We experience having ‘butterflies’ in our stomach when we are nervous or anxious about something. We also experience hunger or cravings when we get a whiff of something yummy cooking in the kitchen. When we become ‘eagle-eye focused’ on a task we forget to eat a meal. These are everyday signs that our gut and brain communicate more than we know.
Gut-Brain Axis
The communication system between our gut and our brain is called the Gut-Brain Axis (GBA).
Our Brain has approximately 100 Billion neurons or nerve cells. While our Gut contains 500 Million neurons. With so many nerve cells, our Gut is actually referred to as our Second Brain.
What happens along this GBA is important for us to learn, not only for better health but for a clearer understanding and appreciation of how our body works. We are one being with many systems all inter-connected. And our wellbeing is greatly dependent on both our Brain Health and Gut Health.
Gut and Brain Communicate!
Our gut and brain communicate in 3 different ways, at least what is currently known:
- Through the Vagus Nerve
- Chemically Connect through Neurotransmitters
- Through the Immune System
Vagus Nerve
The gut and brain are literally, physically connected by millions of nerves. However, the Vagus Nerve is the biggest connecting the gut and the brain. Think of it like an interstate hi-way, where other smaller, national, and local roads connect to. Imagine all the motor vehicles that traverse this hi-way are information to and from our organs to and from the brain.
Below are FYFG’s takeaway quotes from an article from The Frontiers of Psychiatry: Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders, 2018
- The vagus nerve carries an extensive range of signals from digestive system and organs to the brain and vice versa.
- The vagus nerve is responsible for the regulation of internal organ functions, such as digestion, heart rate, and respiratory rate. It is also responsible for vasomotor activity, and certain reflex actions, like coughing, sneezing, swallowing, and vomiting.
- The most important function is bringing information of the inner organs, such as gut, liver, heart, and lungs to the brain. This suggests that the inner organs are major sources of sensory information to the brain. The gut as the largest surface toward the outer world and might, therefore, be a particularly important sensory organ.
Chemically Connected
Our gut and brain each produce neurotransmitters — chemicals that react and trigger body functions.
Neurotransmitters from the brain control feelings and emotions, such as serotonin, a hormone, and a neurotransmitter.
The gut cells and microbes, on the other hand, produce neurotransmitters-hormone such as ghrelin hormone. In another FYFG article, we learn that ghrelin hormones trigger signals to the brain to eat, that it is hungry.
Our gut and brain’s neurotransmitters both trigger and affect each other. We can improve our emotions, and brain health, by altering the types of bacteria in our gut.
Harvard Health Publishing says this in Gut-Brain Connection, 2012/2020
The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut.
Recall our early analogy of Gut-Brain Vagus Nerve Connection like an interstate hi-way. Add on communication systems like cellphones and cell sites. Information over these airwaves is our neurotransmitters and neurotransmitter hormones. It is information so quick to reach both the brain and digestive system, that they affect each other almost instantaneously.
Through the Immune System
Nearly 70% of our immune system is from our gut. That’s how vital our gut health is to our entire body–it has a great influence on our immune health!
Our gut and its microbes play an important role in the immune system and inflammation. It controls what is passed into the body and what is eliminated. The Central Nervous System (CNS), is also affected and influenced by our immune system, by the gut-microbiota and gut hormones.
However, unlike any of our organs, our immune cells move freely through blood and to most of our body tissues and organs. Immune cells can respond relatively independently to local conditions. The brain and immune cells communicate for our wellbeing, influencing each other. In other words, it is our immune system that is signaling to our brain that we should take things easy, rest, or even drink more water when we are sick and ill.
Let’s add to that analogy we previously mentioned. Picture our immune cells as the upright and outstanding police force in our body. They maintain peace and order, controlling any ‘crime’ and supporting the good citizen cells of our body. Our gut and brain need this police force to keep the peace and wellbeing of the body.
Gut-Brain Illnesses
Let’s take a look at some of the diseases caused and affected by a dysfunctional Gut-Brain Axis.
We list some Neurological diseases and dysfunctions that are linked to poor gut health. Our Tip: Improve gut health
- depression
- eating disorders (anorexia, self-starvation)
- Alzheimer’s
- Autism
- Neuro-degenerative disorders / Parkinson’s
..and Gastro-Intestinal disorders that are linked to imbalanced brain-induced hormones. Our Tip: Ease stressors in daily life
- functional GI disorders induced by stress and high levels of cortisol
- heartburn
- cramps
- loose stools
- hyper-acidity
- eating disorders (binging, bulimia)
image from Pixabay.com
What’s it to us?
So what’s the deal in knowing all this, and how our gut and brain communicate? It’s what we call INFLUENTIAL CONNECTIONS. True, our entire body is interconnected, from blood cells to organ functions. Each has a purpose and purpose for the other. Each cell in our body receives information starting from either our gut or the brain. Can you imagine what kind of information it would carry out if either one of them isn’t functioning as it should be? Scary thought, right?
However, by simply understanding that our gut and digestive health have a deep influential connection to our brain–our Central ‘computer’– in aspects of cognitive and physiological health, then we can begin taking control of how we care for our gut and digestive health.
FYFG Tips to maintaining Good Gut and Brain Health
Coaches Mia and Bunny share their daily tips in keeping good Gut and Brain Communication strong.
- be consistent in having 3-6 different types of fruits/vegetables in every meal
- reach out for more fibrous fruits and vegetables rather than starch carbs like potatoes, squash, over-cooked carrots
- include whole grains, legumes, nuts, and seeds in their closest natural state
- limit or avoid as much as possible: processed food, starches, and sugars (processed meats, white flours, added table sugar)
- limit alcohol consumption
- take a probiotic supplement and drink 3-4 Liters of water daily
- engage in exercise because physical movement greatly impacts gut and brain hormones
Imagine If
Now we have a better understanding of how our Gut and Brain communicate with each other. Isn’t it a no-brainer to try to get our gut health in order? By changing the diversity of our gut bacteria and improving our microbiome, by having a diversity of plants in our meals, our overall health can begin to improve along its journey to health.
Imagine a life well lived with having reduced anxiety or depression, improved mood, and outlook in life. Wouldn’t that be FIERCE? We just need to keep our gut in good condition; nourish with whole natural foods, a diversity of fruits and vegetables, healthy fats, and lean proteins. Hydrating throughout the day, exercise, and adequate sleep are also important in keeping our brain and gut health optimal.
Schedule a call with us to find out more about how our FYFG Wellness programs implement good gut and mental wellbeing.