Heal your gut, heal your brain
Anxiety and depression are two of the most common emotional health issues in our society. Given that our brain is intricately connected with our digestive system, it’s no wonder that addressing these imbalances should include looking at gut health.
There is a two way communication channel linking our moods and thoughts with the function of our intestines. This is called the gut-brain axis.
A disruption of this complex relationship can lead to imbalances in both our digestive system and our brain.
This communication network includes the central nervous system, brain and spinal cord, our nervous systems, and the adrenals. This last area is also referred to as the hypothalamic pituitary adrenal axis, or HPA axis.
The HPA axis coordinates our response to stress. Cortisol is a hormone that is produced during times of acute stress. This will stimulate a quick burst of energy, heighten memory functions, and lower our sensitivity to pain.
Prolonged, or chronic stress, will impact this system. We are each different in how we will react to situations that we encounter. The HPA axis unites the interactions of our glands, hormones, and parts of our brain when we are stressed.
Adrenal fatigue can result over a period of time if we are constantly having to produce cortisol.
Continued release of this hormone leads to persistent activation of the HPA axis. This can affect physical, behavioral and alter the function of our brain psychology.
Our gut is affected greatly by another signaling hormone, called peptides, that tell the HPA axes to secrete cortisol from the adrenal glands. This can increase gut permeability, compromise intestinal barrier function and affect small intestine transit times.
These hormones can also induce changes in gastric secretion, visceral sensitivity and mucosal blood flow. Composition of gut bacteria may respond directly to stress-related signals. These changes can be significant and immediate. Chronic stress can play a role in development of small intestinal bacterial overgrowth and leaky gut syndrome.
There are three general stages our body will go through in response to prolonged stress – alarm, resistance, and exhaustion. Though really it’s more of a spectrum of responses than actual stages. The earlier we intervene in this cycle the more effective our efforts will be.
The first step would be to optimize the function of our HPA axis. We want to improve how we respond and adapt to stressful events while promoting energy recovery and support restful sleep. It’s important to have cortisol appropriately balanced throughout the day.
Cortisol should naturally peak before we awake and then decrease throughout the day. By using a test, you can identify where levels are disrupted. This helps pinpoint blunting or surging of this stress hormone.
Spiking of cortisol can lead to food intolerance. This is due to rising blood sugar which in turn feeds bad gut bacteria. And eating foods that you are sensitive to will increase the demand for cortisol in your body as it attempts to suppress resulting inflammation.
Optimizing this two way communication channel is important. There are very specific nutrients that can be used to support healthy cortisol levels throughout the day. This can help with mood, energy, sleep, focus and alertness.
Research is demonstrating that even taking a daily probiotic can improve depression, anger, anxiety, as well as lower levels of cortisol among otherwise healthy adults.
I typically use a probiotic with 6 to 13 strains. Any more strains than that and the potency per strain goes down substantially. Keep your probiotic refrigerated for greatest life span.
Addressing gut issues, decreasing inflammation, and supporting a balanced and diverse array of friendly bacteria can greatly enhance your gut’s ability to handle the negative effects of stress. And be an important step in working with anxiety and depression.
Scott Porter, a functional medicine pharmacist, is the director of the Center for Functional Nutrition at Sandpoint Super Drug.