Do you ever get that knot in your stomach ahead of some big event, or wave of nausea wash over you at that difficult moment? If so, then you can see firsthand just how powerful the connection between the gut and the brain is. It sounds a little strange at first; who ever hasn't eaten their breakfast because of how one felt about that day ahead? Still, even though this is a very unusual personal experience, there is a very scientific basis behind such symbiosis known as the gut-brain axis, or GBA.

But, of course, it is a simple truth that much of the language we use to describe ourselves - feeling "butterflies" in the gut, having a "gut-wrenching" experience, for example - arises directly from the simple fact of such a deep physiological relationship. This axis can impinge on your mental health and even your digestion in some fascinating ways, linking conditions as distinct as anxiety and gut issues into a complex relationship affecting both body and mind.

The Gut-Brain Connection

The gut-brain axis is no laughing matter. Imaging that your gut and your brain are two talking partners. Just thinking about food can let loose stomach juices, but stress and anxiety can send distress signals down from your brain to your gut, which might make you feel nauseous or crampy in your stomach. And an upset stomach can send back a signal to the brain, aggravating stress or feeling depressingly miserable. This complicated feedback loop makes the gut-brain connection both intriguing-and sometimes frustrating.

So, what is going on in the body if there is a knot in the stomach and stresses are very stressful? It is due to the work of the gut-brain axis through the central and enteric nervous system, the immune system, and hormonal pathways that will enable a dialogue two ways between the brain and the digestive system.

Is Anxiety Messing with Your Digestion?

For a very intimate relationship exists between the gut and the brain, perhaps it should not be so great a surprise that stress presents not only as bloating, discomfort in the stomach, and even heartburn. More importantly, however, there is widespread understanding now that gastrointestinal conditions are not imagined or purely psychological.

Psychosocial factors like anxiety or depression might combine with physiological factors to cause or exacerbate symptoms, rather than being the cause themselves. For example, the patients suffering from functional GI disorders- such as IBS- are highly sensitive to pain. This is associated with the mechanism of how the brain processes pain signals coming from the gut.

Many research studies illustrate that therapy involving stress reduction or management of mental illnesses such as anxiety and depression has brought tremendous positive effects on symptoms along the digestive tract. This shows a direct relation between the gut and the brain, affecting emotional and physical conditions.

Why does stress first hit your stomach?

Our gut and our brain keep talking back and forth in an uninterrupted stream of communication, whether by neurons, hormones, or immune responses. That is why stress frequently triggers IBS, celiac disease, or colitis because, as we've repeated throughout the book, digestion is so dependent on this signaling pathway. Alterations caused by stress in the gut microbiota-the community of microscopic living beings in our intestines-may confound digestion and interfere with the disposition.

At the front line of ongoing research is the role of the microbiome in this gut-brain dialogue. The massive complex of bacteria and other microbes in the microbiome play a huge role in governing this communication. These microbial metabolites can, indeed affect the functioning of the brain, including such key neurotransmitters as serotonin and dopamine-the very ones you may have heard often regulate mood. For example, it is believed that 95% of serotonin is in the gut and not the head.

Gut Microbiota

The trillions of microbes in the gut play a crucial role in activities such as synthesizing vitamins, breaking down fibres, and aiding the immune system. This imbalance has been termed as dysbiosis, which causes digestive problems and even mental health problems like anxiety or depression.

In fact, early-life gut microbiota may even shape how the brain develops; for example, gut health can make people suffer from autism spectrum disorder, depression, and even neurodegenerative diseases like Parkinson's.

How to Support Your Gut-Brain Axis

The balance in the gut-brain axis is symptomatic of treatment but generally speaks to diet, stress management, and mindfulness. A diet adequately balanced with fiber, fruits, vegetables, and fermented foods such as yogurt or kimchi feeds the beneficial bacteria in the gut, activates them, and prepares them for regulation in mood and digestion.

Chronic stress can overactivate the gut-brain axis and exaggerate this vicious cycle, making it hard to get out of this loop. Some maneuvers such as practice in mindfulness, meditation, psychotherapy may somewhat help in alleviating stress, and thereby rebalancing the sensitive system.

The gut-brain axis reminds that the body and mind interact intricately with each other. Whether it's butterflies in the stomach or indigestion, understanding what GBA does will help you cope better with both conditions. Learn to listen to your gut, care for your microbiome, and find your own ways of managing stress.

We know. We know. Willingly dipping yourself into freezing water is not everyone's idea of a good time. In fact, it’s the stuff most nightmares are made of. But people are queuing up to do it. Whether it’s a tub full of ice cubes or a freezing lake at 6am, cold plunges are a thing. While you will be surprised to know the benefits, first know what exactly happens when you put your body through this temporary torture.

From giving your mood a caffeine-free lift to helping muscles relax, here's what makes cold plunging the icy wellness trend for your body and brain.

1. Boosts Your Mood

A few minutes in icy water can deliver a euphoric high. That’s because cold exposure triggers a rush of endorphins, your body’s natural feel-good chemicals. It also reduces cortisol, the stress hormone. Some studies even suggest that cold water immersion can help ease symptoms of depression and anxiety.

2. Recovers Muscles

Ever wonder why athletes dunk themselves in icy baths post-game? Cold plunges help reduce inflammation, speed up muscle recovery, and soothe soreness. When you expose your body to extreme cold, blood vessels constrict. Once you’re out and warming up, they dilate, increasing blood flow to tired muscles.

3. Improves Sleep

Taking a cold plunge can actually help you sleep better. Post-immersion, your body enters a state of deep relaxation once it warms back up. Your nervous system settles down, and your sleep hormones kick in more efficiently.

4. Boosts Immune System

Regular cold plunges may also give your immune system a little kick in the pants. The cold stimulates white blood cell production, which helps your body fight off illness. Some studies have found that people who practise cold water immersion regularly tend to get fewer colds and recover faster.

5. Makes Your Skin Glow

Cold water tightens your pores, reduces puffiness, and boosts circulation to your skin. It’s basically nature’s version of a toner. Plus, by reducing inflammation and flushing out toxins, your skin is left looking brighter, fresher, and decidedly more awake than you feel.

6. Teaches You to Breathe

Ever tried to breathe normally when your body is screaming from shock? Cold plunges force you to master your breath. That slow, deep breathing you’re encouraged to do during the first freezing minute? It’s not just to stop you from panicking. It actually helps train your nervous system to stay calm under pressure, build mental resilience, and reduce anxiety over time.

In a nutshell, cold plunging isn’t just a weird wellness trend. It’s a full-body and mind experience that comes with some genuinely impressive health benefits. Yes, it’s uncomfortable. Yes, you’ll want to scream. But after a while, you might just find yourself looking forward to it.

For a country that treats 23 degrees Celsius like it is the Sahara, the UK isn’t exactly built for this kind of heat. While most of us are busy Instagramming sunsets, our bodies might be quietly waving red flags. And that tiredness or weird headache is not just the heat; it could be your system slowly giving signs.

Here is what the heat could actually be doing to you and why you should not ignore it.

That Headache Is a Heat Alarm

You’ve drunk your water, you're not hungover, and yet your head’s pounding like you’ve been at a rock concert. Heat headaches are real, and they’re one of the first signs your body is overheating. So slam a glass of water, sit in front of a fan, and maybe ditch the hot coffee for something icy. It would help if you stuck your feet in a cold bucket like your gran used to do.

Sweat, Then No Sweat? That’s Trouble

At first, you’re drenched like you’ve run a marathon in your own kitchen. But then… nothing. You stop sweating. Your skin feels dry, hot and honestly a bit different. This switch can be dangerous. It’s a classic heatstroke sign. Do not ignore if you’ve been roasting all day and your skin is suddenly dry and flushed; that’s your cue to cool down fast. Think cold compress, wet towel, or even lying in a bath.

Muscles Twitching on Their Own?

Random leg twitches? Sudden tummy cramps while lying down doing absolutely nothing? That’s not just your body being weird; it’s heat cramps. They happen when you’re low on salt and hydration, and they can be surprisingly painful. DIY remedy: Bananas, electrolyte sachets, or if you’re fancy, coconut water.

Feeling Like You're About to Faint on the Road?

Heat dizziness is uncertain. One minute you’re grabbing grapes; the next you’re gripping the trolley like it’s your last hope. When it’s hot, your blood pressure can drop faster than your motivation on a Monday. If you suddenly feel woozy or like you’re in a bad dream, sit down before you fall down. Always carry a water bottle.

Can’t Think Straight? Not Just the Heat Making You Dull

If you’re suddenly mixing up names, forgetting simple words, or spacing out mid-text, that could be the heat messing with your brain. Mental fog, confusion, or even irritability are signs that your body is cooking from the inside. If someone is slurring, looking spaced out, or acting like they’ve had a few too many but haven’t, it could be heatstroke. Call for help.

Your Skin Feels Like a Radiator?

Hot, dry, and suspiciously flushed skin is not the summer glow you think it is. If your skin starts feeling like it belongs in an oven, it means your body’s not coping well with the heat. Especially if your pulse is racing and you feel weirdly calm. Get help. This is your body in SOS mode. Cool off immediately and don’t try to “push through it”.

Swollen Feet?

Heat can make your feet and ankles puff up like inflatable pool toys. It’s not you gaining sudden water weight; it’s literally your blood vessels acting up. So put your feet up, wear comfy shoes, and avoid salty snacks. That means no crisp binge while complaining about the weather.

Do Not Forget To:

• Hydrate well
• Draw the curtains always
• Sit in front of a fan for relief
• Avoid peak sun hours
• Don’t ignore what your body’s whispering

What is better than being able to ward off one of the most devastating brain diseases? And guess it did not necessarily involve a prescription or a breakthrough drug but simply tweaking your daily habits. That is the message Irish neuroscientist Dr. Sabina Brennan shared when she sat down with Davina McCall on the Begin Again podcast. With dementia cases in the UK soaring and projected to rise, her tips could not come at a better time.

Though the underlying causes of Alzheimer’s, the most common type of dementia, still puzzle experts, Dr. Brennan is certain of one thing: we have more control than we think. Through simple, everyday choices, we can give our brains a fighting chance.

Here is what she says we all should be doing:

1. Sweat It Out for a Sharper Brain

Dr. Brennan insists the real magic lies in movement. “Physical exercise is one of the best things you can do for your brain health,” she told Davina. That is not something most people expect to hear when it comes to dementia, but the link is undeniable.

The secret weapon here is a protein known as brain-derived neurotrophic factor, or BDNF. Think of it as plant food, but for your brain. “I call it ‘Miracle-Gro for the brain’. It makes it easier for you to grow new brain cells and new connections between them. And that is what you want in a healthy brain. Lots of brain cells and connections.”

She goes on to explain why that is so critical in the early stages of dementia. “If you get Alzheimer's disease pathology in your brain in the early stages, it is not about how much pathology, how much disease you have in your brain. It is about how much healthy brain you have to cope with that disease that will allow you to continue functioning for as long as possible.” So build up that mental muscle now, and you may buy yourself more time down the road.

2. Socialise More

If you needed a reason to chat with your neighbour or call your grandmother, here it is. “A challenging activity for your brain” is how Dr. Brennan describes conversation. “Your brain has to work hard. And that is really, really good.”

She is not talking about small talk alone. It is the deeper connections and dynamic conversations that really get the grey matter going. And crucially, she urges us to be intentional about who we socialise with.

“We tend to hang out with people of the same age as us,” she points out. “But there is no nice way to say it. As you get older, your age cohort will die off. And so people end up socially isolated through no fault of their own.”

Her solution? Build intergenerational friendships before it is too late. “We have to have more intergenerational friendships. And the research shows that everybody benefits in that case; younger people interacting with older people have to do something about that.”

Isolation is not only emotionally draining, she warns; it is mentally damaging too. And visiting older relatives should not be seen as a one-way street. “Visit them as an equal. Do not visit them as someone who is doing a good deed. Talk to them as an intelligent individual.” It is a brain-boosting strategy that doubles as a social fix.

3. Learn Something New

If you have been meaning to learn the ukulele or brush up on French, now is the time. Dr. Brennan’s rallying cry? “Go mental.”

“Learn something new because that is when you harness neuroplasticity,” she says, referring to the brain’s ability to reorganise and adapt. But she admits the word “learning” comes with baggage. “I just wish there was another word for learning because it has got such connotations about education and school and, for a lot of people, a lot of negative [connotations].”

Still, learning, in the broadest sense, is key. She even uses the simple act of opening a door to make her point. “When you open a door for the first time, you are learning how to open that door. Your brain is learning how much pressure to put on that door and how much force you have to push it.”

So, yes, Sudoku is great, but do not stop there. “Once you are good at it and you are comfortable, you have to push yourself to the next level. Go from a simple crossword to a complex crossword. Put a timer on so you do it more quickly. You know, you just have to keep challenging yourself. But it can be anything. If you play a musical instrument, learn another technique.”

Whether it is mastering a new recipe, joining a dance class, or finally tackling those cryptic crosswords, the goal is to keep your brain guessing.

And do not forget rest. Dr. Brennan wraps up her advice with one final reminder: all that mental hard work needs to be processed. “Getting enough sleep so your brain can effectively process and categorise all those new skills is crucial.”

We might not have a cure for Alzheimer’s yet, but according to Dr. Brennan, we are far from powerless. Move your body, keep your social circle diverse, and challenge your mind, not just to stay sharp, but to stay connected and alive. It is simple science with life-changing impact.