The gut-brain axis: A two-way communication system
It’s interesting how some hormones like serotonin affect mood, and yet they’re made in the GI tract — your gut!
The gut-brain axis is a complex network in your body that allows your gut and brain to communicate through both direct and indirect pathways. This connection explains how gut health impacts brain functions and vice versa. Understanding how it works can help with many mental health issues.
Imagine the gut and brain as friends having a deep conversation over tea. The brain's activities, like stress and mood changes, can influence gut function, and signals from the gut can affect emotional and psychological well-being.
How stress and mood affect the gut
Stress: Stress can upset the stomach, leading to physical symptoms like "gut-wrenching" feelings. Chronic stress may contribute to digestive issues and mid-section fat accumulation.
Mood: The brain's emotional state can affect gut health. Positive moods can promote a healthy gut environment, while stress, conflict and other negative emotions can disrupt it.
Anxiety: Anxiety can cause gut disturbances, reflecting the brain's worrisome state. Most people live with chronic anxiety these days.
Neurotransmitters: Serotonin, produced mainly in the gut, acts as a messenger, influencing mood and gut function.
Fluctuations in serotonin levels directly impact emotional states and self-esteem. Sufficient serotonin is crucial for feeling calm, happy and emotionally stable.
Disturbances in its production or signaling can lead to mood disorders like depression and anxiety. Serotonin's influence on mood also affects self-esteem, as feeling good biochemically can enhance feelings of value and confidence. Let’s talk about ways to help next.
Five strategies to boost serotonin levels
Increase tryptophan intake: Consuming foods rich in tryptophan — such as turkey, eggs, cheese, nuts and seeds — can boost brain serotonin levels.
Exercise regularly: Physical activity enhances serotonin production and receptor sensitivity, with aerobic exercises like running, cycling and swimming being particularly effective.
Get plenty of natural light: Sunlight exposure increases serotonin production, and helps regulate sleep and mood.
Manage stress: Techniques like mindfulness, meditation and yoga can maintain healthy serotonin levels and improve receptor function.
Consider probiotics: Probiotics can enhance gut health and potentially boost serotonin production. Foods like yogurt, sauerkraut and kefir, or probiotic supplements, are beneficial. Probiotics improve thyroid hormone conversion, and thyroid hormone is your natural antidepressant.
Omega-3 fatty acids: Found in fish like salmon and sardines, and in flaxseeds and walnuts, these acids may increase serotonin receptor responsiveness. This can help improve receptor sensitivity rather than “make” more happy hormones.
Mindful meditation: Regular meditation can enhance serotonin transmission, potentially increasing receptor sensitivity and effectiveness. As with the omega-3s, this can improve receptor sensitivity over time.
Understanding the role of the gut in serotonin production opens new possibilities for managing mood and self-esteem. By nurturing gut health through diet, exercise and stress management, we can influence the brain's biochemical landscape, promoting a happier, healthier mental state.
The saying "trust your gut" now has a scientifically backed significance, highlighting the importance of maintaining a positive gut-brain connection for overall well-being.
I have a more detailed version of this article available at my website in case the topic interests you. To have it emailed, please sign up for my free weekly newsletter at suzycohen.com.
This article originally appeared on The Gainesville Sun: The gut-brain axis: A two-way communication system
