The Gut Brain Connection
Have you ever heard or said: “I have butterflies in my belly” or “I just have a gut feeling about this situation”. The gut and the brain are very closely intertwined because our digestive system works synergistically with the Central Nervous System (CNS) and the Enteric Nervous System (ENS). The ENS consists of neurons located in the tissue of the gastrointestinal tract. The ENS links directly to the digestive system through regulation of local blood flow, cells and hormone secretion. Complete and normal digestive function requires communication between both of the nervous systems because the CNS stimulates the ENS to begin digestive functions.
We are all familiar with a fight or flight response; It’s our bodies way of dealing with external environmental threats. These threats can directly impact our digestive system. The digestive system has it’s own version of fight or flight, it’s called sympathetic and parasympathetic.
Sympathetic stimulation often inhibits digestive function. This is when stressful situations (disease + inflammation) directly impact us, and the body responds by decreasing the secretion of digestive enzymes.
Parasympathetic stimulation on the other hand does the opposite. It promotes digestive function to create a beautiful balance in the body.
Our stomach is known to be a second brain, and that is for good reason. From a scientific stand point, I am at the belief that our gut has a m a s s i v e impact on our overall health, and the way we fuel our bodies directly impacts every other part of our body, including our mental health.
In 2017 a random study was performed on 44 adults suffering with IBS + anxiety/depression to see if taking the probiotic - Bifidobacterium longum NCC3001 (BL) for 6 weeks impacted or improved their symptoms. A probiotic is generally used to help balance the bacteria in the gut which improves digestion and overall system function. This study was meant to test if improving gut health could also improve mental health. The group was split in half, meaning 22 were taking BL and the other 22 were taking a placebo. The results of the study show 14 of the 22 taking BL had improvements with their depression demonstarting that there is a connection between gut health and mental health. https://www.ncbi.nlm.nih.gov/pubmed/28483500
Bifidobacterium longum is found naturally in fermented foods such as goats yoghurt + dairy, seaweed and miso. Which means eating more of these foods could lead feeling better physically, mentally and emotionally. Wild right?
Now that you have a little bit of background on how the gut-brain connection works I want to take you through a few of my top tips for supporting your gut health and your mental health.
Gut health:
Have you ever heard of a microbiome? It is an ecosystem of bacteria in our bodies. Think of it like little colonies of bacteria. Each colony plays a different role, some help determine our genetic makeup, our weight, our body types and even our individual susceptibility toward certain diseases. The majority of our microbiome is made up from bacteria in our gut and within that microbiome, live microbes and other organisms that contribute to governing almost all other functions of the human body. We play a huge part in our microbiome. It is able to adapt to it’s environment. This means we can contribute in a positive way by eating nourishing foods, getting enough sleep and managing stress. Outside factors that we can’t control are how many different types of bacteria we are exposed to each day. If we are strengthening our immune systems with good bacteria, our bodies will naturally fight off diseases + viruses before they even begin to develop.
Never, ever underestimate the power of food. While we can make positive choices, we can also make negative choices. The gut is easily irritated by foods that cause inflammation and inflammation leads to bloating, gas, stomach pain and eventually autoimmune disease if we don’t get on top of it.
Foods I swear by to support my gut are:
Probiotic-rich foods. Think of foods that have been fermented; sauerkraut, kimchi, yoghurt and miso. When opting for yoghurts please ensure you are looking at labels and avoid added sugars because that inherently decreases your ability to absorb those good bacteria.
Steer clear of processed foods and refined sugars. Sugar is terrible for your body and has so many negative impacts on your gut health. Choose whole food sources always!
Eat the rainbow. Your gut is going to thank you for it. Eating a variety of vegetables and fruits is going to build up that good bacteria.
Choose Wild caught fish, free range eggs + chicken and grass-fed and pasture raised meats when you can. These labels ensure you are getting hormone + antibiotic free. This is important because it means there are no added disrupters wreaking havoc on your gut.
Consume Healthy fats Eg. Coconut oil, extra virgin olive oil, nuts, seeds and avocado.
Get creative with your herbs and spices. I have just recently obtained a certification in herbalism and let me tell you, herbs are powerful. Utilize them!!!
Lifestyle factors I swear by to support my mental health are:
Getting enough sleep. I don’t know about you but this is an absolute priority for me. I need at least 7-8 hours every single night to function optimally. In a world the glorifies busyness, take the time to curate + implement a beautiful night time routine for yourself that is going to allow you to wind down before it’s actually time to go to sleep. This might mean no phone an hour before bed, doing a face mask or having a bath. What ever it is for you, do it. Sleep is a necessity, it’s where our bodies take time to rejuvenate + replenish, ready to conquer the next day ahead with energy + clarity! Lack of sleep can negatively impact our hormones, cortisol levels, stress and can increase inflammation in the body. If you don’t already, you should start prioritizing your sleep!
Decreasing stress. We live in a busy world with commitments thrown at us left, right and center but at the end of the day your health + your mental health should come first. I know that when I am stressed out of my mind, I’m not focussed on anything — I’m a bad wife, daughter, friend and it is a detriment to my overall wellbeing. I know everyone is at different stages + places in life but a few things that help reduce stress for me are: Staying in the word + praying constantly, saying no to things that aren’t going to bring me joy, reducing my exercise (I know what you're thinking, exercise is good right? It releases good endorphins for the body — You’re correct. But! Exercise can also cause stress on the body if you do too much of it. We want to aim for the good kind of stress, not the overworked kind of stress), nourishing my body, doing something I love and hanging out with my Husband. Stress is truly detrimental to the body and it’s important that we take time nurture ourselves and put practices in place to manage stress.
While I love to geek out over all things biology, human anatomy and health + wellness, I am also a lover of Jesus. My heart beats wild for Him and I consider myself so blessed that I get to experience a relationship with Him everyday. He is the biggest part of my life and I just wanted to add a little encouragement and a reminder at the end of this post that He is truly our greatest source of peace and health.
Learning about the in’s + out’s of how our bodies work and how we were created forever leaves me in awe of God and it makes me so much more aware of His love for us. I’m throwing Psalm 139:14 at you — I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.
Let those words sink in and let them be the echo of your heart this week. A King doesn’t take the intricacies of your making lightly. While I am here to give you information + inspire you on your health journey, I hope you know that you were made beautifully and full of purpose! As women it’s easy to talk negatively at ourselves — I’ve done it, sometimes I still do it. But look at the impact negative talk can have on us, not only is it horrible for our mental health, it impacts other parts + functions of our bodies too.
I pray you take the time to nurture and love your bodies well, knowing full well who you belong to. Be kind + gentle to yourself as you navigate these different parts of your journey.
I hope you found this post informative. I would love to know if you start incorporating any of these sweet little practices in your life and I would love to know about some things you are already doing on your health journey. Leave a comment below so we can share in this beautiful community + support one another.
With love,
Bethany!
