When we’re in love, we get butterflies in our stomach. We have to process bad news first, and when faced with difficult decisions, we often rely on our gut feeling. All these idioms are more than just empty phrases; they point to a connection between the gut and the brain. What was long dismissed by skeptics has now been scientifically proven and is the subject of intensive research: the so-called gut-brain axis.
In this post, we’ll dive into the mysterious world of the gut-brain axis. We’ll show you how the gut and the brain are connected and what you can do to strengthen this close relationship and alleviate symptoms associated with a disrupted gut-brain axis.
Interactions Between the Gut and the Brain
The gut-brain axis refers to the close connection and exchange of information between the gut and the brain. This exchange occurs through various pathways, including:
- Hormones
- Immune processes
- Nerve pathways
The gut and brain are connected via nerve pathways that form a complex network extending from the top of the skull to the anus and comprising, among other things, approximately 100 million nerve cells. For this reason, the gut is also referred to as the “second brain” or the “gut brain.” Together with the vagus nerve—the largest nerve in the parasympathetic nervous system—this “gut brain” enables neural communication between the gut and the brain. This is why it is often referred to as the vagus nerve-gut-brain axis.
Interestingly, about 90% of the signals from the gut-brain axis are transmitted from the gut brain to the brain, rather than the other way around. This paints a completely new picture of health, in which the gut plays a far more significant role than that of a simple digestive organ. Another fundamental component of the gut brain is the
gut microbiota
with its 38 trillion beneficial bacteria. These gut microbes appear to have a strong influence on the exchange of information between the brain and the gut.
The Gut-Brain Axis: What Are the Symptoms of a Disrupted Connection?
A disrupted gut-brain axis can be associated with a wide range of symptoms. Some of these include:
- Gastrointestinal complaints: These include irritable bowel syndrome, inflammatory bowel disease, and symptoms such as diarrhea, constipation, or bloating.
- Weight Fluctuations: A disrupted gut-brain axis can affect appetite and metabolism, which can lead to weight gain or loss.
- Depression and Anxiety Disorders: A large portion of serotonin, the “happiness hormone,” is produced in the gut. Although this serotonin does not reach the brain directly, it still affects our mental state by, for example, influencing the stimulation of the vagus nerve.
- Memory Problems: Cognitive issues such as memory loss or difficulty concentrating can also occur as symptoms of a disrupted gut-brain axis.
- Chronic Fatigue: A dysfunctional connection between the gut and the brain can impair the body's energy production and lead to chronic fatigue.
It is important to note that a disrupted gut-brain axis is not necessarily the sole cause of these symptoms. Rather, it often contributes to making the symptoms worse.
Positively Influencing the Gut-Brain Axis: Various Approaches
A healthy gut-brain axis plays a key role in overall well-being. Several factors are crucial for specifically strengthening it. First and foremost, we recommend a holistic, healthy lifestyle that includes a balanced diet, adequate exercise, and stress-reduction strategies.
In addition, beneficial gut bacteria play a major role in ensuring the smooth exchange of information between the gut and the brain. This is because these friendly gut microbes are responsible for various metabolic processes and thereby influence communication between the gut and the brain. For example, the metabolic byproducts of gut bacteria—including short-chain fatty acids such as butyrate—have a positive effect on the central nervous system and can even cross the blood-brain barrier.
That’s why probiotics are important for a healthy gut-brain axis. Pro EM san offers you a carefully selected combination of 31 different bacterial cultures and 24 fermented herbal and plant extracts—a real treat for your microbiome. Soluble fiber (prebiotics) is particularly valuable for providing optimal nourishment to your gut microbiota. Pro Präbioma is ideal for this purpose.
A Balanced Diet for a Healthy Gut-Brain Axis
To support your gut-brain axis in the best possible way, you should focus on a balanced, predominantly plant-based diet, because your gut microbiota, in particular, thrive on plant-based nutrients. These include, above all:
- Whole-grain products
- Fresh fruits and vegetables
- Legumes
- Nuts
- Seeds
- Dietary Fiber
You should also make sure to get enough omega-3 fatty acids, as they are important for healthy brain function. Also, make sure you get enough vitamin D3 to support a healthy microbiome and a strong intestinal barrier, and drink plenty of water. To further support and stimulate your digestion, secondary plant compounds and bitter substances—which you’ll find in highly concentrated form in Pro Intest —are ideal.
Also, try to avoid processed foods high in sugar and saturated fats, as well as coffee and alcohol, as much as possible. Not only do these put a strain on your gut, but they can also negatively affect your cognitive abilities.
Calming the Gut-Brain Axis: Stress Reduction and Relaxation Techniques
Stress, anxiety, or anger affect both the gut and the brain. That’s because when we’re under stress, the sympathetic nervous system—the so-called “fight-or-flight response”—is activated . It was this response that saved us from the claws of a saber-toothed tiger back in Neanderthal times. Whether we actually have to flee from a saber-toothed tiger or are stressed by external circumstances such as our work or relationships makes no difference to our body—it activates survival mode. As a result, other important functions—such as digestion—are scaled back, which can lead to various digestive problems.
To calm your gut-brain axis, we recommend regular relaxation exercises such as yoga, meditation, mindful breathing, or walks in the woods. Also, make sure to maintain healthy sleep habits and take enough breaks throughout your day.
Here's How to Stimulate Your Vagus Nerve to Strengthen the Gut-Brain Axis
The vagus nerve, also known as the tenth cranial nerve, is the longest and most complex of the twelve cranial nerves and a central component of the gut-brain axis. It extends from the top of the skull into the abdominal cavity, where it influences various organs, including the intestines. As an essential component of the parasympathetic nervous system— the counterpart to the sympathetic nervous system—it is responsible for rest, recovery, and digestion; therefore, its activation can help reduce stress and thus have a positive effect on the gut-brain axis.
To activate and strengthen the vagus nerve, you can try various techniques:
- Breathing exercises: Deep, slow breathing can stimulate the vagus nerve and promote relaxation.
- Vagus Nerve Massage: The vagus nerve runs along the side of the neck. A targeted massage can stimulate it and promote a sense of calm and balance.
- Cold showers: Cold temperatures suppress the sympathetic nervous system and can thus activate the parasympathetic nervous system.
- Singing or humming: The vibrations produced in the throat and pharynx when singing or humming can stimulate the vagus nerve.
Sources
- https://flexikon.doccheck.com/de/Nervus_vagus
- https://www.science.org/content/article/your-gut-directly-connected-your-brain-newly-discovered-neuron-circuit
- Kara G. Margolis, John F. Cryan, Emeran A. Mayer. The Microbiota-Gut-Brain Axis: From Motility to Mood. Gastroenterology. 2021; 160: 1486–1501.
- Adrijana Da Silva, Glenda MacQueen, Yasmin Nasser, Lorian M. Taylor, Jeff K. Vallance, Maitreyi Raman. Yoga as a Therapy for Irritable Bowel Syndrome. Dig Dis Sci. 2020; 65: 2503-2514.
- Patrick H. Degnan, Michiko E. Taga, Andrew L. Goodman. Vitamin B12 as a modulator of gut microbial ecology. Cell Metab. 2014; 20: 769–778.
- Eva M. Selhub, Alan C. Logan, Alison C. Bested. Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry. J Physiol Anthropol. 2014; 33: 2.
