Visit 3: Gut-Brain Axis Techniques

Presentation by Kristin Manuel, LCSW

Transcript

1. Understanding the Gut-Brain Axis and Learning Mind-Body Stress Reduction Techniques Written by: Kristin Manuel, LCSW Ever had a ‘gut-wrenching’ experience? Or been told to ‘go with your gut’? What about feeling nauseous before a presentation with ‘butterflies’ in your stomach? What is the gut-brain axis? The gut and brain are connected through the gut-brain axis which has a bidirectional communication system. The gut involves every organ that digests food and processes waste from the esophagus all the way to the rectum. The gut is referred to as the “second brain” as it communicates with the brain via the vagus nerve and different chemical messengers such as neurotransmitters and hormones. Neurotransmitters such as norepinephrine, serotonin (“happy”) and dopamine (“reward”) carry messages between nerve cells in your brain and throughout your body. They affect appetite, mood, regulate pain, and regulate digestion. Research shows they are also produced in the gut. The gut microbiome contains bacteria that can be beneficial, harmless, or harmful. It is affected by the chemical messages and vice versa. The gastrointestinal tract is sensitive to emotions such as anger, anxiety, and sadness. Anxiety and depression can cause changes in the gut microbiome because of what happens in the body when it has a stress (“fight or flight”) response caused by real or perceived danger. This can cause physical symptoms, as well as mood changes. When inflammatory toxins “leak” into the body from the intestines, it can lead to inflammation in the brain. Leaky gut and brain inflammation are linked to mental health conditions such as depression, anxiety, schizophrenia, and autism. What happens when stressed? The adrenal glands produce cortisol (“stress hormone”) and adrenaline (“energy-bursting hormone”) to help prepare the body to react to danger or threat. When the sympathetic nervous system (“fight or flight” response) is activated, these hormones are released, and your body prepares for action by increasing heart rate and breathing while pausing non-emergent bodily functions such as digestion. Ideally, when the stressor has passed, the parasympathetic nervous system (“rest and digest” response) is activated and the body can relax, slowing down the heart rate and breathing while digestion and other functions are stimulated again. What happens when chronically stressed? If the fight/flight response is stuck in the “on” position by continued stress and the body’s perception of being under attack, the body continues to produce adrenaline and cortisol (stress hormones) and this does not allow the body to “rest and digest.” This can cause major problems with your physical and mental health if you are unable to return to a relaxed state. This can lead to increased inflammation, decreased immune function, and gut issues such as poor nutrient absorption, diarrhea, constipation, bloating, pain, and indigestion. This can lead further to more chronic conditions such as Irritable Bowel Syndrome (IBS).
2. What can be done to reduce stress and improve overall mental and physical health? Besides improving diet, exercise, and sleep, mind-body stress reduction techniques have shown to stimulate the vagus nerve which helps engage the body in the relaxation response. This can reduce stress/anxiety, decrease inflammation, and improve digestion. When we feel better, we tend to take better care of ourselves and vice versa. Relaxation techniques include: -Meditation -Mindfulness -Diaphragmatic breathing -Cognitive Behavioral Therapy (CBT) Sources: Breit S., Kupferberg A., Rogler G., Hasler G. (2018). Vagus nerve as modulator of the brain-gut axis in psychiatric and inflammatory disorders. Front. Psychiatry 9:44. 10.3389/fpsyt.2018.00044. Cleveland Clinic. Gut-Brain Connection. Dec 3, 2020. https://my.clevelandclinic.org/health/treatments/16358-gut-brain-connection. John Hopkins Medicine. The Brain-Gut Connection. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection. Mental Health America. The Gut-Brain Connection. https://www.mhanational.org/sites/default/files/MHM%202018%20Fact%20Sheet%20- %20Gut%20Brain%20Connection.pdf.