Minding The Body
In the last blog, I talked about the connection between the brain and the gut, with particular attention to the messages sent between the two and the significant effect each has on the other. This week, I’m taking a brief look at our moods. While we often think our emotional states are largely driven by functions of the brain, it turns out that our gut has a great deal to do with how we’re feeling.
Gut health has a significant bearing on our mood. Hormones that affect our mood are called neurotransmitters.
90 percent of neurotransmitter production actually occurs in the gut.
Serotonin is the primary antidepressant neurotransmitter and GABA is the primary anti-anxiety neurotransmitter. If you’ve been following this series, you know that the majority of our immune system is housed in lymph tissue within our gut. Therefore, gut health, mood, AND the immune system are interconnected. The field of study about these interconnections is called psychoneuroimmunology.
Psychoneuroimmunology takes us out of a one-gene, one-ill, one-pill perspective and encourages us to think about our health in a holistic way.
Depression and anxiety are common when the gut is imbalanced because neurotransmitters are not being produced at optimal levels. Because of the vagus nerve connection between the gut and the brain, stress, either real or perceived (read WORRY) – has a significant effect on the physiology that drives our emotional well-being, as well. The physiologic effect of stress on our bodies is not to be underestimated. Our fight or flight response is intended to respond quickly, not to be maintained over long periods of time. We are well adapted to manage short-term stress, but prolonged stress is fairly new to our brains and takes its toll.
Chronic and sustained stress results in high cortisol levels. Cortisol is the hormone responsible for our fight or flight response. High cortisol levels lead to high insulin levels. High insulin levels lead to insulin resistance and a variety of medical conditions including type 2 diabetes and polycystic ovarian syndrome. Insulin resistance, a physiologic consequence of chronic stress, is a primary underwriter of inflammation. Inflammation is the root cause of many clinical symptoms including malaise, brain fog, lethargy, inattention, insomnia, agitation, and yes, frequently, depression and anxiety. Furthermore, a leaky gut is indicative of a leaky brain, which left untended can progress to mild cognitive impairment, dementia, and Alzheimer’s disease.
Some women come to the clinic and say, “I”m depressed. I want an anti-depressant.” Some women come to the clinic and say, “I’m depressed. I don’t want an antidepressant.” Promising interventions for depression and anxiety from a gut-brain perspective include probiotics, fermented foods, natural fats, and eliciting the relaxation response. The relaxation response helps us digest well, decreases inflammation, and decreases the sensitizing effects of insulin. This is a psychoneuroimmunological approach to minding the body.
While we certainly need to try to reduce the stress in our lives and our responses to it, improving our gut health ultimately decreases inflammation which improves the mind – reducing depression, anxiety, and even cognitive decline. Let’s get at this from all directions.
Next week I’ll explore gene expression. Our genes are not necessarily our destiny. We have some influence!!!
This series of “doable” weekly-ish installments, focused on gut health and immunity, is designed to help you understand the ways in which your defenses might be down and your overall health degraded. It’s meant to empower you to act in measurable and realistic ways. In the middle of a global crisis, you can take it upon yourself to get stronger. I want to help you understand your vulnerabilities and suggest ways you can realistically improve your health. Chances are, these are changes your body has been asking you to make for a while now.