THE GUT BRAIN CONNECTION
HOW YOUR GUT IMPACTS YOUR MENTAL HEALTH
STEADINESS //// MENTAL HEALTH
There is a powerful communication system between your gastrointestinal tract and your brain known as the gut-brain axis. This bidirectional pathway allows your central nervous system and your enteric nervous system (ENS) to constantly signal back and forth, influencing one another's function. An emerging area of research shows that your gut health plays a much bigger role in mental health than previously thought. Here’s how your gut impacts your brain and psychological wellbeing:
Gut Microbiome and Brain Chemicals
Trillions of microbes live symbiotically in your intestines and make up your gut microbiome. This community of bacteria produces many neurotransmitters and mood-regulating chemicals that travel along the vagus nerve to the brain. For example, about 90% of serotonin, your body’s “happy hormone”, is produced by gut bacteria. When your microbiome is out of balance, it alters production of key brain chemicals.
Inflammation and Mental Health
Inflammation in the GI tract from conditions like leaky gut or food sensitivities release inflammatory cytokines. These immune chemicals can cross the blood-brain barrier and trigger inflammation in the brain, leading to issues like depression and anxiety. Calming GI inflammation has been shown to lessen anxiety and depressive symptoms.
Stress Impacts Gut Function
When you’re under chronic stress, your ENS overreacts and causes altered motility, increased intestinal permeability, more visceral pain, and changes in gut microbiota. This leads to inflammation and digestive issues. Stress-reducing practices like meditation, stretching, and deep breathing activate the parasympathetic nervous system to calm the gut.
Gut Issues and Behavior
The gut and brain both contain large amounts of serotonin, dopamine, and other neurotransmitters critical for regulating emotions and behavior. When the gut is inflamed or out of balance, it alters levels of these chemicals in the brain. This can negatively impact mood, focus, motivation, and cognition. Healing gut issues can resolve brain-based problems.
Small Intestinal Bacterial Overgrowth (SIBO)
SIBO is the overgrowth of bacteria in the small intestine linked to leaky gut, IBS, and celiac disease. SIBO can cause mental fogginess, always feeling “off”, and increased anxiety. Studies show treating SIBO with antibiotics and diet changes significantly improves these psychological symptoms.
Candida Overgrowth
An overabundance of yeast like candida in the gut can release toxins that trigger symptoms of anxiety, depression, brain fog, mood swings, and difficulty concentrating. Anti-candida protocols using antifungals and low sugar diets have been shown to improve mental clarity.
Nutrient Deficiencies
Poor gut health can prevent absorption of key nutrients needed for optimal nervous system function and mental health like zinc, magnesium, B vitamins, and omega-3s. Supplementing with these nutrients or healing gut issues can resolve associated mood problems.
Vagus Nerve Dysfunction
The vagus nerve is the main channel of communication between gut and brain. Vagus nerve dysfunction or imbalance has been linked to depression, anxiety, OCD, bipolar disorder and more. Vagus nerve stimulation through techniques like meditation, relaxation, stretching, and deep breathing may help treat these conditions.
In many ways, you can think of your gut as your “second brain.” The enteric nervous system has over 500 million neurons! Optimizing your GI health through steps like healing your gut lining, balancing microflora, removing inflammatory foods, and managing stress is a powerful way to enhance mental health and wellbeing.
