GUT & BRAIN CONNECTION

The interconnection between our intestinal health and our emotional balance

In recent years, the relationship between what we eat and our intestinal health has been increasingly studied, as well as how it influences our brain and emotional balance.

The phrase "Leaky gut = Leaky brain" is absolutely true, since the intestine is the main immunological barrier of the organism, as well as a door that stops the entrance of any external agent to our body, that can cause an imbalance, toxicity, disease or inflammation.

The intestinal wall is covered by a mucous membrane whose cells are tightly linked with each other, which allows only the passage of micro-molecules and nutrients previously extracted from digested food.

The union between these cells can be damaged by various factors such as:

a) Infections due to pathogenic microorganisms (bacteria, viruses, and fungi)

b) Certain medications (Ex: Corticosteroids, antibiotics, antacids and certain arthritis medications)

c) Toxins or chemicals

d) Intolerances to certain foods (Ex: Gluten, Dairy, Soy, Egg etc.)

e) Stress

f) Hormonal Imbalances

This causes the links between the intestinal mucosal cells to break, and holes start forming, allowing the entry of different things such as: food molecules, pathogen microorganisms, medications, toxins, chemicals etc. All of these can enter through the damaged intestinal barrier into the bloodstream and therefore they travel throughout the body, reaching various organs including the brain, which is highly sensitive. This condition is known as "Leaky Gut Syndrome" (LGS).

The microbiota is the ecosystem formed by thousands of microorganisms of different species, which inhabit different parts of the body, being the digestive tract one of the most important and more studied.

The intestinal microbiota is mainly constituted of several families of beneficial bacteria known as probiotics; some of the best known families are Lactobacillus, bifidobacterias and saccharomyces; but they also cohabit with certain pathogenic microorganisms such as Echerichia coli, Enterococus and Streptococus (among many others), which generally live in our bodies and do not cause us harm, as long as they are kept in low proportions.

When there is an imbalance between good and bad bacteria, this alters the microbiota and infections, inflammation, gas or digestive problems may occur, if this progresses it can progress to what is known as Leaky Gut Syndrome (LG)

The balance in the gut microbiota is directly related to what people eats. A diet rich in plant-based foods is full of phyto-nutrients (chemical compounds in plants), which have great health benefits; also many of these foods work as prebiotics (garlic, onions, bananas etc), which serve as food for probiotics (good bacteria); promoting the maintenance and intestinal health.

On the contrary the typical American diet, is based mainly on processed foods such as white and refined flours; high fat and processed meats, ful fat dairy, deep fried foods (high in trans-fats)etc. Another big problem is the high amount of sugars ingested on a daily basis in foods such as cereals, ice cream, desserts, cookies, donuts, and drinks such as sodas, juices, flavored drinks etc; which contribute even more to this imbalance. Sugar promotes the growth of pathogens and feeds them, specially candida which is a yeast. When there’s Leaky Gut this pathogenic microorganisms can spread throughout the body causing many health problems in different organs and tissues.

An important relationship has been seen between LG and various health problems such as:

• Autoimmune diseases

• Sensitivity to certain foods

• Irritable bowel syndrome

• Thyroid problems

• Nutrient malabsorption

• Certain inflammatory skin diseases

• Mood changes such as stress, anxiety, panic attacks, depression.

• Autism

• Attention deficit and cognitive problems

• Eating Disorders

• Alzheimer and Parkinson's

There is a very close relationship between intestinal health and certain psycho-emotional conditions. The brain is the organ that regulates the mental state and the emotions, and is the only organ whose function, we can make conscious.

Depression is a disorder that includes both a disorder of the mind and an altered emotional state. In the United States, 18 million adults have had a depressive episode in the course of a year; Depression is the most prevalent mental condition, since it represents 99% of all mental illnesses. The spectrum ranges from major depressive disorder to mood swings including bipolarity, postpartum depression, post-trauma depression, anxiety disorder, panic attacks, and suicide.

It has been observed that a large number of patients with depression and anxiety present alterations in the intestinal microbiota; that is, low levels of Lactobacillus and Bifidobacterium, and on the other hand, a greater development of pathogenic bacteria; while some patients present Leaky Gut.

In several studies it has been observed that improving and maintaining intestinal health through a diet rich in plants (vegetables, fruits, legumes, grains, nuts and seeds), and giving certain strains of probiotics such as lactobacillus GG and bificobacterium infantis increases the Interleukin levels -10 which have an anti-inflammatory power and improve the brain barrier, reducing neuro-inflammation, which results in reducing and improving the symptoms of depression, anxiety, chronic fatigue, etc.

Mental Health is closely related to certain neurotransmitters, mainly Endorphins, Adrenaline, Noradrenaline, Serotonin and Dopamine.

Endorphins: they help us deal with stress, they have an analgesic effect, thus reducing fatigue and the sensation of pain, in addition to stimulating the production of dopamine, which gives us a feeling of pleasure.

Adrenaline and Noradrenaline: They help us with the body's response to stress, mainly of the acute type, such as the loss of a family member, a divorce, loss of work, etc.

They also regulate the levels of attention, emotions and dreams, in addition to stimulating breathing, increasing blood pressure, stimulating the heart rate and regulating sugar levels.

Serotonin: Regulates temperature, moods promoting the feeling of joy, achievement and contentment, regulates sleep, appetite, and pain sensation.

An imbalance in serotonin levels produces depression, and suicidal thoughts, as well as impulsive and aggressive behaviors

 80% of Serotonin is produced in the intestine and lactobacillus and bifidobacteria promote the synthesis of serotonin and GABA (Gamaaminobutic acid) which is another neurotransmitter with a calming effect.

Complex carbohydrates and the ones from fruit, promote the synthesis of serotonin as well as foods that contain proteins because they contain the amino acid tryptophan which is a precursor of serotonin. Vitamins B6, B12 and folic acid as well as certain minerals such as zinc and magnesium also promote Serotonin synthesis

There are other important nutrients that help maintain positive moods, reduce depression, anxiety and chronic fatigue; as well as muscle aches, these are: Omega 3 fatty acids, Vitamin D, Fiber, Phyto-phenols, Green tea, Coffee, Cocoa, and turmeric.

Dopamine: Involved in movement, posture, regulates moods, when imbalanced promotes compulsive food intake.

Foods that promote the synthesis of Dopamine are:

Dairy, lean unprocessed meats like chicken, turkey, and beef, omega-3 rich fish like salmon, sardines, and mackerel, eggs, fruits and vegetables especially bananas, walnuts and almonds, dark chocolate.

With adequate Dopamine levels we will feel physically and emotionally balanced; some other ways to stimulate dopamine levels are:

a) having small and tangible challenges, this will give you a sense of achievement.

b) making a lists of activities for the day.

c) Setting some goals and plans to achieve them

d) Listening to music

e) Grow spiritually by meditating and praying, this will help calm and balance the neurotransmitters in the brain as well as our emotions.

WHAT CAN WE DO??

We have already learned about the connection in between what we eat, our gut health and the relationship with our brain and emotions. But there are also some external situations that can affect us physically and emotionally, such as a death of a loved one, a chronic illness diagnosis in ourselves or a loved one, an accident, loss of a job, a divorce, a pandemia etc.

We must be self-conscious and aware of how all these events can hit us suddenly and which options we have to be able to regain our over-all health and balance.

The most common treatment in western medicine is the use of medications to treat the symptom, but not the cause. But we can do many things that can help us improve our health and balance.

Aromatherapy as its name implies, Aroma Therapy, is an ancestral science recognized by the World Health Organization, as the 2nd alternative therapy, after acupuncture. It can helps us to balance the functions of the body, promoting well-being at an Holistic level, and without any side effect.

It is based on the use of pure Essential Oils, extracted from the most important part of the Plant, to promote health and balance.

For Aromatherapy to be effective, it is very important, the use of high quality products, preferably certified with pharmaceutical grade, since usually they are pure oils with no fillers or added ingredients and also they are micro-molecular, which gives them a high absorption rate, to reach the limbic system in the brain, where the sensory center is located (processing emotions and sensations), guaranteeing an almost immediate effect.

There are specific oils that will help us with emotional balance, but we can also combine some of them and promote some synergistic effects (combine them to provide a better result for a specific condition or situation)

Orange: Helps us with conflict, anger and anxiety, has a calming effect, reduces anxiety, stress and fear

Lavender: It has a relaxing and calming effect, nerve toning that helps control hysteria and depression, helps to relax and improves sleep

Bergamot: It has an antidepressant effect, which promotes happiness

Neroli: (Orange Blossom) sedative and tranquilizer, helps us with anxiety and fear, helps against sadness and depression, also to sleep better

Chamomile: A calming and decongestant effect, which adds up when we cannot "let go" and are clinging to something

Melissa: Relaxing of the Nervous System that helps us to reconcile a deep sleep

Geranium: It promotes balance in every way: balance and tranquility. It balances abrupt mood swings, helps relax negative feelings, and promotes balance and calm.

Sleep, is essential for maintaining health and stabilizing mood, and also improves symptoms of depression and anxiety.

Sleep is the time when the body rests and repairs itself, many of the functions that are performed during the day are paused and the synthesis of many important things for body’s proper functioning takes place such as :

a) Hormones: Growth, Thyroid, Insulin, Cortisol, Leptin, Ghrelin, etc.

b) Neurotransmitters: Serotonin, Dopamine, Norepinephrine, Acetylcholine, etc.

c) Cells formation to repair muscles, bones, organs and tissues

Not sleeping well alters our mood, judgment, and can also alter our personal relationships, because we get cranky and irritable.

Other symptoms of lack of sleep are headache, fatigue, depression, alterations of the immune system. In addition sleep deprivation exacerbates any serious illness, and ironically, hospitalized patients are some of the ones with the worst sleep hygiene.

Exercise is another very important factor that helps dopamine and Serotonin synthesis and helps improve mood; as well as decrease depression and anxiety symptoms. In addition it also helps to improve circulation, oxygenation, muscle formation, control of certain diseases such as diabetes, cardiovascular disease, obesity and maintaining health and well-being.

In this article we have learned that we are all interconnected, mind, body and spirit, how we can improve our nutrition that will reflect in a better gut health and better brain health and emotions. Also how the use some alternative remedies will help us to get our body back into balance and live a healthier and happier life.