The Connection
The connection between the brain and the gut has been an interest of mine for a while. It has been well established that the brain and the gut communicate and control each other and stress is a great contributor to gut issues…and vice versa. Recently a new important player in this interconnection has been discovered…..the human microbiome. After reading hundreds (literally!!!) of scientific articles I can say with confidence that human intestinal bacteria have a tremendous impact on our brain health. Actually, this observation is not new as reports from the early 1900s describe the association between chronic diarrhea and mood disorders. Not until the past decade the human microbiome has become the subject of robust scientific research which finally gave us an understanding of its importance on human health. I have to say that I was astonished when I learned that the researchers were able to identify the actual mechanisms showing how the microbiome affects the brain. Having this knowledge gives us a great tool in helping people with gut and mood issues….. and vice versa!. Imagine if eating differently and changing your microbiome could elevate your mood or improve your brain and mental health. Or if reducing stress can also reduce gut symptoms.
Sounds interesting? Let’s learn all about the gut-brain axis and how you can leverage this new research to improve your gut and brain. Before we go over how to do this, let’s look at a bit more of the biology behind the gut-brain axis
Your nervous systems
There are two parts of your “main” nervous system. One is the part that we can consciously control, like when we move our muscles to walk around, chew our food, or swim laps. This is called the somatic nervous system. The other part of our nervous system controls all of those things that we can’t control, but need to survive. These include processes that happen automatically in the background: breathing, heart beating, sweating, or shivering. This part of the nervous system is called the autonomic nervous system (because it works automatically). The autonomic nervous system interacts with the gut which means that when our body is stressed we can experience gut symptoms and when we’re relaxed our digestion does what it’s meant to do.
How stress and emotions affect your gut
Because of these strong connections between the gut and the brain, it’s easy to see how stress and other emotions can affect the gut. Things like fear, sadness, anger, or feeling anxious or depressed are often felt in the gut. When they cause our digestive systems to speed up (or slow down) too much, this can influence pain and bloating. It can also allow germs to cross the lining of the gut and get into the bloodstream, activating our immune systems. This is why stress and strong emotions can contribute to or worsen a number of gut issues such as Crohn’s disease, colitis, irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), or food allergies or sensitivities. Then, these gut issues are communicated to the brain, increasing the stress response and affecting our moods.
Your gut is your “second brain”
The influence of the human microbiome on the brain reaches beyond neurotransmitter regulation. Inflammation in the gut, specifically an increase in pro-inflammatory cytokines, caused by the overgrowth of pathogenic bacteria has been linked with anxiety. Interestingly, researchers found that when pathogenic bacteria are brought back to normal levels then anxiety resolves.
Which microbes are in your microbiome?
The answer is simple – microbiome stool testing. At this time scientists did not develop an environment in a lab that can mimic the human large intestine and these microbes cannot be grown in a traditional way. Fortunately, new technology brought a new and extremely reliable way to analyze the exact composition of the human microbiome – full genome sequencing. Yes! You read that correctly. In my practice, I use this test to get the full picture of your microbiome. This allows me to come up with a plan that is based on your unique microbiome! This will help you with understanding how your microbiome digests food for you, how it interacts with your metabolism, which vitamins are secreted by it and how your mood can be influenced by the microbiome. Sounds interesting? Schedule a consultation and let’s figure it out!
How to eat and de-stress for better gut and brain health
What you eat has a huge impact on your health. This is particularly true when it comes to the microbiome. Your gut health improves when you eat a higher-fiber, more plant-based diet. That’s because it provides your friendly gut microbes with their preferred foods so they can grow and thrive. Reducing the amount of sugar and animal protein (especially red meat) can shift your microbiome toward a more beneficial one as well. These simple changes can promote the growth of a healthier community of microbes and help with reducing symptoms of depression, mood and anxiety. If you need ideas on how to incorporate microbiome-stimulating meals try my “Nourish with Functional Nutrition” meal plan!
For better gut and brain/mental health, eat more:
- Plant-based protein
- Fresh fruit and vegetables
- Nuts and seeds
- Whole grains
- Fermented foods
For better gut and brain/mental health, eat less:
- Red meat
- Sugar
- Refined carbohydrates
- Processed foods
- Artificial sweeteners
What about stress? Evidence suggests that some stress reduction techniques or psychotherapy may help people who experience gut issues. They can lower the sympathetic “fight or flight” response, enhance the parasympathetic “rest and digest” response, and even reduce inflammation.
Some of the stress-reduction techniques I love and recommend are:
- Guided meditation
- Deep breathing
- Mindfulness
- Relaxation
- Yoga
Your gut, brain, and mood will thank you!
If you are ready to learn what’s in your gut and implement a plan that is going to elevate your mood, consult me and together let’s create a plan that is right just for you!
