There is a popular adage that says that the stomach is the second brain, although in reality it is the gut-brain axis. Many wonder how this exchange of information occurs. According to the ‘We Life’ website, There are three main communication pathways that affect both physical and mental health..
The nutritionist Cristina Capella Llacer explained in her book Live without inflammation. Build your anti-inflammatory lifestyle in 4 weeks; What do these consist of? three communication routes between the intestine and the brain.
These channels are the highly strunghe hormonal and finally, the immunological. Each of them plays an essential role in how digestive processes are related and how they can influence them.
Knowing how the intestine works is essential to achieve and promote inflammation in the body. The most direct and well-known channel of this pathway is the vagus nerve., which connects the digestive system with the brain.
“The brain tells the gut how we feel. And the gut responds with signals about how it is working.. Therefore, when we feel stress or anxiety, we can experiencing physical symptoms such as gas, butterflies in the stomach or even diarrhea,” Capella added.
When this channel is strengthened, it is helpful in reducing intestinal reactivity to stress, which in turn improves digestion. The expert recommended that, to achieve this, people must carry out three minutes a day diaphragmatic breathing in order to activate the parasympathetic system.
Additionally, to stimulate the vagus nerve, you can do it through your throat, whether by singing, laughing, or speaking softly. “Give cold showers or temperature contrast baths. Hug or have a relaxed chat with a friend It can also promote the activity of the vagus nerve.”
On the other hand, the hormonal pathway is a serotonin factorywhich is found in the intestine, although many do not believe it, since 90% of the so-called happiness hormone is produced there, according to the nutritionist.
Other important substances are also synthesized such as dopamine and the GABAessential for the regulation of mood, sleep or appetite. For this reason, Capella explained the importance of maintaining a balanced diet free of ultra-processed foods.
“It helps us to be in a better mood, see things more clearly and have the desire to do things. Therefore, take care of the feedingthe microbiota and rest not only improve digestion, but also emotional health“, argument.
To regulate this hormonal pathway, the nutritionist recommended ingest diets rich in tryptophanan amino acid present in eggs, lean meats, legumes and fish. Likewise, healthy fats such as olive oil or oily fish, and prebiotic fiber, essential to nourish the good bacteria in the intestine.
“Take probiotics like yogurt, kefir or miso and expose yourself to sunlight early in the daysince it helps transform serotonin into melatonin. In addition, it regulates sleep and the circadian rhythm,” he argued.
Finally, there is the immunological route. Between 70 and 80% of the immune system is located in the intestinewhich is in direct contact with numerous antigens that arrive through food. For this reason, having a balanced diet plays a fundamental role in your mood.
“Our intestinal microbiota produces anti-inflammatory substances that protect us. But when there is dysbiosis, a bacterial imbalance, signals are generated that can affect mood, energy or concentrationCapella noted.
The nutritionist commented that an inflamed intestine can cause a “cloudy mind”; When this connection is affected, emotional symptoms appear such as sadness, irritability, anxiety or abdominal bloating.
