Gut Health, Mental Health, and Ancient Wisdom: Rethinking the Way We Care for Our Minds
With the rise in mental health struggles—including increasing diagnoses of Attention Deficit Hyperactivity Disorder (ADHD)—and the deeply concerning increase in deaths through Medical Assistance in Dying (MAID that has reached 100,000!!) here in Canada, I often feel compelled to share as much information as possible about foundational health.
Every time I open social media, I’m met with advertisements suggesting symptoms of ADHD. The messaging often encourages people to identify with the diagnosis and seek medication. Many of the symptoms listed—difficulty concentrating, fatigue, anxiety, overwhelm—are things that many people experience today.
But we also live in a time of unprecedented stress.
After the global disruption of COVID-19 pandemic, constant media exposure, social isolation, and widespread uncertainty, it’s not surprising that many people feel overwhelmed or anxious. If someone has experienced trauma, grief, or prolonged stress, these feelings can intensify.
What concerns me is that the first question is rarely about lifestyle.
Instead of asking about diet, sleep, exercise, social connection, or spiritual health, the conversation often jumps quickly to medication and diagnosis.
Medication can have an important role in certain situations, but it should not be the first or only tool we consider. Too often we overlook simple, foundational areas of health that profoundly influence how our minds and bodies function.
Many people today are undernourished, sleep deprived, socially isolated, spiritually disconnected, and chronically stressed. These factors alone can significantly affect mental health.
I’ve watched too many friends struggle over the past five years. Some lost their health. Some made devastating life choices. Some simply didn’t have the guidance or support they needed. Experiences like that make me even more passionate about sharing knowledge that could help people reconsider the path they’re on.
This isn’t about blaming individuals or dismissing genuine mental illness. Rather, it’s about remembering that our bodies were designed to function best when we care for them holistically.
Sometimes the solutions we need are not new discoveries but ancient wisdom.
Returning to the Basics
Scripture reminds us that transformation often begins with renewing our thinking:
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” — Romans 12:2
And we are also reminded that God equips us with what we need:
“For God has not given us a spirit of fear, but of power and of love and of a sound mind.” — 2 Timothy 1:7
Throughout my life, whenever I’ve faced physical, emotional, or mental struggles, prayer and seeking God’s guidance have often led me back to simple foundations:
• Nourishing food
• Physical movement
• Rest and recovery
• Forgiveness and relationships
• Time with God
Sometimes healing comes through diet and exercise. Other times it comes through rest, community, or learning to forgive. Often it comes through a combination of all these things.
Over the years, one of the most powerful areas I’ve focused on is restoring gut health.
Modern research increasingly confirms that the gut and brain are closely connected through what scientists call the gut-brain axis.
Researchers **John F. Cryan and **Ted Dinan explain:
“There is increasing evidence to suggest that gut microbiota influence brain function and behaviour through the microbiota–gut–brain axis.”
— Cryan & Dinan, Nature Reviews Neuroscience
In fact, scientists estimate that around 90–95% of the body’s serotonin—an important mood-regulating neurotransmitter—is produced in the gut.
This means what we eat can influence how we think, feel, and function.
Ancient Foods That Support Gut Health
For thousands of years, traditional cultures consumed fermented foods daily. These foods contain beneficial microbes that help support a healthy microbiome.
Some powerful fermented foods include:
• Kefir
• Sauerkraut
• Kimchi
• Yogurt
• Apple cider vinegar
One beneficial bacterium receiving increasing attention is Lactobacillus reuteri, which naturally lives in the digestive tract and may support immune function, inflammation balance, and gut integrity.
Simple Fermented Foods You Can Make at Home
One of the beautiful things about fermentation is that it is simple, inexpensive, and rooted in ancient food traditions.
Below are a few basic ways to start incorporating fermented foods into your routine.
L. Reuteri Yogurt
This probiotic yogurt has become popular for supporting beneficial gut bacteria.
Ingredients
• 1 quart organic milk or half-and-half is best in my opinion to use.
• 1–2 probiotic tablets containing Lactobacillus reuteri
• 2 tbsp prebiotic fiber (such as inulin)
Instructions
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Warm the milk to about 100°F (38°C).
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Crush the probiotic tablets and mix them with the inulin.
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Whisk the mixture into the milk.
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Place in a yogurt maker>> This is the one I use and find it great because it sets for the 36 hours in which you need for this type>>
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Ferment for 36 hours.
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Refrigerate and consume within one week.
The extended fermentation allows beneficial bacteria to multiply significantly.
Homemade Kefir
Kefir is one of the most diverse probiotic foods available.
Ingredients
• 1 tablespoon kefir grains
• 2 cups milk
Instructions
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Place kefir grains in a glass jar.
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Pour milk over the grains.
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Cover loosely with a cloth.
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Leave at room temperature for 24 hours.
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Strain the grains and refrigerate the liquid kefir.
The grains can be reused indefinitely.
Apple Cider Vinegar Tonic
Apple cider vinegar can support digestion when consumed before meals.
Simple Daily Tonic
• 1 tablespoon raw apple cider vinegar
• 1 cup warm water
• Optional: honey and lemon
Drink before meals to support digestive enzymes and stomach acid production. I make my own with remains of apples. I just put my apples in filtered water and let it ferment for a month, place it in my fridge using a glass container.
The Power of Nourishing the Body
When we begin nourishing our bodies with real, living foods, many people notice improvements in:
• energy levels
• mental clarity
• digestion
• mood stability
• overall productivity
Food is not the only factor in mental health, but it is a foundational one that is often overlooked.
Returning to whole foods, traditional fermentation, movement, rest, and spiritual grounding can make an incredible difference.
These ancient practices are not complicated, but they are powerful.
Sometimes the most profound changes come from returning to the basics. Read your Bible daily for true wisdom do what it says including, nourish your body with whole God made foods and listening for instruction.
References
Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: The impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience.
Aarts, E., et al. (2017). Gut microbiome in ADHD and its relation to neural reward anticipation. Microbiome.
Marco, M. L., et al. (2017). Health benefits of fermented foods: Microbiota and beyond. Current Opinion in Biotechnology.
Pothoulakis, C. (2009). Anti-inflammatory mechanisms of action of Lactobacillus reuteri. Alimentary Pharmacology & Therapeutics.
Katz, S. (2012). The Art of Fermentation.
