Our Live Well series, in partnership with W-Wellness, explores the pressing topics at the intersection between women, wellbeing and work.

Whether it’s the thousands of videos that get uploaded to social media each day on the subject, or the various documentaries highlighting new research, it’s safe to say that the topic of “gut health” has taken the world by storm. So much so, terms such as “gut microbiome” have become commonplace around the office. And despite its prevalence, something has been overlooked: the impact of your gut health on helping us succeed in our careers. With help from experts, we find out how to optimise our gut health so we can thrive professionally.

The gut-brain axis

You may be wondering ‘what does my gut health have to do with my career?’ It all boils down to the connection between the gut and the brain. Dimple Varu, Head of Pharmacy at The Naked Pharmacy and W-Wellness ambassador, explains it as a “bidirectional communication pathway that links the central nervous system (the brain and spinal cord) and the enteric nervous system (a complex system of nerve fibres found in the gastrointestinal tract). This relationship is mediated by various pathways including the nervous system, the immune system, and hormonal responses, and is heavily influenced by the gut microbiome.”

Dimple suggests an easy way to see the gut-brain axis in action is to take something like the butterflies you experience in your stomach when you’re nervous, or the sinking feeling when you get anxious. They both highlight the strong connection between our emotions, thoughts, and digestion.

Gaining mental clarity and focus

Now that we understand how much the gut impacts the brain, we can delve into how that impacts our success at work. Dimple says that the essential neurotransmitters that are responsible for things like mood regulation, focus, sleep, motivation and reward are produced in the gut, for example the gut produces about 90% of the body’s serotonin. “An imbalance in these neurotransmitters can significantly impair job performance. Symptoms such as low energy, mood disturbances, anxiety, and issues with focus and decision-making can reduce your productivity and ability to perform at your best in your work environment.”

Beyond this, taking care of our gut health can influence our stress levels, particularly in high-pressure work environments. While the relationship between the gut and brain means that stress can affect the state of our gut, the gut can also influence stress levels and emotional resilience, explains Dimple. “The gut microbiome also plays a critical role in regulating inflammation. Chronic inflammation, often exacerbated by poor gut health, has been linked to increased vulnerability to stress, depression and brain fog.”

If gut health is compromised, it can also impact our energy levels and therefore our ability to perform at our best. The gut is responsible for absorbing nutrients that fuel the body and if it’s compromised, the absorption of vitamins, minerals, and especially B-vitamins involved in energy production can be adversely affected, leading to decreased energy levels.

Improving your gut health as an antidote to office life

For many of us, we spend much of our day sitting behind a desk and working long hours which can often lead to lack of physical activity, irregular eating patterns and skipped meals. Dimple emphasises that exercise plays a crucial role in promoting the diversity and health of gut bacteria, reducing stress levels and promoting positive mental health, while eating under stress, consuming meals quickly, or eating at irregular times can disrupt normal digestion and adversely affect the microbiome. “For professional women, recognising early signs of gut health issues is essential to addressing them before they have the chance to impact productivity and impair career progression. Be mindful of digestive disturbances such as bloating, irregular bowel habits (diarrhoea/constipation), heartburn or acid reflux. The gut is integral to nutrient absorption and energy production; if the gut isn't functioning properly, it can lead to a feeling of tiredness and decreased energy levels.”

Strategies for optimal gut health

Once we’ve reached the stage where we are able to grasp the huge impact that our gut health has on our working days, how can we make sure it’s at its best? Dimple suggests six key areas to focus on daily.

Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can improve gut health. Foods high in fibre support the growth of healthy gut bacteria, while fermented foods like yoghurt, kefir, and sauerkraut can boost the diversity of the gut microbiome.

Probiotics and Prebiotics: Probiotics help to restore the balance of healthy bacteria in the gut, whereas prebiotics contain fibres that feed these bacteria enabling them to thrive. Gut Love by The Naked Pharmacy is a prebiotic and probiotic supplement that contains 19 strains of healthy bacteria designed to restore the balance of the gut microbiome to support optimal energy levels, brain function and vitality. Look for supplements that do not contain unnecessary or synthetic additives and bulking agents and are free from common allergens.

Reduce Stress: Managing stress through mindfulness, meditation and exercise can help alleviate symptoms of brain fog and boost focus and improve job performance. Sleep: Ensuring adequate and high-quality sleep is essential, as sleep disturbances can affect both brain function and gut health. Aim for 7 -9 hours of sleep each night and maintain a consistent sleep schedule to help keep you performing your best at work.

Exercise: Regular physical activity can improve gut mobility and the composition of the gut microbiome, which in turn has been shown to enhance cognitive function and mental clarity.

Hydration: Adequate hydration is essential for maintaining the overall function of both the brain and the digestive system. Aim to drink at least 8 glasses of water throughout the day.

To learn more about gut health and its impact on your career, join us for our Live Well Summer Festival, where we will be exploring this, and other topics surrounding our wellness on 22nd and 23rd of June, in partnership with W-wellness.