Lifestyle

5 Ways to Nurture the Gut-Brain Connection: Understanding Your Gut Feelings Will Take You to a New Level of Wellness

By Resha Desai┃Posted: January 30, 2018

Theirs is a relationship to end all relationships, a perfect one. It has understanding, love, constant communication, and they’ve even got each other’s backs. An eternal love story, so to speak, starring the brain and the gut. Here’s why:

1) Talk to me: Communication is key in any relationship. And these two love to talk. Through an enviable network of neural connections, hormones and electrical impulses, the brain and gut constantly communicate with each other. In fact, each one uses the other’s opinion to understand their environment better.

2) Equal say: The brain and the gut have an equal say over how they choose to react to their surroundings, perceive stresses, and respond to threats. It’s common knowledge that the brain is the powerhouse of the body. However, the gut isn’t too far behind. The stomach has its own nervous system called the enteric nervous system (ENS). Through the sympathetic and the parasympathetic branches of the nervous system, the brain has a say over every single organ in the body - except the stomach. The brain also doesn’t have the power to veto the stomach. No mean feat!

3) We’re each complete: So advanced is the ENS that even if the connection to the brain is cut for some reason, the stomach can continue functioning normally. (The stomach is called the second brain!)

The second brain is powered by the ENS. A few reasons why the ENS resembles a brain:

contains 500 million neurons
uses 40 neurotransmitters
has its own memory
produces 95% of the body’s serotonin (makes you feel happy, regulates moods and social behavior, appetite, digestion…)

A relationship gone awry

Every relationship can get strained. What happens when the brain perceives a situation as stressful? It sends distress signals to the stomach, which, in turn, might produce acids to help cope with the alarm bells. (Remember, those butterflies in the stomach when you’re nervous? The feeling of dread in the pit of your stomach or the sudden lurch you can’t explain? Think back - it started when you got anxious, stressed or nervous).

That’s just the two of them trying to keep the situation under control.

The stomach could also impact the brain. Do you realize that sometimes when you eat certain foods, you feel anxious or confused?

When we eat foods laden with refined sugar and flour, or food filled with toxins, the body tries to protect itself from these foods. The blood flows away from the prefrontal cortex (which otherwise helps in thinking, analysis, and decision making). While the prefrontal cortex is getting uncomfortable, the blood sugar levels are slowly rising. This situation creates a plaque build-up in the brain, like a little haze to your otherwise normal functioning.

If you can’t see in a fog, how will your mind function? So the mind feels confused, while the stomach is working overtime to digest its food. SOS!

Which came first?

Did the brain send you a signal to reach for that frosty chocolate cupcake? Or did those 100 trillion gut bacteria signal your brain and drive you to devour one?

Research says that our brain acknowledges the signals sent by the gut microbes, and these little ones could influence our behavior. This means the tiny microbes aren’t just restricted to our gut, but actually determine a lot more!

The gut of the matter

Are the brain and the mind the same? The brain is like the central processing unit of our body, and plays a key role in interpreting the works of the mind (thoughts, attitudes, emotions, dreams, etc.). The mind-body connection is a fascinating one, as is the connection between the brain and the mind. Some neuroscientists and psychologists might have concluded that they’re the same thing; other schools say that the brain-mind and body-mind complex are different. Summarizing these thoughts, spiritual teacher Gurudev Sri Sri Ravi Shankar says:

“The mind is energy which is all over the body. Every cell in your body is emitting some energy and the totality of all that energy around you is what you call the mind. The mind is not present at some point in the brain, but is all over the body. The aura around the body is the mind. We think that the mind is inside the body, but it’s the other way around - the body is inside the mind. The body is like the wick of the candle while the mind is like the glow all around. Stress in the mind sends a signal to the brain, which in turn communicates with our stomach and the rest of our body.”

It’s all about a little TLC

And to think you never gave any attention to the eternal brain-gut love story inside of you! Any love story could do with some support and a little tender loving care (TLC). Here’s how you can nurture this relationship and experience a different level of wellness.

1. Choose the right food: You are what you eat. This brain-gut connection gives a whole new meaning to this age-old adage. Choose foods that are fresh, healthy and free of toxins. The gut microbes will thrive, which will allow your brain to function properly.

2. Get some fiber and probiotics in your diet: Fiber gives the gut bacteria something to chew on. While they’re busy doing so, these bacteria produce a fatty acid called butyrate. In turn, butyrate improves the health of the digestive tract and keeps the brain in top shape too! Your brain will thank you for the goodness of probiotics. So reach out for yogurt or any probiotics you like - it’ll reduce anxiety and depression and protect against IBS (irritable bowel syndrome), and other diseases.

3. Remember the supplements: B12, folate, and good fatty acids will strengthen brain power, improve the health of the nervous system, prevent depression, and heart diseases. The list is long. Know that it’s good for you!

4. Just breathe: When you breathe deeply before eating, or during your meals, you’re simply stimulating the vagus nerve, and preparing the body to digest food. Our grandmothers knew much better when they were telling us to eat slowly and chew properly.

5. Relax, ok? Relaxation practices go a long way to lower stress levels, thus comforting the mind, gut, and of course, the whole body. Meditation is one technique which has proven to be simple, ready-to-use, and effective. Besides reducing stress levels, meditation increases oxygen levels in the blood and the circulatory system. An oxygen flush is beneficial for the stomach and the intestines, facilitating digestion.

The healthier we are, the more present we become to the moment, and we experience greater happiness and better productivity as a result.

An article published in the online Journal of the Mayo Clinic states: “Meditation can give you a sense of calm, peace, and balance that benefits both your emotional well-being and your overall health. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and can even improve certain medical conditions. When you meditate, you clear away the information overload that builds up every day and contributes to your stress.”

Perhaps knowing about the busy microbes toiling in our body, the electrical connections that carry their messages to the brain, and the brain’s response is not such a bad thing. Perhaps it can help us to respect and understand our mind-body complexes much more, and live better lives. Who knew we were such thriving ecosystems!

Originally published on the Art of Living, India.