OVER THE COUNTER: Road to better health starts with the mind-gut connection

We’ve all heard the old saying that you are what you eat. What’s also true is that you are what you think and feel.

What we’re talking about here is our mind-gut connection. The link between the health of our digestive system and of our mind is becoming clearer.

By gut health we’re referring to how “regular” we are, as well as our nutritional intake, our absorption of nutrients, and our so-called gut microbiome – those countless bacteria, viruses and fungi living in our bodies.

Over the past decade, more and more scientific research has linked our “gut health” to conditions once believed only pertaining to the mind, such as depression, stress and even neurological disorders such as autism. And there is an actual physical connection here. It’s the vagus nerve, which travels from the brainstem down through the neck to the chest and stomach. Think of it as our mind-tummy superhighway.

To understand why our digestive system can get mucked up by emotions, think about when you were last stressed or anxious. Essentially in those states we’re in an instinctive mode of fight or flight. This is how we’ve been wired to defend ourselves or escape danger since the early days of man.

In modern times, we may get stressed because we’re stuck on the highway during rush hour or having a dispute at work. Yet the response is the same. We get a rush of adrenaline. Our heart races, pumping blood to our muscles and vital organs. Our arteries constrict and our breathing quickens. Glucose – or blood sugar – comes out for fuel. All this is necessary if we’re foraging for berries and accidentally awaken a bear. But it’s no way to spend our commutes to and from work every day. Just like our cars, our bodies are not made to always be in overdrive.

When we’re under prolonged or repeated stress – or depressed or anxious – we’re taxing our systems. But just as our body needs nutrients that provide antioxidants, have anti-inflammatory properties and that help restore our “good” gut bacteria, we’re instead more likely to give it junk. That’s because when we’re wound up, worried or feeling down, we often turn to quick-fix fast foods that can actually promote inflammation, throw off our microbiome balance and fail to provide our body the nutrients we need. We’re left in a kind of metabolic mess.

But things also move from the bottom up. Science has increasingly been discovering a more reciprocal relationship between gut and brain health than was previously realized. Recent research has even been showing how our microbiome health is linked to our overall health and studies have begun to look at the relationship between microbiome health and how it may affect people with conditions such as autism and mood disorders.

So, what can we do about all this? Nutritional and lifestyle changes are the key to optimal wellness. We should tackle stress by making sure we’re exercising and meditating regularly, engaging in activities such as yoga or tai chi, or simply going for walks in nature with lots of deep breathing.

Eating regular meals with good protein and complex carbohydrates, avoiding caffeine and alcohol and staying hydrated may control feelings of anxiety, but won’t cure them. A variety of higher quality protein like free range chicken, grass fed meats, beans, wild fish or tofu is a great start. Brightly colored fruits, vegetables, nuts and olive oil are the key to good gut health and overall health. Think about skipping the sugary and processed foods which will allow your gut to rest and heal. If you are not regularly buying organic it is important to look at EWG’s list of the “Dirty Dozen” and “Clean Fifteen,” which helps protect consumers from toxic pesticides sprayed on fruits and vegetables.

We must always get enough probiotics to help good bacteria balance in the gut, either through foods like miso, kimchi, yogurt or kefir, or from quality supplements that contain different bacterial strains. It is also important to switch your probiotic every six months to rotate strains.

For depression, eating certain tryptophan-rich foods such as chickpeas may help improve serotonin levels and possibly reduce symptoms. And, for digestive problems, we should ensure we’re getting enough fiber and water in our diets. Supplements such as aloe, which has some laxative-like properties, can also offer relief from constipation, but should be used only with the advice of a health care expert. And, don’t forget sleep – poor sleep patterns can affect both our digestion and mental states.

Of course, those with pervasive stress, depression or anxiety should also talk with a doctor to get the help they need.

Remember, good health is more than just food and exercise; it’s in our heads, too.

Gary Kracoff has a degree in naturopathic medicine and is a registered pharmacist and John Walczyk is a compounding pharmacist at Johnson Compounding & Wellness in Waltham, Mass. For more information, visit www.naturalcompounder.com. Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can e-mail gary@naturalcompounder.com or call 781-893-3870.