Gut Health & Mood

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• Gut Health & Mood: The microbe connection to living a happier life…

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TODAY'S LEARNING
Gut Health & Mood

If you have ever had butterflies in your stomach during stressful situations or relied on your intuition to tell you the truth about a situation, you have been exposed to what has quickly developed into an exciting field of study: the connection between your gut and brain.

Specifically speaking, the communication involves three participants: our brain, our gut, and our gut microbes—that community of bacteria that live in our gut and inner lining of our intestine. Emeran Mayer, MD, examines this intricate relationship from a number of perspectives in his most recent book The Mind-Gut link (HarperWAve), and he provides some advice on how to promote a healthy microbiome in order to enhance your mental and emotional well-being. One area that holds a great deal of promise is the communication that can happen between our gut microbes and our brain, specifically the emotional part of our brain.

It turns out that gut microorganisms are capable of producing neurotransmitters that change how we feel. Gamma-aminobutyric acid, or GABA, is a neurotransmitter that plays a significant role in the nervous system. According to Mayer, "it keeps the limbic system, which controls our emotions, in check." The same signaling pathway is used by a variety of anti-anxiety medications to artificially regulate anxiety. Research from the beginning indicated that GABA produced by gut microorganisms had an impact on the brain in specific situations. It then became a question of whether those bacteria could be made to proliferate in the stomach and aid in reducing anxiety in a person. Although research on this topic is still in its infancy, encouraging data suggests that maintaining a balanced microbiome may help reduce anxiety as well as depression.

So, how do we keep your gut microbes healthy? In order to cultivate a microbiome that will support your mental and emotional well-being, Mayer suggests the following strategies:

Think of your Microbiome as an inner farm. Feed it healthy, complete foods devoid of extra synthetic additives because every bite you take has an impact on the health of this inner community.

Support the diversity of your microbiome. Modest amounts of lean meat combined with a range of prebiotics found in plant fibers can support the growth of a robust and healthy microbiome. The more variety here, the better, as our microbiome has evolved to become proficient at identifying a wide range of diverse plants and herbs.

Include probiotics and fermented foods. Consuming these will guarantee a diverse array of microbiological variety and serve as nourishment for the good bacteria that are already in place.

Fast occasionally. The concept here is that starving your gut flora may have positive effects on your microbiome's composition and function, and perhaps even on your brain. An interesting process known as the "migrating motor complex" is triggered by an empty stomach. Mayer compares this process to a "weekly neighborhood street sweeping," wherein the esophagus and the end of the colon are cleaned. Additionally, fasting may reset the sensory system that facilitates good communication between the gut and the brain.

While there is still a great deal to learn and understand in how our brains and our guts interact and communicate, what we already know is enough to encourage each of us to think of this inner community, provide it with nourishment, and help it to do it’s work of supporting our mental and emotional well-being.

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THOUGHT OF THE DAY

Stop beating yourself up over what’s happened in the past or where you are right now. Its making you feel worse and keeping you stuck. Forgive yourself. Be kind to yourself and start giving yourself the love, support and celebration that you need. You survived.

MEME