The Gut-Brain Connection: How the Microbiome Affects Our Mood and Health
Just hanging out in one of nature’s microbiomes - the Purisma Creek Redwoods in Half Moon Bay, CA
The human body is a complex network of interconnected systems, each of which plays a crucial role in maintaining our health and wellbeing. One of the most fascinating of these systems is the gut-brain axis, a two-way communication highway that connects the brain to the gastrointestinal (GI) tract. This axis is critical for regulating a variety of bodily functions, from digestion and metabolism to immune function and mental health.
In recent years, scientists have made significant strides in understanding how the gut-brain axis works, and how it can be manipulated to improve our overall health. One of the most exciting areas of research in this field is the study of the gut microbiome, the collection of trillions of bacteria, viruses, and other microorganisms that reside in our intestines. These tiny creatures play a vital role in regulating our immune system, producing essential nutrients, and even influencing our mood and behavior.
In this article, we'll explore the gut-brain connection in more detail, looking at how the microbiome affects our mental health, and how we can support a healthy microbiome through diet and lifestyle changes.
What is the Gut-Brain Connection?
The gut-brain axis is a complex network of nerves, hormones, and chemical messengers that connect the brain to the GI tract. This axis allows the brain to communicate with the gut, regulating everything from the release of digestive enzymes to the contraction of intestinal muscles. At the same time, the gut communicates back to the brain, providing feedback on the state of the microbiome and the overall health of the GI tract.
There are several key components of the gut-brain axis, including the enteric nervous system (ENS), the vagus nerve, and various hormones and neurotransmitters. The ENS is a complex network of neurons that spans the entire length of the GI tract, from the esophagus to the rectum. This network of neurons is sometimes referred to as the "second brain," as it is capable of regulating many functions of the GI tract independently of the central nervous system (CNS).
The vagus nerve is another critical component of the gut-brain axis. This nerve connects the brain to many organs throughout the body, including the heart, lungs, liver, and intestines. By stimulating the vagus nerve, researchers have been able to modulate various aspects of GI function, including gut motility, acid secretion, and immune response.
Finally, several hormones and neurotransmitters play a crucial role in regulating the gut-brain axis. For example, serotonin, a neurotransmitter commonly associated with mood regulation, is also produced in the GI tract and is thought to play a role in regulating gut motility and other aspects of GI function. Similarly, the hormone ghrelin, which is produced in the stomach, has been shown to influence appetite and energy metabolism.
The Microbiome and Mental Health
One of the most exciting areas of research in the gut-brain axis is the study of the microbiome and its impact on mental health. Over the past decade, researchers have discovered that the microbiome plays a crucial role in regulating our mood and behavior, with disruptions to the microbiome linked to a variety of mental health disorders.
One of the most well-known examples of this link is the association between gut dysbiosis and depression. Studies have shown that people with depression tend to have an altered gut microbiome, with lower levels of beneficial bacteria and higher levels of harmful bacteria. Moreover, researchers have found that transplanting healthy microbiota into the gut of depressed individuals can improve symptoms of depression and anxiety, suggesting a causal link between the microbiome and mental health.
Other mental health disorders that have been linked to gut dysbiosis include anxiety, bipolar disorder, and even autism spectrum disorder
How Chronic Stress Can Impact the Gut-Brain Connection
Stress can have a significant impact on the gut-brain connection, which refers to the complex communication network between the brain and the digestive system.
When the body experiences stress, the brain releases certain hormones, such as cortisol and adrenaline, which can have a direct effect on the digestive system. These hormones can cause changes in gut motility, blood flow, and sensitivity to pain, which can lead to digestive symptoms like stomachaches, diarrhea, and constipation.
Moreover, stress can also affect the balance of bacteria in the gut, which is crucial for maintaining gut health. Chronic stress can lead to an overgrowth of harmful bacteria, which can lead to inflammation and contribute to the development of digestive disorders like irritable bowel syndrome (IBS).
How Fight, Flight, or Freeze Affects the Gut-Brain Connection
During times of stress, the body enters a "fight or flight" response, which is a survival mechanism designed to prepare the body to respond to a perceived threat. In this state, the body releases hormones like adrenaline and cortisol, which can have a profound effect on the digestive system.
When the body is in fight or flight mode, blood flow is redirected away from the digestive system and towards the muscles and organs that are needed for immediate action. This can slow down or even stop digestive processes, as the body prioritizes other functions.
Additionally, the stress hormones released during fight or flight can cause the muscles of the digestive system to contract, leading to symptoms like cramping, bloating, and diarrhea. Chronic stress can also lead to inflammation in the digestive tract, which can further disrupt digestive function and increase the risk of digestive disorders.
In some cases, chronic stress can even lead to a "freeze" response, in which the body shuts down all non-essential functions, including digestion. This can result in a host of digestive symptoms and contribute to the development of conditions like irritable bowel syndrome (IBS).
Repeated or chronic stress can also lead to dysregulation of the gut-brain axis, which is the communication network between the gut and the brain. This dysregulation can cause a variety of gut-related issues, including inflammation, altered gut microbiota, and impaired gut motility, leading to symptoms such as abdominal pain, bloating, and changes in bowel habits.
In summary, chronic stress can disrupt the digestive system and impact the gut-brain connection in several ways, including reducing blood flow to the gut, causing muscle contractions, and promoting inflammation. These effects can alter the physiological responses in the gut leading to a range of digestive symptoms and increasing the risk of chronic gut issues.
What you can do to start the gut healing process:
Start Journaling - figure out what emotions or past traumas you are holding onto and choose to heal from them, choose to release the hold they have over your “brains.”
Start Moving, everyday - exercise boosts your happy chemicals - which live in your gut + you will feel better as you push yourself to reach new fitness goals.
Practice Gratitude - every morning when you wake up, say 3 things you are grateful for and feel the gratitude feel you up.
Eat nourishing foods - organic plant-based foods (gluten free whole grains, seeds, nuts, vegetables, fruits, and legumes) with grass-fed or pasture-raised meat/diary products and occasional sweets. Every time you make a choice about what foods you purchase - ask yourself, “will this support my gut-brain connection?” if not, put it back. Eventually, you won’t crave these foods any longer as your taste buds change and as your blood sugar levels balance.
Believe that you will be healed one day, believe in the power your body has to heal itself if you allow it, if you think positively and actively try to reduce the stressors in your life and or try to regulate your emotions better when faced with stressors.
If you would like a journal to encourage you to do ALL of these daily, check out this FOOD MOOD POO journal!
And if this post was helpful for you, please share it with a friend. Millions of people, most women, are struggling everyday with severe digestive issues. Let’s spread the word and heal together!
