Have you ever asked yourself this question? Or maybe you’ve been told to “trust your gut” by a family member or friend? When presented with a problem or difficult decision, we often call upon our gut as an advisor. You may have noticed an increase in social media posts or headlines about the gut and gut health in recent years. This is largely due to the rise in research and attention surrounding the importance of our gut health and its connection to our brain.
The gut is sometimes referred to as the “second brain” because it has its own nervous system, called the enteric nervous system, and stores the largest amount of serotonin in our body. Serotonin is a molecule that supports our digestive system and plays a significant role in regulating sleep, appetite, mood, and overall well-being. While most serotonin is produced in the gut, it primarily supports digestion and does not directly cross into the brain- though it still plays an important role in gut-brain signaling.
The mind-gut connection (often called the gut-brain axis) is the two-way communication system between your brain and your digestive system. What you think and feel can affect your gut- and what’s happening in your gut can affect your mood, stress, and mental clarity.
Let’s explore how the mind and gut communicate. Our nervous system, specifically the vagus nerve, acts as a highway between the brain and gut. This highway sends information back and forth, generating gut sensations (such as satiety, nausea, or feelings of well-being) and gut reactions (butterflies, diarrhea, constipation, IBS flare-ups, inflammation).
Our gut is a microbiome. This biome is home to microbes, which are invisible microorganisms that generate and regulate signals the gut returns to the brain. Microbes help to produce essential neurotransmitters, such as serotonin (about 90% is made in the gut) and GABA, which calms nerve activity and helps reduce anxiety and stress. Our microbes live in close contact with the systems in our bodies that generate and gather information, allowing them to respond when the brain signals to the gut about our stress levels and emotions. Not only do microbes respond to signals from the brain, they are also in a unique position to influence emotions. In this way, an emotion in the brain sends signals to the gut, and gut microbes may generate signals that are communicated back to the brain, potentially influencing ongoing emotional states.
When the mind-gut connection falls out of balance (a state often referred to as gut dysbiosis), we can experience significant physical distress, such as diarrhea, gut inflammation, and bloating, as well as emotional distress, such as anxiety, heightened stress response, low mood, or irritability.
In order to support a healthier mind-gut balance, we can start by paying attention to our diet and lifestyle. Our gut microbes thrive on fiber-rich diversity in our foods, so try to incorporate a diet full of vegetables, legumes, and whole grains while reducing foods with added or excess sugars. Regarding lifestyle changes, incorporate movement and physical activity into your daily routine. This could include walking around the block, signing up for an exercise class, playing a sport, or stretching. Additionally, stress reduction through deep breathing and mindfulness practices can be helpful.
Check back for Part Two to learn more about how OCD can hijack our gut feelings.
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Resources
- Mayer, E. A. (2018). The mind-gut connection: how the hidden conversation within our bodies impacts our mood, our choices, and our overall health. New York: Harper Wave.
