The Gut-Brain Axis at Sea: How Nutrition Supports Mental Resilience

Life at sea is not easy - not just physically, but mentally too. But did you know that your gut health plays a big role in how you feel, think, and handle stress?

What is the Gut-Brain Connection?

Your gut and brain are constantly talking to each other. This is called the gut-brain axis. It is like a two-way radio system between your stomach and your head.

Inside the gut live trillions of tiny bacteria (i.e., microbiome) that help digest food, fight illness, and even produce chemicals that affect your mood (like serotonin), which helps you feel calm and happy.

So, when your gut is healthy, your brain works better. When it is not, you might feel more anxious, tired, or even depressed.  

Why this matters onboard?

While onboard your vessel, you might face:

• Stress from long shifts and tight schedules

• Isolation from loved ones

• Disrupted sleep due to shift work

All of these can mess with your gut, and in turn, mood and mental strength.

What can you do about it?

Here are simple ways to support your gut and boost your mental resilience:

• Eat more fiber!

  Fiber feeds the bacteria in your gut. Try to include more whole grains like whole grain bread and rice, lentils, beans, fruits and vegetables.

  
  

• Add fermented foods whenever possible!

  Yogurt, pickles, and sauerkraut contain natural probiotics.

• Cut back on sugary and processed foods!

  Too much sugar and ready to eat foods can harm your gut bacteria and increase inflammation.

• Eat mindfully!

  Try not to rush meals whenever possible. Eating slowly and enjoying your food helps digestion and reduces stress.

• Stay hydrated!

  Water helps digestion and keeps your gut working smoothly. Aim for 8-10 glasses of water per day, and more under very hot environments.

Bonus: Gut-Friendly Habits Beyond Food

• Get some movement!

  Even short walks on deck or stretches help your gut and mood.

• Talk to someone!

  Sharing how you feel helps reduce stress, and stress affects gut too.

Gut is like your second brain. Taking care of it with good food and simple habits can help you stay sharp, calm, and strong, even during long voyages.

So, next time you sit down to eat, remember: you are feeding your mood too!

This article has been authored by Oceanic Health & Wellbeing Department, a team of nutrition and dietetics experts, as part of our commitment to enhancing crew wellbeing in the maritime industry.