How does focusing on digestion help my anxiety?
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Although not an unfamiliar question, it was only recently that I heard it with new ears.
I know you’re familiar with the increasingly popular topic about the ‘gut brain’ relationship. However, think about medical protocol for those times you are diagnosed with problematic anxiety or any health concern, for that matter. You are handed a prescription designed to control the issue with no recommendations for supporting the digestive system unless you ask or tell them you’re already having issues.
While the common viewpoint doesn’t see an issue with this idea, disregarding gut health lacks common sense
Years ago, I taught digestive wellness to holistic health professionals. It was an amazing class until I asked my everyone to personally apply what they were learning to their own lives and submit a complete report on both their experience and findings. Seventeen students produced seventeen objections which turned into a common reaction every semester after that.
The revelation that came from these bi-annual discussions:
understanding the digestive process
understanding digestive issues are silent long before discomfort i.e pain, indigestion, acid reflux, irritable bowel, food sensitivities, etc
understanding how gut health affects brain and body
the value to shifting from ‘battling issues’ to preventing them
The first one was and is a big one. What is the digestive process?
In a body unaffected by the stress response, digestion is complex and thorough.
The process begins in the mouth between the chewing and enzymes within the saliva. Once in the stomach, additional enzymes along with hydrochloric acid are released to further the breakdown AND sterilization of the food consumed. From there, it passes into the small intestine where foods are broken down into usable nutrient particles that are assimilated accordingly. (side note: nutrients include vitamins, minerals, fats, carbohydrates and protein). Water from your food is also absorbed at this point. All undigested material moves into the large intestine where additional water and salts are absorbed into the body before eliminating the waste products.
An important note: bowel transit time is different for everyone and depends on the types of foods you eat! Transit time is not important unless the stool is hard to move. Otherwise, pay attention to color, form and consistency. To learn more about this click here …
Have you ever heard the saying, ‘silent but deadly"‘?
In this case, I am not referring to flatulence. I’m pointing out the fact that unless there is some type of discomfort, it’s believed the body is doing fine. This is counterintuitive to promoting good health. Quite frankly, rethinking the way you view supporting health teaches / models a more proactive mindset for the children and future generations.
The challenge is, even though prevention is a familiar topic, what are you really preventing?
When you think about it, it’s not uncommon to hear such tips as:
preventing cavities
preventing weight gain
preventing brain fog
preventing food sensitivities
preventing mood swings
preventing emotional, behavioral and mental disorders in kids
preventing diabetes, heart disease, breast cancer, and so much more!
As you look at this list and other conditions, you already know that all of these involve dietary and lifestyle changes. Further research shows how science is looking for ways to improve the prevention of illness, yet, find themselves stumped when it comes to epigenetics and how to personalize a preventive program.
This gets into countless supplements for various methylation processes. While there is a large school of thought with regards to focusing on epigenetic defects / mutations / SNP’s (their terms), Working with the body at this level does not address the core issue.
The stress response also known as a change within the hormonal system to begin producing pro-inflammatory hormones (to get additional information on this, please click here to read the previous blog post)
As this happens, the digestive system is altered to accommodate the ‘fight or flight’ response. Long term activation of this response leads to chronic inflammation, leaky gut, and, and, and because the body is on high alert. The reason your health is different from a friend, family member or co-worker is because of your epigenome which is as unique as your fingerprints.
This change to the digestive system GOES UNNOTICED and if you recall, one purpose of hydrochloric (HCL) acid is to sterilize the food you eat. This is significant as it is a mechanism for maintaining gut flora balance. However, when the stress response is activated, the acetylcholine used to stimulate the production of HCL acid is redirected for inflammatory processes.
Another way to look at the stress response is as your mechanism of protection. Although, it’s meant to be intermittent, not 24/7.
Acetylcholine is also used in the production of digestive enzymes, including the gastric intrinsic factor, which is needed for transporting vitamin B12 into the cells.
Then again, all of this slows down when the body has been alerted to a threat which could be physical harm, mental and emotional distress, cyclical changes within the body as well as environmental chemicals which are confirmed endocrine disruptors which continue to silently upset gut flora balance.
What is the relationship between the gut, brain and body?
I’ve already shared quite a bit. However, there is one major component to digestion and anxiety … digestion and all health issues.
To begin with, consider the following quote from a 2013 study on The Gut’s Little Brain on Intestinal Immunity: ‘in the last decade, the parasympathetic vagal nerve has been put forward as an integral part of an immune regulation network via its release of Ach (acetylcholine), a system coined “the cholinergic anti-inflammatory reflex.”’
Science only confirmed such a connection in the last 20 years!
These two findings alone led me to look into essential oils for reversing, or at the very least, alleviating the stress response because they promote the ‘rest and digest’. Those include:
benzoin
moroccan chamomile
turmeric
black pepper
galbanum
vetiver
cedarwood texas
in many respects, many essential oils assist in this realm, however, I must use caution given there may be medications involved. While I strongly advocate for the use of essential oils, consideration is critical in order to avoid any number of adverse reactions.
Therefore, if you’d like to know more about how these actually influence gut brain communication or which ones are the best choices for you, schedule your free discovery call with me, and let’s talk about your options
In 2018, another study on Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders was published. In it, we learn about ‘the bidirectional communication between the brain and the gastrointestinal tract, the so-called “brain–gut axis,” is based on a complex system, including the vagus nerve, but also sympathetic (e.g., via the prevertebral ganglia), endocrine, immune, and humoral links as well as the influence of gut microbiota in order to regulate gastrointestinal homeostasis and to connect emotional and cognitive areas of the brain with gut functions’
‘the influence of gut microbiota in order to regulate gastrointestinal homeostasis and to connect emotional and cognitive areas of the brain with gut functions’
I extracted this last piece for emphasis. The gut flora, also known as the gut microbiota, communicates with the brain via the vagus nerve. It appears through this research, scientists are looking into such treatment options as:
vagus nerve stimulation
meditation
gut directed hypnotherapy
One additional thought mentioned in this paper points out the link between the vagus nerve, nutrition and psychiatric, neurological and inflammatory diseases.
While these findings are amazing and equally exciting, there is one common denominator. The symptoms / conditions studied are all linked to the gut microbiota and there is never an indication that this system is out of balance. It remains perfectly silent.
The challenge contemporary humans face is the significant disruption to the gut flora.
Aside from what’s been mentioned, consider the following:
antimicrobial mouthwash
antimicrobial household products
antimicrobial body care
antimicrobial nanotechnology in your clothing
antibiotics in the food supply
Your skin has a microbiome as does your mouth. Every time you use hand sanitizers and mouthwash, the microbiome is disrupted. The oral microbiome influences the microbiome in the lungs. The reason for making these points is to emphasize the microbiome network (that’s another post)
Not to worry, there are ways to reduce your exposure to so many, other than the medications. As for the clothing, that depends on where you buy your clothes.
So how do you maintain the microbiome?
cardamom essential oil helps with maintaining the gut flora
coconut oil in a smoothie also helps with gut flora
coconut oil as a mouthwash blended with a couple drops of niaouli essential oil maintains the oral microbiome
combining coconut oil with rosemary cineole, turmeric and copaiba is awesome as a sanitizer that is also good for the skin.
eating chia seeds feeds the gut bacteria and helps minimize the experience of ‘leaky gut’
broccoli sprouts also feed gut bacteria as do onions and garlic
deliberately breathing and staying hydrated infuse the body with oxygen. the greater your reactions to stressors, the more oxygen you require
pay attention to your posture, keeping your head in line with the spine. this slight adjustment takes the pressure of the vagus nerve and sends messages of ease to the digestive system.
Before closing, the studies on medications and the gut flora are revealing the involvement of gut bacteria and the metabolism of meds. However, they’re also finding that many medications alter the microbiome population which changes the metabolites produced which now lead to additional problems in the body. Therefore, doing such things as mentioned to promote gut flora balance is critical as well as including probiotics in this age of chemicals.
I’d love to hear your thoughts in the comments below. And again, if you are ready, book your complimentary session with me today!