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The Gut-Brain Connection: Game-Changer or a Wellness Trend?
For years, researchers have explored the fascinating relationship between gut health and mental wellbeing. With 95% of serotonin—a key neurotransmitter responsible for mood regulation—produced in the gut (Carabotti et al., 2015), it makes sense that digestive health could influence emotional balance.
But does gut health really impact mental wellbeing, or is it an overhyped narrative?
THE SCIENCE SAYS YES…
Many experts argue that gut microbiota plays a direct role in mood regulation:
✅ Studies suggest that imbalanced gut bacteria are linked to depression and anxiety (Rogers et al., 2016).
✅ Research supports diet-based interventions—fiber-rich foods and probiotics have shown promise in improving emotional wellbeing (Cryan et al., 2019).
✅ The gut-brain axis influences stress response, making digestion and mental resilience closely tied (Foster et al., 2017).
BUT NOT EVERYONE AGREES…
🚨 Conflicting Studies: Some researchers argue that microbiota changes are a result of mental health disorders, rather than a cause (Liu et al., 2022).
🚨 Diet Alone Might Not Be Enough: A 2025 review suggests that while nutrition supports gut health, factors like social connection, therapy, and stress management may have a stronger influence on mental health outcomes.
🚨 Probiotic Skepticism: While probiotics are widely marketed as beneficial, studies indicate their long-term efficacy varies, and they may not be a “cure-all” for mental health concerns.
SO… WHAT DO YOU THINK?
Have you ever noticed a link between your diet and mood? Do you believe gut health plays a significant role in emotional wellbeing, or is it just another wellness trend?
We’d love to hear your thoughts! Is gut health the future of mental wellbeing, or are we reading too much into it? Head on over to our Instagram page and get the discussion happening!
Acts of Kindness That Also Boost Your Health
Did you know that doing something kind for someone else can actually improve your own wellbeing? Science says so! Simple acts of generosity trigger the brain’s “feel-good” chemicals, including dopamine and oxytocin, which enhance mood, reduce stress, and even improve heart health.
Here are five effortless ways to spread kindness while strengthening your own wellbeing:
🌟 GIVE A COMPLIMENT – A genuine compliment can lift someone’s spirits—and boost your own confidence! Research shows that gratitude and positive speech increase overall happiness.
📬 SEND A THOUGHTFUL MESSAGE – Whether it’s a quick “thinking of you” text or a heartfelt handwritten note, making someone feel valued strengthens social bonds, reducing loneliness for both the sender and recipient.
🚶♂️ HELP SOMEONE WITH A TASK – Offering a helping hand, like carrying groceries or holding the door open, improves connection and enhances self-worth.
💰 SURPRISE SOMEONE WITH A SMALL GIFT – A coffee, a flower, or even passing on a book you love—small gestures make big impacts. Studies show giving gifts releases endorphins that create a natural emotional high.
💞 VOLUNTEER (EVEN IN SMALL WAYS) – Whether it’s a formal volunteer role or simply sharing advice with someone in need, research suggests that generosity lowers blood pressure and reduces stress hormones.
Kindness doesn’t have to be grand—it just has to be intentional. By choosing to be compassionate, you’re not only making someone’s day better, but you’re actively improving your own health in the process. Win-win!
Burnout: Understanding It & Finding Your Way Back
Burnout is more than just feeling tired—it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. It can leave individuals feeling detached, unmotivated, and unable to meet daily demands. While burnout is often associated with work, it can also stem from personal responsibilities, caregiving, or even social pressures.
RECOGNISING BURNOUT
Burnout manifests in various ways, including:
Persistent fatigue and exhaustion
Increased cynicism or detachment from work and relationships
Reduced performance and difficulty concentrating
Physical symptoms such as headaches, muscle pain, and sleep disturbances
SUPPORTING YOURSELF DURING BURNOUT
If you’re experiencing burnout, taking proactive steps can help mitigate its effects:
Set Boundaries: Establish clear work-life boundaries to prevent overexertion.
Prioritise Rest: Rest isn’t a luxury—it’s essential for recovery.
Seek Support: Talking to a trusted friend, mentor, or professional can provide perspective and guidance.
Engage in Self-Care: Activities like exercise, meditation, and hobbies can help restore balance.
RECOVERING FROM BURNOUT
Recovery is a gradual process that requires intentional effort. Experts suggest:
Identifying Stressors: Pinpointing the root causes of burnout can help in making necessary changes.
Adjusting Workload: If possible, delegate tasks or restructure responsibilities to reduce stress.
Practising Self-Compassion: Recognising that burnout is not a personal failure but a response to prolonged stress can aid in recovery.
Seeking Professional Help: Therapy or counselling can provide tailored strategies for managing burnout.
Burnout is a serious condition, but with the right approach, recovery is possible. By prioritising mental health and making necessary lifestyle adjustments, individuals can regain their energy and motivation.
“Burnout is tough, but recovery is within reach—prioritising mental health and lifestyle changes can restore energy and motivation”
As we close this edition of Good Choice Monthly, I’m reminded that wellbeing is deeply intertwined with the choices we make—whether it’s understanding the gut-brain connection, embracing kindness, or navigating burnout. I hope you’ve enjoyed it, and look forward to next month’s edition. So, let’s keep making choices that bring more joy, resilience, and kindness into our lives and the world around us.
