What Is the Gut-Brain Axis, And How To Strengthen It
The gut-brain axis refers to the bidirectional communication between the gut and the brain. They are constantly communicating with one another, which is why it's important to consider the role of brain health in gastrointestinal disorders and gut health in mental health/neurological disorders.
One of the main pathways of the gut-brain axis is the vagus nerve, connecting the central nervous system to the enteric nervous system, which lines the gastrointestinal tract to control digestive functions.
Studies have shown that people with inflammatory bowel disease and irritable bowel syndrome have reduced vagus nerve function. This reduced vagus nerve function increases hypersensitivity in the gut and decreases one's tolerance for stress. Therefore, strengthening vagus nerve function, also known as vagal tone, can improve GI-related conditions and associated mental health concerns.
How to improve vagal tone?
Breathwork – diaphragmatic breathing is particularly helpful.
Exercise – do whatever type of movement feels best for you, and remember not to overexert yourself.
Cold Exposure – try putting an icepack on your face/neck.
Mindfulness/Meditation — try my favorite app, Headspace
Vagus Nerve Stimulation Devices — like the Neuvana Xen Device
Omega 3 Fats – they're necessary for optimal brain and nervous system functioning and have been shown to increase vagal tone.
Emerging research also shows that the gut microbiome plays a large role in the gut-brain axis. The gut microbiome is the collection of bacteria, fungi, yeast, and other microorganisms in our intestines.
An imbalanced microbiome, also known as dysbiosis, has been linked to several mental health/neurological disorders. Two ways to support the gut microbiome and, in turn, strengthen the gut-brain axis:
Eat more whole plant foods, especially vegetables, which are rich in prebiotics and phytonutrients to feed good gut bacteria (remember to start slow when increasing fiber)
Probiotics - especially psychobiotics, a term used to describe certain strains of probiotics that have been shown to confer mental health benefits (talk to your healthcare provider before starting any new supplement.)
If you want to start implementing some of these practices, start by picking one, take it slow, and be patient with yourself. It takes time for the body to adjust.
