It can be easy to fall into the trap of thinking the body’s various systems operate independently from each other - but science tells a different story. Your brain, heart, and gut are deeply connected, and increasingly research is supporting the naturopathic perspective that how you support one can influence the wellbeing of the others.
This growing understanding of the gut-brain-heart axis has become a focus in wellness circles - and for good reason. The communication between these three systems is constant, and maintaining their harmony plays a vital role in helping the body stay balanced as we age.
From blood flow to bacteria, when it comes to supporting brain health and function with age, the health of your entire body plays an important role. This blog explores how cardiovascular health and the gut’s microbiome can influence brain health with age including the risk for developing neurodegenerative conditions. Learn how simple lifestyle choices made now – what you eat, how you move and other modifiable actions – can make a difference to supporting your brain function in later life.
It all starts in the gut
The gut is more than a digestive organ - it’s a control centre. Your gut and brain are deeply connected through the gut-brain axis - a communication network that involves nerves, hormones, immune signals and the microbiome – the trillions of microorganisms that live in our large intestines.
Studies have shown that changes in the gut microbiome can impact the functional health of the brain over time. Those suffering from neurodegenerative disorders typically have fewer beneficial bacteria that support a balanced immune response and increased numbers of toxin-producing species in the gut – many of these toxins are capable of crossing the blood-brain-barrier.
Furthermore, some digestive symptoms – like a chronically sluggish bowel – can often appear years before an eventual neurodegenerative diagnosis signalling an opportunity to make lifestyle changes earlier as a preventative action to positively influence long-term health outcomes.
A balanced gut microbiome not only leads to optimal digestive function, but it also plays a role in:
- Emotional health & mood regulation supporting a calm, positive outlook
- Brain function & intellectual output by supporting mental clarity, attention and functional thinking
- Balanced immune function and healthy resilience which provides preventative health benefits
- Supporting cardiovascular, hormonal and other system level health outputs.
On the flip side, when this balance is disrupted, the body may become less efficient at performing these roles - affecting everything from emotional balance to general vitality, and setting the stage for future poor health outcomes.
Gut-brain balance
The gut sends signals to the brain via the vagus nerve, a communication superhighway between the gut’s enteric nervous system and the brain’s central nervous system. This is why gut health is closely linked with mental alertness, mood stability, and the body’s natural stress response.
Improving gut health through diet, probiotics, prebiotics & fibre-rich foods as well as postbiotic-nourishing nutrition may help reduce an accumulating toxic burden that can negatively affect brain function.
Nutrients and compounds produced by gut bacteria – known as “postbiotics”, such as short-chain fatty acids (SCFAs) - are capable of supporting general brain performance relating to movement and mood, as well as intellectual function and emotional regulation. Butyrate, in particular, is one such SCFA that is now being researched for its role in supporting brain tissue integrity and the body's natural immune-protective processes.
What about the heart?
Heart health is about more than just cholesterol and blood pressure balance. The same microbial by-products that support the brain - like SCFAs - also play a role in circulatory health by helping the body manage vascular tone and oxidative stress (a hallmark of ageing).
The gut microbiome may also support cholesterol metabolism and healthy blood sugar responses, both of which are important for maintaining a robust cardiovascular system. When the gut, heart, and brain are working together in sync, the body may be better equipped to maintain whole-body balance.
The heart-brain connection: Why blood flow matters
Recent research is painting a clearer picture: the health of your vascular system – from the largest arteries to the smallest capillaries - matter when it comes to your brain. When the brain’s smallest blood vessels get damaged by toxic exposure or lifestyle-led influences that contribute to chronic cardiovascular dysfunction, its functional capacity suffers. This is because essential oxygen perfusion drops and vital blood flow needed for brain activity is diminished.
In short: if your heart isn’t pumping efficiently or your body’s blood vessel network is compromised, your brain may not be getting the oxygen and nutrients it needs to stay healthy.
Daily habits to support gut-brain-heart harmony
The good news is you have more control over your long-term health than you think! Those habits that support the health of your gut or your heart will also keep your brain in tip-top shape. Adopting supportive lifestyle strategies earlier rather than later will play dividends for whole-body health both now and into older age.
Eat the Mediterranean way
Studies show that people who eat a Mediterranean-style diet—rich in fruits, vegetables, whole grains, nuts, fish, and olive oil—have a lower risk of both cardiovascular and neurodegenerative conditions. This diet supports a healthy microbiome, blood vessel health and ultimately keeps the brain well-fed and supported.
Focus on fibre
Plant-based fibres (especially from vegetables, legumes, oats, and flaxseed) help feed beneficial gut bacteria, allowing them to thrive and produce beneficial SCFAs that ultimately support a less toxic-burdened body.
Move your body
Regular physical activity boosts circulation and all-important blood flow, regulates blood pressure balance, and even supports the release of brain-supporting chemicals like dopamine. Aerobic exercise, strength training, and activities like yoga or tai chi are all beneficial.
Mind your blood pressure & sugar balance
Blood pressure and sugar regulation outside of normal control are major risk factors for small blood vessel damage, an underlying mechanism of neurodegenerative risk. Managing these health parameters through diet and lifestyle habits is essential for long-term cardiovascular and neurological functioning.
Don’t smoke and limit alcohol
Smoking and high alcohol intake are known enemies of a healthy gut microbiome, healthy vasculature and provide a considerable toxic burden to the brain. Avoiding tobacco and drinking alcohol in moderation (if at all) goes a long way toward protecting your gut, heart and brain.
Prioritise rest and stress management
The gut-brain-heart axis is sensitive to emotional tension & lack of quality sleep – a time when many of the body’s ‘housekeeping’ processes are undertaken. Regular relaxation practices such as breathing exercises, nature walks, and mindfulness may help the body find & maintain its balance. Whilst maintaining a regular sleep pattern focusing on 7-9 hours sleep per night pay dividends for both short & long-term brain health.
Final thoughts?
The body is an interconnected system - and nowhere is that more evident than in the gut-brain-heart connection. As awareness grows, so does the opportunity to support long-term wellbeing with tools that promote balance, nourishment, and resilience from within. Positive lifestyle changes together with improved dietary intake and the right supplemental nutrients can make the difference between an empowered old age where life is measured in terms of health-span rather than lifespan.
