Did you know that the gut is often referred to as the “second brain”? The vast communities of microbes in your gut can affect everything from your digestion to your mood, as gut bacteria produce mood-altering neurotransmitters like dopamine and serotonin, which can make you feel happy.

Some recent studies even suggest that the composition of your gut microbiome can play a role in how well you sleep. In one study, researchers found that greater microbiome diversity was linked to better sleep efficiency, longer sleep time, and less time awake during the night. Gut health was also associated with higher levels of interleukin-6, an immune molecule known to affect sleep.

Exercise and the gut are also related. Regular movement has been shown to influence the health of the microbiome –– and at the same time, your microbiome health may influence your motivation to exercise. Exercise helps improve gut motility, which allows you to stay regular. It can also boost circulation, strengthen digestive muscles, and keep your metabolism healthy.

Understanding how sleep, mood, and exercise are all related to the gut can help us understand their impact on our health. With a few small steps and tweaks to your routine, you can optimize your gut health and stay on top of your stress levels, your sleep, and your overall wellbeing.
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Here are some Microsteps to help you prioritize your gut health and support your “second brain.”

Set a regular bedtime.
Going to sleep and waking up at consistent times helps regulate your circadian rhythm, which in turn supports the balance of gut bacteria and may help improve digestion.
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Take 5 minutes for stretching before bed.
It can help you move your body, which is good for your gut –– and signal to your body that it’s time to sleep.
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Go for a 10-minute walk after a meal.
Light activity helps with digestion and can help boost microbiome diversity.
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When you’re stressed, try box breathing.
Conscious breathing can shift you out of fight-or-flight mode and activate your parasympathetic nervous system, which is responsible for rest and relaxation.
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Sneak in a 1-minute "exercise snack" between daily tasks to keep moving.

‍Next time you're waiting for your coffee to brew or on hold during a call, do a quick set of squats or jumping jacks. These "exercise snacks" can help you stay active during the day, which can benefit your gut.