What is the Gut-Brain Axis and Why is it Important?
I have been studying the relationship between the mind and the gut — a popular subject in recent years. The relationship between the gut and the brain is referred to as the gut-brain axis. The gut and brain communicate between the gastrointestinal tract (GI) and the central nervous system (CNS). This connection plays a critical role in maintaining overall health as it encompasses components of both physiological and psychological processes.
In Mind Your Gut by Kate Scarlata and Megan Riehl, the authors educate on how stress and emotions can influence gut function and how gut health can, in turn, affect mental well-being. They also share science-based interventions to improve gut and brain health. One of the key components discussed in the book is that of the vagus nerve and its important role within the gut-brain connection. We highly recommend this book at Sun and Stars Wellness as an introduction to mental and physical health.
What is the vagus nerve and how does it relate to the gut-brain axis?
The vagus nerve is the 10th cranial nerve and one of the longest nerves in the body extending from the brain stem down through the neck and chest. It branches down to multiple organs including the heart, lungs, and digestive tract. WOW! The vagus nerve plays a critical role in regulating heart rate, digestion, and respiratory rate. The fibers in the vagus nerve are about 80-90% afferent, meaning they carry sensory information from the gut to the brain. Hello... important!
The vagus nerve communicates signals to the brain about the state of the gut microbiome including neurotransmitters such as serotonin, dopamine, and GABA that affect mood and behavior. Serotonin and dopamine are lacking in a person struggling with depression or anxiety and this all begins in the gut. In fact, the most popular medicinal treatment for depression and anxiety is an SSRI (selective serotonin reuptake inhibitors), which increases serotonin levels in the brain by preventing the reabsorption of serotonin. Sertotonin and dopamine are often referred to as "happy hormones" because they contribute to feelings of pleasure and well-being. Therefore, if you have a healthy gut, you are more likely to have a healthy mind and vice versa because there is constant communication via the vagus nerve between the gut and brain.
Phew! That got a little technical but I hope you were able to see the connection between the gut and the brain and how that will impact overall health.
Let’s summarize!
Our gut produces bacteria that produces neurotransmitters and other important hormones. If our gut microbiome is off, it is going to affect our brain health and if our brain health is off, it is going to affect our gut. This is because the vagus nerve is continually sending information between the brain and gut. If there is vagus nerve dysfunction, the communication will be poor between the gut and brain. The vagus nerve is healthy when the parasympathetic nervous system (rest and digest) is activated. A person will experience vagus nerve dysfuntion (aka poor mind-gut communication) when their sympathetic nervous system (fight or flight) is overactive. In order to nourish the vagus nerve and brain-gut communication, a person must find relaxation and rest. Rest and relaxation will not only improve vagal function but also digestion, heart rate variability, and respiratory function — leading to a healthier body and mind.
What improves the gut-brain axis and vagal function?
Vagus Nerve Support
Singing, humming, gargling
Cold exposure (splashing cold water on your face, cold plunges)
Regular massages, especially around neck/abdomen
Gut-friendly Diet
Fiber rich foods
Probiotics
Prebiotics
Omega 3 fatty acids
Limit processed foods/sugars
Manage Stress
Mindfulness/meditation
Trauma processing
Yoga
Deep breathing
Journaling
Regular Exercise
Improves gut microbiome
Improves digestion and gut health
Improves mental health through secretion of endorphins
Prioritize Sleep
Poor sleep disrupts the gut microbiome
Aim for 7-9 hours of sleep
Hydrate
Supports the lining of the gut
Promotes transport of nutrients
Maintaining gut health is integral to overall well-being, influencing both physical and mental health. By adopting healthy lifestyle practices, we can support the gut-brain axis, leading to improved quality of life.
Questions? I’d love to dive into this with you. Book an appointment with me today.
You’ve got this,
Alex
Resources
https://pmc.ncbi.nlm.nih.gov/articles/PMC8187765/
https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2018.00049/full
https://pmc.ncbi.nlm.nih.gov/articles/PMC5859128/
https://psychiatryonline.org/doi/10.1176/appi.neuropsych.20240118
https://www.sciencedirect.com/science/article/pii/S0896627319301175