress tolerance, irritability is reduced, fatigue is alleviated, and mood becomes stable. Furthermore, it is noteworthy that it has a good effect on the gut, and by regulating the autonomic nervous system, stress-related gastrointestinal symptoms are also reduced.
Proven Effects
Actual research has shown surprising changes in people who consumed GABA.
Regarding sleep, deep sleep time increased in a short period of one week after intake, and a significant number of people felt that they woke up better in the morning. It has also been reported that many participants experienced the effects.
Furthermore, the immediate effect of stress reduction is noteworthy.
The effect began to appear just 30 minutes after GABA intake, and a 55% reduction in fatigue was observed. Objective measurements also revealed an improvement in the body's stress levels.
Why is plant-based lactic acid bacteria good?
The intestines are home to both good and bad bacteria, and the more good bacteria there are, the better your health will be. Plant-based lactic acid bacteria made from rice are especially recommended for Japanese people. These plant-based lactic acid bacteria are highly compatible with the Japanese gut, and have the characteristic of being resistant to acid and reaching the intestines alive. In addition, they can work in the intestines for a long period of time, so sustained effects can be expected.
In actual research, it has been confirmed that taking plant-based lactic acid bacteria improves bowel movements and relieves abdominal discomfort in two weeks. Furthermore, by increasing the number of good bacteria in the intestines, overall improvement of the intestinal environment can also be expected.
Synergistic effect of GABA and lactic acid bacteria
By taking GABA and lactic acid bacteria simultaneously, you can approach health from both the brain and the gut.
From the brain's perspective, GABA relaxes the brain, which regulates the autonomic nervous system, and as a result, improves bowel movements. On the other hand, from the gut's perspective, lactic acid bacteria improve the gut environment, which enhances serotonin production, thereby improving brain function.
In this way, by simultaneously improving both the brain and the gut, a comprehensive synergistic effect can be expected that cannot be achieved with a single ingredient.
Effective Intake and Lifestyle Tips
Best Time to Take
The most effective time to take it is 1-2 hours before bed. This allows you to maximize the effects of GABA. In addition, taking it after dinner improves absorption, and taking it at the same time every day helps regulate your body's rhythm.
Lifestyle Habits to Enhance Effectiveness
To further enhance the effectiveness of supplements, it's also important to review your lifestyle habits. In terms of diet, eat meals at regular times, actively incorporate vegetables and fermented foods, and avoid overeating and excessive drinking.
For stress management, regular exercise for about 30 minutes, 2-3 times a week, is effective. Make time for relaxation through deep breathing and stretching, and consciously allocate time for hobbies.
Improving your sleep environment is also essential. Keep your bedroom cool and dark, and avoid using your smartphone before bed. Utilizing relaxing music and scents can lead to higher quality sleep.
Key Points for Choosing Supplements
When choosing a supplement, the first important step is to check if it's a food with functional claims. This means the product's effects have been reported to the government and there is scientific evidence to support them.
Next, check the content of active ingredients. It's important to confirm that the amount proven to be effective is included, and that the ingredients are clearly displayed.
Regarding manufacturing quality, you need to check if it's produced in a safe factory and if quality control is thorough. Finally, whether the price is appropriate and the form is easy to take are also important selection criteria for sustained use.
Expected Impact on Business Performance
Improving the gut-brain axis may lead to various positive effects on work performance.
In daily tasks, quality sleep is expected to improve daytime alertness, potentially leading to increased concentration. Additionally, reduced stress can foster calmer judgment, possibly enhancing decision-making. Fewer abdominal discomforts can make health management easier, leading to more stable physical condition.
For continuous effects, good quality sleep can improve memory retention, leading to enhanced memory. Relaxation may stimulate creativity, and improved health management can strengthen the immune system, making one less susceptible to colds.
Long-term benefits include maintaining consistent performance through stable health, reducing future health risks, and economic value through preventative health management.
These effects vary by individual, and how they are experienced differs based on lifestyle and constitution. For those in their 30s and 40s, especially, it can be seen as an investment in future health.
Introducing Brain Sleep Supplements
Start a New Health Habit Today
Improving sleep and mental health directly impacts work performance and life fulfillment. Through the scientific approach of the gut-brain axis, you can tackle sleep and stress issues from a new perspective that was previously unresolvable.
For one month, try a new health management approach that targets both the brain and the gut. Quality sleep and stable mental health will further expand your potential. Your future will change the moment you start.
[References]
・University of Tsukuba International Institute for Integrative Sleep Medicine (2020) Research on gut bacteria and sleep
・Consumer Affairs Agency Foods with Function Claims Database (Notification No. J462)
・Clinical trial data on the sleep and stress reduction effects of GABA
・Research on the gut environment improvement effect of plant-based lactic acid bacteria
