The microbiome and mental wellbeing: why loving your gut is a performance game-changer

Mental health, a cornerstone of executive performance, is increasingly under the spotlight in boardrooms across the globe. In the fast-paced world of corporate leadership, where C-suite executives are at the helm of strategic decision-making and complex problem-solving, maintaining mental equilibrium is crucial. While it’s universally acknowledged that high-powered roles come with their unique challenges, strategies to bolster mental resilience are indispensable. Beyond the traditional interventions, a growing body of evidence underscores the significance of our microbiome’s role in mental wellbeing. Here’s how fine-tuning this important internal ecosystem can elevate your cognitive agility, mental fortitude and overall executive performance.

What is the gut microbiome?

Your gut microbiome is an internal ecosystem consisting of trillions of microorganisms, including bacteria, fungi and viruses, that are found in your digestive tract. They’re both helpful and potentially harmful, playing a pivotal role in your health. A healthy, diverse microbiome helps digestion, immunity, metabolism and even mood. But when the integrity of your gut health is disturbed by things like illness, poor dietary choices, alcohol, toxins, stress or certain medications, your overall wellbeing can be impacted.

Gut microbiome and mental health

Being on top of your mental game is essential for being an effective leader, entrepreneur or high-performing professional. Research has found a significant connection between gut health and mental wellbeing through a fascinating bi-directional communication network – the gut-brain axis. When your brain senses trouble, it sends warning signals to the gut via the vagus nerve. This is why you feel butterflies when you’re nervous or nausea when you’re worried. The gut, which is sometimes called the “second brain”, produces hormones and neurotransmitters that send signals to your brain. These include serotonin and dopamine, which are key to regulating mood.

There is a growing field of research looking at how different compositions of microbiome are linked to depression – a 2022 study published in Nature found a link between 13 kinds of microbiota and depressive symptoms. Dietary changes linked to better gut health can also help prevent and treat mental health conditions – a major Australian trial found that eating a Mediterranean diet helped treat depression.

What you can do for better gut health

Try building these five dietary habits:

1. Up the fibre-rich foods

Fibre is the meal of choice for the gut microbiome. A diet rich in diverse fibre sources – like whole grains, fruit, vegetables and legumes – supports a healthy and diverse microbiome.

Researchers at The Microsetta Initiative found that people eating 30 different plant foods per week had significantly more diverse microbiomes, compared with those eating 10 or fewer.

2. Include probiotics and prebiotics

Probiotics are beneficial bacteria that can enhance your gut microbiome, and they’re found in fermented foods like yogurt, kefir, sauerkraut and kimchi. Prebiotics are a type of dietary fibre that your beneficial gut bacteria feed off, and they’re found in foods like garlic, onions, asparagus and bananas. A 2015 study found prebiotic consumption can lower cortisol levels (responsible for your stress response) in humans.

3. Avoid ultra-processed food

A 2021 study published in Nutrients found that consumption of ultra-processed foods, like packaged snacks, instant soups and industrially-produced cakes, cookies, pizza and hamburgers, could affect gut microbiota diversity.

4. Increase your polyphenol intake

In addition to their antioxidant and anti-inflammatory effects, polyphenols can change the composition of your gut microbiome. Research suggests they may have neuroprotective effects and benefits for cognitive performance. They’re found in fruit, vegetables, grains, green tea, cacao, coffee and olive oil.

5. Add in omega-3 fats

Omega-3s found in fatty fish like salmon and sardines, as well as flaxseed, walnuts, soybeans and chia seeds, can increase the good bacteria in your gut.

Other ways to improve gut health:

Ensure regular exercise

Physical activity is known to promote the diversity and abundance of the gut microbiome. Prioritising regular exercise not only helps your gut but has proven benefits for mood and mental health – a 2020 systematic review of meta-analyses found exercise can help prevent depression.

Manage your stress

As a corporate leader it’s natural that you’ll find yourself in periods of high stress, but effectively managing its effect on your physical and mental health is important. Chronic stress can upset your gut’s equilibrium given the gut-brain connection – stress management techniques such as meditation, mindfulness, journalling and cognitive behavioural therapy can help.

Get good sleep

Disruptions to your sleep schedule can affect your gut health. The gut microbiome in humans exhibits circadian fluctuations in its structure and function. When our sleep-wake cycle is disrupted, it can also disrupt the circadian rhythm of the gut microbiome. It is important to try and standardise the quality and quantity of our sleep, and have a consistent sleep-wake time. For business leaders and C-suite executives, peak performance goes beyond intellect – it’s tied to optimal health and mental clarity. Prioritising gut health can enhance cognitive agility and resilience, which are crucial for navigating corporate pressures. In a competitive world, a healthy gut offers an edge, helping to ensure sustained corporate success. A high-performing executive requires a high-performing body and mind; invest in your gut health for amplified leadership potential.

Jessica Spendlove is a performance dietitian and coach and an Associate to Monash Business School Executive Education. Together, they have developed a one-hour short program, available in-person or online, focussed on how you can nourish yourself to sustain peak performance. For more information, please contact [email protected]