The Gut – Our “Other braIn”

A hot topic in medical research in the last several years is understanding the connections between the gut and the brain. We are discovering so much about the complex interactions between the two systems. Have you ever experienced “butterflies” in your stomach over something, or someone? Have you ever been so nervous that you lost your appetite, or had an upset stomach? How about that gnawing stomach pain when times are tough or stressful? These things occur because what happens in the brain affects the GI tract. We are also finding that what happens in the gut affects the brain, as well. 

Did you know the lining of our GI tract has over 100 million nerve cells, otherwise known as the enteric nervous system? It serves many roles such as swallowing, breaking down food, nutrient absorption, and elimination. These nerve cells aren’t capable of creating thoughts or memories like brain cells do, but they are capable of communicating back and forth with the brain. The more we learn about this complex communication, the more it explains why fueling our GI tract with the right nutrients helps prevent and treat disorders occurring within the brain, such as anxiety and depression. It also explains why studies show that antidepressants can improve symptoms of irritable bowel syndrome; and conversely, treatments like cognitive behavioral therapy have been shown to improve functional bowel issues. 

Inside the GI tract are over a hundred trillion good bacteria that provide a foundation for many aspects of our overall health. These bacteria do the work of regulating our digestion and metabolism. They extract vitamins and other nutrients from the food we eat and turn it into things the body can use. They impact our immune system and protect us from pathogens trying to enter the body through the wall of the gut. Interestingly, gut bacteria also help regulate processes such as cognition, memory, and mood through the formation of neurochemicals utilized by the brain. One example is serotonin, an important neurotransmitter that regulates both mood and gastrointestinal function. As you may know, many common antianxiety and antidepressant medications work by increasing serotonin levels in the brain. Interestingly, the nerve cells in the GI tract are responsible for producing 90-95% of the serotonin in our bodies! 

Why is this important? The food we choose to eat is the fuel that enables our microbiome to perform essential functions that help keep our body and mind functioning optimally. It makes sense that if we fuel ourselves with unhealthy foods, our GI tract will not be able to perform these functions effectively. There is a growing amount of research suggesting that people with diets consisting largely of fresh, whole foods like fruits, vegetables, legumes, and whole grains have lower incidence of mental health conditions like anxiety and depression. This is another reason why a plant-based or plant-strong diet is so beneficial to our overall health. Take a look at this additional information by the Physicians’ Committee for Responsible Medicine about foods that boost the mood.

If you’ve ever taken time out of a busy or stressful day to go for a walk or a jog, go to the gym, or another physical activity, you may have noticed you felt more calm, recharged, and mentally clear afterward. Take a look at this information from the CDC about the many beneficial effects exercise has on our brain and mental health: 

1. Exercise is a known stress reliever.

2. Exercise provides a boost of neurochemicals that relaxes us and improves our mood.

3. Exercise increases serotonin in the body which can also help with anxiety and depression.

4. Exercise has been shown to improve our cognition and memory. In kids, it has been shown to improve processing speed, executive functioning, and academic performance.

5. Exercise also helps improve our sleep quality, which is very important for mental health.

A study published in 2007 by Blumenthal et al investigated the effects of aerobic exercise compared to antidepressant medication and placebo for treatment of major depressive disorder. After 4 months, a total of 41% of patients receiving either treatment reported remission of symptoms. The number of patients who achieved remission through a dedicated aerobic exercise program was comparable to those who received medication. The data suggests that aerobic exercise could be an effective treatment, either by itself or as an adjunct therapy, for major depressive disorder. Of course, deciding on the treatment plan best for you is something you’d want to discuss with your doctor. Typically, when my patients prefer to try a dedicated lifestyle approach first, I’m all for it. 

1. Oprah has a nice quiz to guide you in developing purpose and meaning in your life: http://www.oprah.com/omagazine/exercises-for-finding-your-purpose 

2. Some of my favorite books I’ve read about this topic include “The Motivation Manifesto” by Brendon Burchard, “Start Something That Matters” by Blake Mycoskie, “You Are A Badass” by Jen Sincero, and “The Art of Work: A Proven Path to Discovering What You Were Meant to Do,” By Jeff Goins.

3. Podcasts: There are so many great podcasts on this topic as well. Brene Brown, The Good Life Project, Happier with Gretchen Rubin, and Jack Canfield’s “Fulfilling Your Soul’s Purpose” episode on Oprah’s SuperSoul Conversations podcast are a few examples.

4. Write down, either in a journal, on your phone, etc., the 3 best things about your day, every single day. After some time, take a look at all the things you’ve written down and try to identify patterns about what makes you happiest. What separates your awesome days from mediocre days? Chances are you’ll find some clues if you start keeping track.

1. Start by saying hello: An kind gesture people seem to be moving away from! Say hello to your neighbors, people at coffee shops, and greeters or cashiers at your grocery store. Say thank you to your sanitation workers and mail carriers. Ask them how they are doing. You might start a conversation or hear a story that makes your day, or you might make theirs!

2. Look for ways to help others: This is one of my favorite parts of social connectedness. Offer to help someone carry something heavy. Drop off a care package to a friend or relative. Write letters, post cards, or emails to people you care about. If you are comfortable being around others, volunteer for something that does good in your community, like a school function, animal shelter, VegMichigan event, or a food pantry. It is rewarding to serve and it builds up your social network.

3. Reconnect with people: For the most part, I think social media causes more harm than good in terms of our collective mental health. However, one good thing it does is allow us to reconnect easily with people from our past, or people it might be difficult to stay in contact with otherwise. Strike up a conversation with an old friend or a family member you’ve lost touch with to let them know you are thinking of them.

4. Shop local: Local small business owners are seriously some of the most friendly people, and notorious for striking up conversation. They value their customers so much and they want to get to know us. Plus, it’s nice to shop somewhere where you are remembered! Think coffee shops, bakeries, hardware stores, our many local vegan establishments, or farm markets, for example.