Trust your gut: harnessing the belly-brain link

Whilst we all wish we could laze about laughing and basking in the sun, the reality is that most of us live in a world filled with deadlines, chores, responsibilities, and disturbing news headlines.

At one point in evolution these life stressors would have come and gone like a tiger on the attack and then retreat, but now they are a constant in our day-to-day lives and we need to make a conscious effort to remove ourselves: switch off, tune out, shut down, reset.

We know what it feels like to have unwanted moods: anxiety, depression, irritability, hopelessness, overwhelm, frustration, lack of motivation or inspiration. You might have even been told “it’s all in your head”, but what if it was “all in your gut” instead?

Also known as our “second brain”, the gut has an enormous impact on our moods and capacity to cope with stress. This can feel like “butterflies in the stomach” when nervous or excited, appetite and stool changes when stressed, or that sinking stomach feeling when delivered big news.

Knowing this connection is so strong, imagine trying to eat while you’re upset, stressed, distracted or working! These situations mean that our “fight or flight” sympathetic stress response is often switched on when we really need to be in our “rest and digest” parasympathetic mode. The gut isn’t ready to receive food, and it lets us know via bloating, burping, reflux, wind, diarrhoea or constipation.

Mind-blowing facts about the gut-brain axis

• The gut is the only system in the body to have its own independently operating branch of the nervous system called the enteric nervous system (ENS).

• The ENS has hundreds of millions of nerve cells, more than the spine itself, and produces over 30 neurotransmitters, including our feel-good dopamine and anti-anxiety gamma-aminobutyric acid (GABA).

• More than 90% of our serotonin is produced in the gut. Serotonin is our mood-boosting neurotransmitter but can also impact sleep, learning, and memory.

• The vagus nerve is our major gut-brain highway, where messages travel in both directions. Whilst 20% of messages are sent from brain to gut, an enormous 80% of messages come from the gut and travel to the brain.

• The gut microbiome weighs approximately 2kg, which is more than the human brain at 1.4kg. It contains hundreds of species of microbes with around 20 million genes combined.

• The connection between the microbiome and the mind has recently been termed the ‘psychobiome’. This describes bacteria that can change the way you think, feel and act.  

Three essential ways to nourish the gut-brain connection

Mediterranean diet

By limiting foods that cause inflammation and balancing your biochemistry through nutrition, the Mediterranean diet has been shown to support a healthy microbiome and reduce anxiety and depression.

Focus on plenty of vegetables and fruits, legumes, quality grains with minimal processing, fermented foods, and healthy fats like olive oil, avocado, fish, nuts and seeds. Keep dairy, alcohol, and refined carbohydrates and sugars to a minimum.

Breathe it out

Deep, slow breathing stimulates the activity of the vagus nerve connecting brain to gut. This study measured the effects of breathing for 5 minutes daily, the method was inhaling for 4 seconds, exhaling for 6 seconds. This longer exhale showed a reduction in anxiety and also physiological stress.

Other ways to activate the vagus nerve include gargling, humming, chanting, singing, laughing, yoga, stretching, and cold water therapy.

Eat mindfully

Stress reduces the production of digestive juices (enzymes and hydrochloric acid) required to breakdown a meal.

Making mealtimes a ritual and taking the time to focus on the meal you are eating helps to settle the nervous system and prepare the digestion. Eat in a calm place without screens or work, and avoid eating while feeling stressed, anxious or emotional.

Appreciate the sight and smell of your meal. Preparing your own food is a great way to do this. This activates the cephalic phase of digestion, stimulating the first release of gastric acids.

Chew each mouthful well. Chewing produces salivary enzymes, plus the mechanical movement of your teeth makes it so much easier for digestion further down the gut.

Lastly, savour your meal and enjoy it! Eating shouldn’t be a chore, it’s our nourishment.

If you feel the need to balance your moods, try focusing on your gut health. Working with a qualified health professional like a naturopath can help you with a holistic approach to boost your gut bugs and your moods!

Article originally written by Leila DiQuinzio for I Quit Sugar