What is a Gut-Brain Connection?

Overview 

The gut-brain connection is the link between anxiety and stomach issues. Going through something gut-wrenching and circumstances that make us feel nauseous and give us butterflies is due to a reason. 

The gastrointestinal tract is emotionally sensitive. All emotions can cause symptoms in the gut, including anger, anxiety, sadness and joy.

The brain directly influences the stomach and intestines. For instance, before food enters the stomach, the mere thought of eating might cause the stomach to secrete digestive juices. The connection is in both ways. 

Like how the brain can send messages to the gut, a troubled intestine sends signals to the brain. Anxiety, stress or depression can either induce or result in gastrointestinal or intestinal trouble in a person since the GI system and the brain are closely related.

This is particularly valid when a person complains of stomach distress with no apparent physical symptoms. It can be difficult to treat a troubled stomach for such functional GI problems without considering stress and emotion.

What is the gut-brain connection? 

The gut-brain connection is a two-way communication channel between the gut and brain.

The gut is the organ in the body with the highest percentage of immune cells. The enteric nervous system (ENS) is referred to as the second brain, which controls digestion.

ENS is the second brain as it regulates several gastrointestinal processes, communicates with the central nervous system, and functions separately from other systems. IBS, obesity, and other worldwide illness are connected. 

How do neurons of the gut and brain communicate? 

It’s a complicated network of nerve cells, hormones, and microorganisms that accounts for why stomach cramps occur when under stress or the body secretes stomach juices while thinking about food.

The central nervous system (CNS), which comprise the brain, and the enteric nervous system (ENS) in the stomach work together to form the gut-brain connection. The ENS is most often referred to as the “second brain,” which is important for mental and digestive health. 

Vagus nerve 

The vagus nerve is one of the large nerves that connects the intestine (colon) to the brain.

The vagus nerve is essential for transmitting information between the gut and the brain.

According to a study on mice, giving them probiotics, or live “good” gut bacteria, decreased the amount of stress hormones in their blood. However, this didn’t occur once the vagus nerve was cut. 

Other studies point to a possible connection between stress, the gut, and the vagus nerve in people.

According to a study, persons with Crohn’s disease or irritable bowel syndrome (IBS) exhibit higher stress-related biomarkers and impaired vagus nerve activity.

Neurotransmitters 

Neurotransmitters are chemical messengers that support the control of digestion and emotional health. They are involved in numerous body processes. Neurotransmitters are produced both in the brain and the gut. 

Some neurotransmitters can be produced in the body depending on the gut microbiome. Two prominent neurotransmitters, serotonin and gamma-aminobutyric acid (GABA), are important for mental health. 

Studies have demonstrated that the microbiome regulates serotonin production, which occurs primarily in the gut. 

Stress and IBS 

It was believed that mental health issues like stress, anxiety and depression were linked to digestive disorders like IBS, but recent research suggests it may also work the opposite way. 

An imbalance of bacteria in the gut is linked to IBS, a severe chronic condition of the digestive system. The brain can receive messages and signals from this gastrointestinal imbalance that causes mood changes. These findings help us understand why people with IBS and functional bowel issues—like constipation, diarrhoea, bloating, and abdominal pain—also experience anxiety or depression. 

Gut health and anxiety 

Given the intimate connection between the stomach and brain, it is understandable why people have intestinal pain while under stress. This does not signify that functional gastrointestinal disorders are made up or are “all in the head.” 

Pain and other gastrointestinal symptoms are a combination of psychological and physical causes. Stress impacts the GI tract contractions and movement.

Since the brain is more sensitive to pain signals from the GI tract, many persons with functional GI problems also experience pain more intensely. Stress can worsen already excruciating pain.

Diet, probiotics and mental health 

There is some evidence that eating better can improve mental health. 

Prebiotics are plant fibres that offer food for the organisms in the stomach and have been linked to improved mood.

Another study discovered that after modifying the diet as specified by a nutritionist, patients with depression had improvements in their symptoms. 

According to research, diets high in foods that induce inflammation in the body, such as fast food and processed meals, are associated with symptoms of depression.

Live bacteria, known as probiotics, are present in many fermented foods and may benefit gut health. 

Treatment for GI disorders 

Cognitive behavioral therapy (CBT)

Mind-body treatments like CBT have been shown to positively affect IBS symptoms and quality of life due to the connection between the gut and the brain. 

CBT, a type of psychotherapy, is a quick, skill-based method that uses particular strategies with an emphasis on improving behaviours and affecting mood. This method may affect the brain-gut axis and helps with symptom relief.

Relaxation therapy 

Multiple approaches are used in this method to help with relaxation and reduce the impact of stress. There are various methods, such as progressive muscle relaxation, visualisation, and calming music. According to research, the combination of these therapies and cognitive behavioural therapy (CBT) yields the best results.

Guided meditation

Meditation is different in the aspects of each individual practising it. The secret is to find the path that promotes emotions of peace and relaxation, regardless of the variations and methods of meditation. 

Meditation is considered a powerful mind-body tool that helps regulate the neurological system and helps with mood improvement, gastrointestinal symptom relief, and reduced anxiety. 

Biofeedback

Biofeedback therapy teaches patients to manage their body’s instinctive responses. For example, learning to control heart rate or temperature with the help of a device that monitors these functions and provides feedback. 

According to research, biofeedback offers beneficial health effects when used in combination with other stress and disease-management methods.

Progressive muscle relaxation (PMR)

PMR practice improves mindfulness by improving awareness of muscle sensations. 

On identifying which muscles are tense and when we may relax them before they become more tense. 

Exercises like these can help reduce stress and anxiety. It can take a few weeks of practice to feel completely relaxed.

PMR is useful for gastrointestinal conditions when used in combination with CBT.

Gut-friendly diet 

The gut health benefits from fermented foods that contain probiotic bacteria. These good bacteria can survive by consuming probiotics or fermented foods on a regular basis in small amounts.

Some foods high in probiotics are

• Yoghurt
• kimchi
• kefir
• miso
• sauerkraut
• Cheese, like aged cheddar, parmesan, and Swiss cheeses.

Foods for the gut-brain axis

• Fibre-rich foods – The prebiotic fibres in whole grains, nuts, seeds, fruits, and vegetables are beneficial to the gut flora. Prebiotics can reduce stress hormone levels in people.

• Omega-3 fatty acids – These fats are abundant in the human brain and can be found in fatty seafood. Studies have shown that omega-3s can boost the growth of good bacteria in the gut and reduce the risk of developing brain issues.

• Fermented foods – Lactic acid bacteria are present in yoghurt, kefir, sauerkraut, and cheese, among other fermented foods. Eating fermented foods changes brain activity.

• Foods high in polyphenols – Polyphenols are plant molecules metabolised by gut flora and found in foods like cocoa, green tea, coffee and olive oil. Polyphenols boost good gut flora and could enhance brain function.

• Tryptophan-rich foods – The amino acid tryptophan is transformed into the neurotransmitter serotonin. Turkey, eggs, and cheese are among the foods high in tryptophan.

Conclusion 

The stomach, sometimes referred to as the second brain, may function independently. The gut’s direct communication with the brain is through the vagus nerve. The gut and the brain are connected through message-sending substances like hormones and neurotransmitters. 

Heartburn, indigestion, acid reflux, bloating, discomfort, constipation, and diarrhoea are gastrointestinal symptoms that are correlated with mental health issues. Eating a balanced, nutrient-rich diet is the most significant action to maintain a healthy gut.

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