The Gut-Brain Connection
In traditional medicine, the brain and digestive system are treated as completely separate entities. However, in functional medicine, the brain-gut connection is considered to be one of the most important relationships in overall health.
It is a surprising fact that nearly 95% of the body’s serotonin is produced in the gut. We all know that many mood disorders are treated with medications to block the brain’s serotonin receptors, which frees up more serotonin to remain present in the brain. Serotonin is known as the “feel good hormone,” the key neurotransmitter in regulating mood. It also helps regulate digestion, enhance sleep, control bowel movements and nausea, and support bone health.
Serotonin, along with other neurotransmitters such as GABA, is produced in the enteric nervous system (ENS). The ENS is known as the body’s “second brain” and consists of 200-600 million neurons that move through the digestive system. The ENS regulates digestion, but also carries out some functions in conjunction with the central nervous system (CNS).
The body’s serotonin travels from the gut, through the vagus nerve, and up to the brain. The vagus nerve connects the brain to several major organs. It may become disrupted with “fight or flight” which creates an inflammatory cascade that affects several functions of the body. One of the main effects of vagus nerve activation is GI issues, including diarrhea and nausea. Inflammation in the GI tract changes the microbiome, which in turn lowers the amount of serotonin produced and may lead to anxiety, depression, insomnia and other mood disorders.
What can you do to keep your gut-brain axis on track? Here are some suggestions:
Eat more tryptophan. Tryptophan helps naturally boost serotonin levels. This amino acid can be found in turkey, chicken, fish, bananas, milk, apples and prunes.
Exercise. Exercise activates tryptophan production in the body and decreases other amino acids, allowing the tryptophan to reach the brain more easily.
Minimize stress: Activation of the vagus nerve wreaks havoc throughout the body, particularly in the gut. When possible, avoid stressful situations. Calming exercises such as deep breathing or taking a walk may help reduce the effects of fight or flight.
Heal your gut. While stress may irritate the GI tract, there are things you can do to support its healing. These include removing foods that cause symptoms, whether it be allergens or processed foods; treating any infections such as candida or small intestinal bacterial overgrowth (SIBO); healing leaky gut; and providing probiotics to help create a more diverse microbiome. Keeping your gut in optimal condition will allow for better production of serotonin and help offset the effects of any physical or psychological stress you are experiencing.
