The Brain-Gut Connection: Unlocking the Secret to Better Mental Health
Have you ever gotten butterflies in your stomach when you were nervous? Have you ever had a “gut feeling” about something? Have you ever felt nauseous in response to anxiety? There’s a strong connection between our gut and our brain, and it’s not just about digestion. In fact, recent research has shown that our belly can have a significant impact on our mood.
In this blog post, we’ll dive into the fascinating world of the gut-brain connection and learn how our belly influences everything from anxiety and depression to happiness and motivation. We’ll explore the science behind this connection and provide practical tips on how to improve your gut health to boost your mood and overall well-being.
What is the enteric nervous system?
The autonomic nervous system is a branch of our nervous system that is responsible for controlling involuntary bodily functions like heart rate, blood pressure, perspiration, and the activation of our stress response. The autonomic nervous system is further divided into three branches: the sympathetic nervous system, the parasympathetic nervous system, and the enteric nervous system. The sympathetic nervous system is our “fight-or-flight” response, mobilizing us when we detect a threat to our safety. The parasympathetic nervous system is our “rest-and-digest” response, otherwise known as the relaxation response. The enteric nervous system (ENS) is a lesser-known division of the autonomic nervous system that controls our gastrointestinal system. The ENS has not gotten the attention that it deserves, and it is gaining notoriety as new research points to how crucial it is in our mood and overall well-being. Let’s explore why.
Why is the enteric nervous system important?
There are more than 100 million cells within the ENS, which is more than any other body part except the brain, which is why it has been nicknamed “second brain” or “belly brain.” The ENS is so extensive that it has the ability to operate independently without needing any input from the brain. The ENS communicates with the brain synergistically– not only receiving information from the brain but also sending information to the brain. New research shows that gastrointestinal symptoms may actually send signals to the brain that trigger mood changes, not just the other way around (the brain sending signals to the stomach about our mood).
How does our gut health impact our mental health?
This new research about the enteric nervous system has revolutionalized mental health treatment. For years, it was assumed that anxiety and depression caused gastrointestinal problems, but current research indicates that the opposite may be true: anxiety and depression may also be caused by gastrointestinal problems. According to Dr. Jay Pasricha, director of the Johns Hopkins Center for Neurogastroenterology, a “higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety.” This new understanding of the gut-brain connection also expanded the mental health treatment options. Not only are antidepressants now being used to treat gastrointestinal disorders like IBS, but other treatment modalities used to treat anxiety and depression may positively impact the ENS. Conversely, by improving our gut health, we also improve our mental health.
Still not impressed? Here are some additional facts about the ENS and its impact on our mental health:
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- 90% of the cells responsible for our stress response are sent from the gut to the brain rather than the other way around (which proves just how important “gut feelings” really are).
- 95% of the body’s serotonin is found within the ENS. Serotonin is a neurotransmitter that’s primarily involved in mood regulation and pain perception.
- About 50% of the body’s dopamine is found within the ENS. Dopamine is commonly referred to as the “feel-good” neurotransmitter because it is released into our bloodstream when we experience pleasure or reward.
- New research suggests that having a healthy gut may actually lower our cortisol levels (the stress hormone).
- When we are in fight-or-flight, energy and blood flow are directed to our brain and larger muscle groups that are deemed necessary for survival. Consequently, blood and energy are directed away from the belly, which can slow or even stop digestion. Fight-or-flight is meant to be a short-term response to fear, but when we are chronically stressed or fearful (which is common in disorders like clinical anxiety or posttraumatic stress disorder), this can lead to gastrointestinal problems.
Now, what can you do with all of this information? Here are some ways to improve your gut health:*
1
Breathe.
Many of us hold a lot of stress and tension in our bellies. When done chronically, this can lead to gastrointestinal problems. By practicing diaphragmatic breathing, or breathing with an emphasis on expanding and contracting the belly, we can soften the muscles of the belly to combat the chronic tension we hold in the belly. There are guided versions of diaphragmatic breathing on Youtube, like this one.
2
Reduce your stress.
Stress has a tremendous impact on our gastrointestinal system. By lowering our stress levels, we can improve our gut health. Some stress-relieving activities are exercise, massage, yoga, getting enough sleep, and laughing.
3
Eat more fiber.
Fiber helps us maintain a healthy gut. Some high-fiber foods are raspberries, artichokes, green peas, broccoli, chickpeas, lentils, beans (kidney, pinto, and black), and whole grains.
4
Limit your intake of dairy, red and processed meats, and refined sugars.
These foods negatively impact healthy gut bacteria.
5
Consume probiotics.
Probiotics add “good bacteria” to your gut. It is recommended that these probiotics come from natural sources like yogurt, Kefir (a fermented probiotic milk drink), kimchi, sauerkraut, kombucha, and some cheeses (Gouda, mozzarella, cheddar, and cottage cheese) rather than supplements.
**These are just suggestions and may not apply to everyone. If you have serious gastrointestinal issues, consult your doctor for personalized recommendations.
At Embodied Wellness Center, we take a holistic approach to mental health treatment. Interested in holistic therapy or want to learn more about it?
*Disclaimer: The content posted on this website is for marketing and educational purposes only. It is not, nor is it intended to be, psychotherapy or a replacement for mental health treatment. Please seek the advice of your licensed medical or mental health professional, and do not avoid seeking treatment based on anything read on this website.
