What Happens in the Gut Affects the Mind

Did you know 90% of your serotonin (the “feel-good” neurotransmitter) is made in your gut? The gut-brain axis—a communication superhighway between your digestive system and your brain—is why poor digestion often goes hand-in-hand with anxiety, low mood, or brain fog in midlife.

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This isn’t just theory—it’s biochemistry. Your gut microbes produce key compounds that affect inflammation, mood, cognition, and hormone metabolism. So when your gut is imbalanced, your mind often feels the impact.

 

Perimenopause, Pressure & The Emotional Rollercoaster

Hormonal changes in your 40s and 50s lower levels of oestrogen and progesterone, both of which are neuroprotective. At the same time, studies show that gut microbial diversity declines with age and with hormonal shifts. That means Gen X women entering perimenopause are doing so with reduced hormonal buffering and a less resilient microbiome—a double whammy for mental health and emotional stability.

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Add in high-pressure careers, caregiving responsibilities, and the invisible load many Gen X women carry, and it’s no wonder emotional resilience feels thin. A disrupted gut-brain axis can amplify that stress, making us feel more anxious, overwhelmed, and flat.

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Clues Your Gut May Be Affecting Your Mood

😔 Mood swings or persistent low mood
🌀 Anxiety or irritability after eating
💤 Sleep disruptions
🌫️ Brain fog and lack of focus
🫠 Headaches or tension

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These may signal inflammation, poor gut-brain signalling, or a lack of nutrients essential for neurotransmitter production (like zinc, magnesium, and B vitamins).

 

Gut Offenders: What to Avoid for a Healthy Gut-Brain Axis

If you want to support your gut-brain health, it’s not just about what you add in—it’s about what you remove or reduce:

 

Alcohol – Disrupts the gut lining, increases intestinal permeability ("leaky gut"), and interferes with oestrogen metabolism. It also lowers sleep quality and increases anxiety the next day.

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Ultra-processed foods – These feed the wrong microbes, increase gut inflammation, and reduce microbial diversity.

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Constipation – If you’re not going at least once (ideally twice) a day, you may be reabsorbing toxins and excess hormones. This stagnation can contribute to brain fog, bloating, and mood dysregulation.

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Strengthen the Gut, Soothe the Mind: What To Do

Feed your brain with fibre – Gut bacteria turn fibre into short-chain fatty acids (SCFAs), which reduce inflammation and support brain function. Aim for 30+ different plant foods per week.

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Include phytonutrients and prebiotics – Foods like flaxseeds, onions, garlic, and green bananas nourish your microbiota and support oestrogen modulation.

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Take a high-quality probiotic – Choose blends that include Lactobacillus and Bifidobacterium strains, which support mood, cognition, and gut barrier integrity.

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Daily stress hygiene – Breathwork, walking, vagus nerve toning, or journalling can reset your nervous system and support better gut-brain signalling.

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Eat more omega-3s – Found in flaxseed, walnuts, and oily fish. These reduce inflammation in the gut and brain, and support healthy neurotransmitter function.

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Poop check – Make regular, complete bowel movements a non-negotiable. This helps eliminate excess hormones and toxins, keeping your brain clearer and your mood more stable.

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A Healthy Gut = Greater Emotional Resilience

When you nurture your gut, you’re also supporting a calmer, clearer, more energised mind—essential for navigating the demands of midlife with confidence.

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This isn’t about perfection—it’s about giving your gut the nutrients, routine, and environment it needs to thrive. Because a healthier gut means better sleep, sharper focus, more balanced moods, and a stronger sense of emotional stability.