Have you ever heard the “gut” referred to as the 2nd brain and wondered what that actually meant? I know I did. It was probably about a decade ago and over time that reference resurfaced more frequently. Now, the spotlight is on this important connection, and it seems it couldn’t have come at a better time.
The gut-brain axis is a two-way communication system that allows the gut and brain to talk to each other and influence each other in ways that can affect overall health & well-being. These signals can affect everything from mood and appetite to the immune system.
In a recent news interview, a Microbiologist from UC San Diego discussed the importance of the mind-body connection as an important component of health, and brought forth a direct connection between depression and gut health. The key components of the gut brain axis are the microbiome which is made up of a collection of microorganisms that live in the digestive system. These microorganisms play a critical role because they can produce chemicals that affect our mood and behavior. Studies show that ninety percent of serotonin and fifty percent of dopamine is produced in the gut. But, when out of balance, not enough of those feel-good chemicals find their way to the brain. The health of the gut microbiome can have a significant impact on mood and overall sense of well-being.
If this is sounding like too much of a science lesson, my apologies. I’m truly just skimming the surface here. But it’s important stuff. According to the National Institute of Health, rates of anxiety, depression, and substance use disorder have increased since the beginning of the pandemic. Mental Wellness is an important topic and gut health impacts so much more than a healthy digestive system. Simply speaking, studies show that when the gut and the brain communicate with each other through the gut-brain axis, it can affect bodily functions like brain health, immune health & and some forms of chronic disease. For example, if we are feeling stressed the body may release hormones like cortisol that can cause changes in the digestive system.
Similarly, if we eat something that doesn’t agree with us, it can cause inflammation in the gut which triggers a response in the brain. This can cause feelings of anxiety, irritability, fatigue or even depression.
The easiest way to positively impact the gut microbiome is to eat gut-healthy food. This means eating plenty of fruits and vegetables, whole grains, and lean proteins while minimizing intake of processed foods, sugar, and unhealthy fats. In addition, lifestyle factors also affect the health of the gut-brain axis. Getting enough sleep, managing stress, and regular exercise can all help support this worthy cause. Once again illustrating the benefits of good nutrition and healthy lifestyle choices reach
far beyond changing the number on a scale.
Fiber rich foods help maintain healthy digestion, regularity, and overall gut health. Foods containing pro-biotics and pre-biotics such as certain yogurts and fermented foods like sauerkraut are very good options. However, keeping inflammation at bay by avoiding inflammatory foods, and loading up on anti-inflammatory foods are key. Anti-inflammatory foods tend to be loaded with vitamins and minerals, plant compounds or even omega 3 fatty acids.
Certain supplements that may also be helpful in supporting the health of the gut-brain axis. Probiotics are live bacteria that can help to restore the balance of bacteria in the gut, while prebiotics are substances that can help to feed the good bacteria in the gut. There are countless pro and pre-biotics that have specific roles in providing this support throughout the entire system.
Overall, the gut-brain axis is a complex and important connection between the digestive system and the brain. Multiple studies show by taking steps to support the health of this connection, it may be possible to improve overall wellbeing. In sharing this information, it is not my intention to minimize a serious issue by suggesting there is a “simple solution”. My intention is to increase awareness of hopeful possibilities that may be overlooked. Nutrition and lifestyle changes can be a powerful starting point that leads to a better frame of mind that can in turn lead to additional positive steps. Take the time to check in with your emotional well-being, reach out to a trusted professional and take good care of you.
