Healthy gut, healthy mind
Did you know that your gut is closely connected to your feelings and state of mind?
More research is linking gut health and anxiety disorders. Science has revealed a “gut-brain axis,” or a complex system of nerves, hormones, and bacteria, that allows these two organs to communicate.
Stress can alter the composition of gut microbiota or the community of microorganisms present in one’s gastrointestinal tract. These organisms include bacteria, viruses, fungi, archaea, and protozoa. They help with digestion and harvesting of energy. They are our immune defense, they influence appetite and metabolize nutrients. Every person has a unique gut microbiota just like a fingerprint.
The gut and the mind are so connected that sadness, joy, anger, and anxiety can trigger responses in the gut. The effect is vice versa. A bad stomach can send signals to affect the brain, just like a troubled mind can send signals to the gut. The brain and the gut are closely connected.
Do you feel nauseated when you are too nervous, or too anxious, or too stressed? Or do you get an upset tummy or abdominal pains? Abdominal cramps, loose bowel, and heartburn can be stress-related.
The connection of the mind to the gut is so strong that it is referred to as the “second brain.” Experts call it the enteric nervous system (ENS). This system is composed of two thin layers of more than 100 million nerve cells that line the gastrointestinal tract, from the esophagus to the rectum.
Unlike the brain, ENS is not in charge of learning or comprehension. It is focused on managing digestion from the time food is swallowed, to its breakdown and absorption and eventual elimination. While incapable of thought creation, ENS sends signals to the big brain which eventually affects both.
For many years, it was believed that anxiety and depression can cause irritable bowel syndrome (IBS) and functional bowel problems such as constipation, diarrhea, bloating, pain, and stomach upset. Recent studies now show that gut problems can send signals to the brain, triggering mood changes.
This recent finding explains why a significantly high percentage of people with IBS develop depression and anxiety. It also explains why mind-body therapies, like hypnotherapy and cognitive behavioral therapy (CBT), combine well with standard IBS treatment. Treatment modalities that help the main brain also help the second brain, and vice versa.
Improving gut health
If you have a gut feeling that you have not been kind to your gut, it is time to make changes to improve its health. Seven action steps were listed by healthline.com.
First, lower your stress levels. Hormones released by the body when stressed can compromise gut health. Manage your stress levels by “meditating, walking, getting a massage, spending time with friends or family, diffusing essential oils, limiting alcohol intake, laughing, practicing yoga, spending time with a pet.”
Second, get enough sleep. “Not getting enough or sufficient quality of sleep may have serious impacts on your gut health, which can, in turn, contribute to more sleep issues. Try getting at least seven to eight hours of uninterrupted sleep per night.”
Third, eat slowly. “Chewing your food thoroughly and eating your meals more slowly may lower your chances of developing obesity and diabetes while also helping you make better food choices. This may help you reduce digestive discomfort and maintain a healthy gut.”
Fourth, stay hydrated. “One 2022 study found that people who drank more water had less of a type of bacteria that can cause gastrointestinal infections. Staying hydrated benefits your health overall and can help prevent constipation.”
Fifth, take a prebiotic or probiotic. “Adding a prebiotic or probiotic supplement to your diet may help improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria.”
Sixth, check your food intolerances. “You may have a food intolerance if you have symptoms like bloating, abdominal pain, diarrhea, gas, nausea, fatigue, acid reflux. You can try eliminating cool trigger foods to see if your symptoms improve. If you’re able to identify and avoid food or foods that are contributing to your symptoms, you may see a positive change in your digestive system.”
Seventh, change your diet. “Eating a diet high in fiber likely contributes to a healthy gut microbiome. You may also positively impact your gut by eating foods high in micronutrients called polyphenols present in vegetables, fruits, coffee, tea, and wine.”
Consider the following four types of food in your daily meals if you are serious in improving your gut health. Eat plenty of high-fiber foods such as legumes, whole grains, vegetables, nuts, and fruits. Add more garlic to your food (while experiments on humans should still be pursued, 2018 and 2019 studies in rodents confirm that garlic improves gut health).
Fermented foods are great sources of probiotics. Indulge in kimchi, sauerkraut, yogurt, and kefir. Studies also suggest that collagen-rich foods, such as salmon skin and bone broth, have a positive impact on gut health. Your body can produce more collagen when you eat more citrus fruits, broccoli, meat, eggs, and nuts.
