The Powerful Connection Between Your Mind and Body - Gut Instincts

Recently, scientists have begun investigating the impact our gut health has on our overall wellbeing. It turns out that the saying "you are what you eat" extends beyond the physical, to include mental and emotional wellbeing as well! 

How Does it Work?

Your gut and brain are connected via what scientists call the ‘Gut-Brain Axis’. Basically, we all have many different types of bacteria in our digestive system, and having more variety typically means having better health. Essentially, our bodies take nutrients from our food to make the chemicals our brain needs to do its job. The more balanced someone’s diet is, the more likely they are to have good mental health and a healthy variety of bacteria living in their gut. 

A good example of this Serotonin, which is a brain chemical. For some people, their bodies don’t make enough and as a result, they might become depressed. Much of how our bodies use Serotonin relies on our gut! The presence of certain beneficial gut bacteria has been shown to increase serotonin in the brain.  

Some examples of what Serotonin helps with include: 

• Managing mood 

• Controlling appetite 

• Increasing sex drive  

The same goes for dopamine, which is another chemical our brain uses to motivate us to do the things we need to do. In both cases, managing stress and eating a balanced diet can help our bodies maintain our mental health. 

Signs of Imbalance in Gut Health: 

It's important to recognize certain signs that may indicate an imbalance in gut health and that there is a strong connection between digestion and emotional well-being.  

Look for signs of gut flora imbalance such as:  

• Persistent bloating 

• Irregular bowel movements 

• Unexplained fatigue 

• Skin issues    

• Changes in mood  

• Heightened stress levels  

The Nervous System Connection:

You might wonder how gut health and the nervous system are connected? Well, our gut and brain are constantly sending messages to us, such as how seeing food tells the brain to prepare for food or how if we’ve previously eaten something that makes us sick, the brain signals for us to avoid that type of food.

The gut microbiome interacts with the autonomic nervous system, and more specifically, the enteric nervous system. This is also connected to our central nervous system. Research has demonstrated that bacteria in the gut, and any byproducts produced, can have an effect on things like mood, cognition, and behaviour. There is significant evidence showing that different therapies can be used in treating gut-related issues like gastrointestinal disorders.

Examples of different therapies that can help include the following approaches:

• Talk therapy

• Hypnosis

• Meditation

• Yoga

Practical Tips for a Healthy Gut and Mind: 

Now that we understand how the gut-brain connection works, how can we apply this to lead a healthy lifestyle? 

• Prioritize Fiber-Rich Foods: Include a variety of fruits, vegetables, and whole grains in your diet to support the growth of beneficial gut bacteria. 

• Include Probiotics: Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi to introduce healthy probiotics into your gut. 

• Diversify Your Diet: Aim for a diverse range of foods to promote a rich and varied gut microbiome. 

• Limit Processed Foods: High-sugar and processed foods can negatively impact gut health. Reach for whole, nutrient-dense foods instead. 

• Stay Hydrated: Drinking plenty of water supports digestion and helps maintain a healthy balance of gut bacteria. 

• Manage Your Stress: Using effective coping strategies like mindfulness, being in nature, yoga, or talking to a therapist can help manage stress levels and support healthy digestion. 

Conclusion:  

The gut-brain connection is a fascinating new area of health research! So far, it tells us that we need to look at our mental health from a holistic perspective. By paying attention to these subtle cues, you can address potential concerns before they become more serious. Managing our stress, and leading a balanced lifestyle, can help our bodies to keep us healthy and happy. 

 Want to discuss this further? Or feel like you might be dealing with this? Book a free 15-minute consultation with one of TCC’s therapists! 

References:

Appleton, J. (2018). The gut-brain axis: Influence of microbiota on mood and mental health. Integrative Medicine: A Clinician's Journal, 17(4), 28. 

Berding, K., Vlckova, K., Marx, W., Schellekens, H., Stanton, C., Clarke, G., ... & Cryan, J. F. (2021). Diet and the microbiota–gut–brain axis: sowing the seeds of good mental health. Advances in Nutrition, 12(4), 1239-1285. 

Dash, S., Syed, Y. A., & Khan, M. R. (2022). Understanding the role of the gut microbiome in brain development and its association with neurodevelopmental psychiatric disorders. Frontiers in Cell and Developmental Biology, 10, 880544. 

Nikolova, V. L., Smith, M. R., Hall, L. J., Cleare, A. J., Stone, J. M., & Young, A. H. (2021). Perturbations in gut microbiota composition in psychiatric disorders: a review and meta- analysis. JAMA psychiatry, 78(12), 1343-1354. 

Stasi, C., Sadalla, S., & Milani, S. (2019). The relationship between the serotonin metabolism, gut-microbiota and the gut-brain axis. Current drug metabolism, 20(8), 646-655. 

Bradley Ruder, D. (2017). The Gut and the Brain. Harvard. https://hms.harvard.edu/news-events/publications-archive/brain/gut-brain