The Gut-Brain Axis - Making Connections for Your Health

A lot of attention has been given to the gut-brain connection lately and for good reason. There are three main aspects of the gut-brain axis: the enteric nervous system, the vagus nerve and neurotransmitters. Let's dive into some key points around this critical system in the body. 

Role of the Enteric Nervous System and Vagus Nerve

The Enteric Nervous System (ENS) is one of three divisions of the autonomic nervous system (automatic responses) and is located in our guts. While the ENS works directly with the central nervous system, it can act independently of the brain and spinal cord, hence its nickname "the second brain". 

The vagus nerve is integral to this system and forms a bidirectional communication channel between the brain and the ENS. Key functions of the vagus nerve include regulation of:
  • Digestion
  • Heart rate, blood pressure and respiration
  • Immune system responses
  • Mood
  • Mucus and saliva production
  • Skin and muscle sensations
  • Speech
  • Taste
  • Urine output
Neurotransmitters in the Gut-Brain Axis

There are a few important neurotransmitters to monitor in overall health of the gut-brain axis. 
  1. Serotonin - 90% is produced in the gut; serotonin helps with motility, sleep, mood and appetite
  2. GABA - produced by the gut bacteria and gut mucosa; promotes relaxation and sleep
  3. Glutamate - produced in gut bacteria; helps with motility and is excitatory
  4. Dopamine - 50% produced in gut; influences mood, motivation and appetite
Signs of Imbalances

Imbalances in the gut-brain axis can cause a wide range of symptoms including:
  • Abdominal pain and bloating
  • Acid reflux
  • Sudden changes in heart rate, blood pressure or blood sugar levels
  • Difficulty swallowing
  • Dizziness or fainting
  • Hoarseness, wheezing or loss of voice
  • Loss of appetite
  • Nausea and vomiting
Many of these symptoms also apply to other conditions. If you suspect an imbalance in your gut-brain axis, be sure to consult a practitioner experienced in this area. 

Nutrition, Lifestyle and the Gut-Brain Axis

Nutrition plays an essential role in balancing the gut-brain axis. Consider a diet rich in healthy fats, high anti-oxidant foods, lean and plant-based proteins and complex carbohydrates. Probiotic and prebiotic foods can also be valuable in helping to build and maintain a healthy microbiome. Limit intake of processed foods, saturated fats, sugars and alcohol that can increase inflammation in the body.

Consider moderate exercise, meditation, tai chi, yoga and vagus nerve stimulation via chanting or singing to help bring this system back into balance.

And, if you're still struggling with symptoms, feel free to connect with the Sage Integrative Health team at https://www.sageintegrativehealth.com/ to discuss your concerns.

By: Dr. Wendy Romig


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