Have you ever had a “gut-wrenching” experience?
Have you ever felt “butterflies” in your stomach?
Have you ever fell “sick to your stomach” or ” fell nauseous” when something emotional happened?
Have you ever had a “gut feeling” about something?

Those expressions are here for a reason. Our gut-gastrointestinal tract is very sensitive to different emotion. Sadness, anxiety, anger— can trigger symptoms in the gut.   Studies have shown that there is a direct connection between the brain and the stomach. It is well known that the thought about eating can release the stomach’s juices before the food gets there. An upset stomach can send signals to the brain, just as the brain can send messages to the gut. That’s is happening because the brain and the gastrointestinal (GI) system are intimately connected. This is especially true in cases where a person experiences gastrointestinal upset for no apparent physical reasons. For such functional GI disorders, it is difficult to try to heal a distressed gut without considering the role of stress and emotion.

The gut is considered your “second brain.” We can’t deny it anymore.  

Discoveries about Vagus nerve, the influence your gut microbes can have on the enteric nervous system are amazing! It’s no wonder what you eat feeds not only your body but can directly affect your brain. I find it fascinating and not too surprising.

What exactly is the “gut-brain connection.”

The “gut-brain connection,” it’s very complicated, and we’re still learning lots about it! Multiple things are working together here:

– “Enteric nervous system” (A.K.A. “second brain), which roles are to help the complex intricacies of digestion flow with little involvement from the actual brain
– The vagus nerve links the gut directly to the brain
– A massive amount of neurotransmitters are being produced by the gut
– A huge part of the immune system is located in the gut but can travel throughout the body
– Microbes can send messages and have interaction with the brain. I will touch on these areas, and end off with a delicious recipe!

What exactly is a Vagus nerve?
Vagus nerve is a nerve that runs directly from the gut to the brain and has two branches of sensory nerve cell bodies, and it connects the brainstem to the body. Vagus nerve allows the brain to receive and monitor information about several of the body’s different functions. One of them is a contribution to the autonomic nervous system, which consists of the sympathetic and parasympathetic parts.
Vagus nerve links the neck, heart, lungs, and the stomach to the brain.

Do you know that the gut has more nerves than your spinal cord? That is why we are referring to is the “second brain.”     The nerves speak to each other and other nerves during digestion (i.e., digestive enzymes, absorption of nutrients, the flow of food, etc.). They communicate with each other by chemical messengers called “neurotransmitters.” Those neurotransmitters have a substantial effect on our mood and are made in the gut! 90% of serotonin (the happy neurotransmitter) is made in your gut, not in your brain!

Eating and drinking is a vast portal where disease-causing critters can get into your body. So it will make a total sense that much of our defense system would be located there too, right? The gut is the first entry point for exposure to pathogens (bad bacteria and virus’ that can cause disease); that is why your gut immune system have to thrive and be healthy to avoid illness.? Eighty percent of our immune system is located in our gut!

Did know that the immune cells can move throughout the entire body and cause inflammation just about anywhere? If those immune cells get “activated” by something in the gut, they can potentially cause inflammation anywhere in the body, including inflammation in the brain. Gut microbes are your friendly gut residents. There are billions of those little guys happily living in your gut. They do astonishing things like help you digest foods, help regulate inflammation, make certain vitamins and help absorb beneficial antioxidants and help to build our natural defenses to maintain our immune system throughout our lives!. The evidence is showing that changes in your gut microbiota can impact your hormones, mood, anxiety, and more serious mental health issues.

How does this all work together for brain health?   
More and more studies are being done to learn that so the honest answer is that we really don’t know just yet. One thing is clear though, that having a healthy gut goes hand-in-hand with a healthy brain!

Here is how do you feed your brain. 

Of course, naturally avoid processed food, because they have no nutrients and contain many antinutrients like bad oil, sugar or bad carbs.

Eat more healthy fats like omega-3 fats. Healthy fats are essential for brain development. Avocado is great for improving your mood, and olive oil help improves memory and cognitive function. The omega-3 fatty acids EPA and DHA are critical for normal brain function and development throughout all stages of life. Omega’s 3 fatty acids are linked to improvements in mental health, like relieving anxiety, depression, borderline personality disorder, and bipolar disorder. Eat wild caught fish like sardines, sockeye salmon, chia seeds, hemp seeds, flax seeds, walnuts, algae, and eggs.

Eat More Fiber  
Fiber (in fruits, veggies, nuts & seeds) is helping you feed those awesome gut microbes.

Eat Probiotics 
Eating probiotic-rich foods, like sauerkraut, fermented vegetables, kefir, kavas can help your gut and mood to thrive. Probiotics are responsible for nutrient absorption, they support the immune system, and they are located in your gut lining.

Eat Medicinal Mushrooms 
Medicinal mushrooms contain vitamin B6. Vitamin B6 plays a role in the production of serotonin and neurotransmitters. Healthy vitamin B6 levels may have a positive impact on mood and reducing stress.

Blueberry and steel cut oats bowl.
Serves 2
1/2 cup blueberries (fresh or frozen)
1 cup steel cut oats (gluten-free)
1 cup coconut milk
1 tablespoon chia seeds
1 tablespoon ground flax seeds
2 tablespoons hemp seeds
½ teaspoon cinnamon
¼ cup chopped soaked walnuts

1. Cook the oats and let it cool after they are done.
2. Blend blueberries in the food processor until smooth.
3. Mix blueberries, oats, coconut milk, chia seeds, flax seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
4. Divide into two bowls and top with cinnamon, and walnuts. Serve & enjoy!
Tip: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.

In Health Angie

If you want to learn more about the gut and how to heal the gut check out my 8 weeks Restore Your Gut Program! Click on the image!