As one YouTube commenter said, “Trust your gut, but make sure you have a trustworthy gut first”!

Dr. Tracey Marks, psychiatrist, explains how:

Gut feelings and more

As you probably know, the gut and brain communicate via the vagus nerve, making gut bacteria highly influential.

How influential? Here are some key points from the video:

• Healthier gut bacteria are linked to more cautious risk-taking and future-oriented decisions.
• Gut bacteria influence serotonin (95% produced in the gut), dopamine, and neurotransmitters essential for decision-making.
• People with good gut health prioritize fairness in decision-making.
• The gut influences decision-making via neurotransmitter production, vagus nerve signaling, and inflammation control.

Gut bacteria produce metabolites (beyond the neurotransmitters mentioned above!) that affect nerve circuits for emotion and executive function. These postbiotics (postbiotics = byproducts of gut bacteria fermenting prebiotics) play a crucial role in brain health. Examples of things they make include short-chain fatty acids (butyrate), enzymes, peptides, and vitamins, which between them strengthen gut lining, reduce inflammation, regulate serotonin, and support immune function. Scientists are even exploring postbiotics for treating metabolic and inflammatory diseases.

Timeline of brain-gut axis health improvements

• Days 4–14: gut bacterial composition starts changing (you probably won’t notice anything brainwise, but you may get gas; this is normal and temporary)
• Weeks 2–6: mood and mental clarity improve (you’ll start feeling it here, most likely first in an abstract “life seems more beautiful” sort of way, plus less brain fog)
• Months 2–3: long-term neural adaptations form (this is where the decision-making improvements come in, so you’ll need some patience about this, but the mood boost you’ve now had since weeks 2–6 should make the next bit even easier).

Dr. Marks’ suggestions, to make the most of this:

1. Diversify diet: aim for 30* different plant-based foods per week!
2. Try fermented foods: start with small amounts of kimchi, kefir, etc.
3. Increase fiber intake: add chia seeds or flaxseeds to meals!
4. Limit artificial sweeteners: many of them disrupt gut bacteria.
5. Maintain regular meal times: supports bacterial circadian rhythms.
6. Don’t rely solely on supplements; whole foods are more effective!

*this is not a random number out of a hat; there is science behind the number! Here’s the science.

For more on all of this, enjoy:

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Want to learn more?

You might also like:

Genius Gut: 10 New Gut-Brain Hacks to Revolutionise Your Energy, Mood, and Brainpower – by Dr. Emily Leeming

Take care!

Dr. Michelle Wong—chemist, science educator, and cosmetician—explains the science:

Factors to take into account

UVA and UVB aren’t entirely interchangeable, so it’s important to know what you’re up against.

Sunscreen is rated by SPF, which indicates UVB protection—guarding against burning, skin cancer, and premature aging. Broad spectrum or UVA ratings measure protection against UVA rays, which cause tanning, contribute to melanoma, and can lead to skin aging and hyperpigmentation. However, most UV studies are based on white skin, which may not apply universally.

The need for sunscreen indoors depends on how much UV exposure you receive there:

• Direct exposure occurs when sunlight shines directly on you, such as when sitting by a window.
• Diffuse exposure happens when UV rays are scattered by air molecules or reflected off surfaces, which can still occur in shaded areas.

Indoors, walls and barriers do reduce UV exposure significantly. However, factors like window size, distance from windows, and the type of glass (which blocks UVB but not all UVA) play important roles in determining exposure.

The UV index (your phone’s weather app will probably have this) indicates the level of sunburn-causing UV in a specific area at a particular time. In Sydney, for example (where Dr. Wong is), the UV index can vary from 12 in summer to 2 in winter. Although UVA levels fluctuate less dramatically than UVB, they still peak during midday and in summer. Health guidelines in countries like Australia recommend wearing sunscreen when the UV index is 3 or above, but not necessarily every day.

Personal factors also influence the need for sunscreen indoors. People with darker skin, who have more melanin, may need less protection from incidental UV exposure but might still require UVA protection to prevent pigmentation. Those using skincare products that increase UV sensitivity, like alpha hydroxy acids, or those with specific medical conditions, such as photosensitivity or a family history of skin cancer, may also get particular benefit from wearing sunscreen indoors.

As to the downsides? There are some drawbacks to wearing sunscreen indoors, including cost, the effort required for application, and the risk of clogged pores. Though health concerns related to sunscreen are generally minor, they may tip the balance against wearing it if UV exposure is minimal.

For more on all of this plus visual teaching aids, enjoy:

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Want to learn more?

You might also like:

Do We Need Sunscreen In Winter, Really? ← we tackle the science behind the answer to this similar* question

_{*But different, because now we need to take into account such things as axial tilt, the sun’s trajectory through the atmosphere (and thus how much gets reflected, refracted, diffused, etc—or not, as the case may be).}

Take care!

Friendships matter a lot, playing a significant role in our wellbeing, physical as well as mental. They bring additional meaning to our lives, help us cope with setbacks, and hopefully will be at our side through the highs and lows of life. And yet, for something that’s in principle good for everyone involved, there can be problems:

Friend to the end?

Firstly, some people find it harder to make (and then further deepen) friendships with others, which can be for a whole host of reasons.

Approaching new people can feel intimidating, but it’s a common struggle. Research shows that people often underestimate how much others enjoy their company, a phenomenon known as the “liking gap.” By reminding ourselves that others are likely to appreciate our presence and expecting to be well-received (the “acceptance prophecy”), we can approach social interactions with greater confidence.

As relationships grow, they often deepen through companionship and closeness:

• Companionship arises from shared hobbies, interests, or values, and it builds rapport.
• Closeness involves sharing thoughts, feelings, and experiences, which can build intimacy together.

An important key to these is consistency, which—whether through regular chats, honoring plans, or showing support—helps strengthen bonds, even in long-distance friendships (something often considered a barrier to closeness).

Even the strongest friendships can face challenges, of course. Conflicts may arise from a lack of support during difficult moments, or worse, betrayal. Or it could all be a misunderstanding. These situations are best addressed through honest, non-judgmental conversations. Avoiding defensiveness or accusations, and instead focusing on sharing feelings and understanding the other person’s perspective, can turn these tough discussions into opportunities for growth and stronger connections.

For more on all of this, enjoy:

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Want to learn more?

You might also like to read:

How To Beat Loneliness & Isolation

Take care!