Do you also get stomach aches when you have an exam coming up, when you have to go to a job interview, or when you have some problem at home? Or do you sometimes feel full for no reason and have no appetite? Many of us forget this, thinking that it is normal, "This happens because of tension." But did you know that these problems in your stomach are directly related to the problems in your mind, that is , stress and anxiety ? This is not a myth. There is a great scientific explanation behind this. Today, let's talk about this amazing connection between our gut and our brain.
What is this connection between the gut and the brain?
Simply put, our gut is more than just a tube that digests food. It’s a much more complex system. Researchers call it our “second brain.” Isn’t that amazing? That’s because our gut, from the esophagus where we swallow food to the rectum where we defecate , is covered in a web of more than 100 million nerve cells. This is what we call the Enteric Nervous System ( ENS) in medical terms.
Just like the brain and spinal cord in our head, the nervous system in our gut also has nerve cells (`Neurons`) and neurotransmitters (` Neurotransmitters` ). These ``Neurotransmitters`` are like chemical messengers that carry information back and forth in our body. So this is why there is constant communication, that is, a conversation, between our brain and gut system. This connection directly affects not only our digestion, but also our mood and the way we think.
How does this 'second brain' work?
This nervous system in our intestines manages our entire digestive process. From swallowing food, releasing enzymes to digest it, breaking it down into smaller particles, controlling the blood supply needed to absorb nutrients into the bloodstream, and finally eliminating waste products from the body as feces, everything is controlled by this ENS.
For a long time, doctors thought that mental health issues like depression and anxiety were the cause of Irritable Bowel Syndrome (IBS) , a condition that causes stomach pain, bloating, constipation, and diarrhea. There's some truth to that story. But new research has found that it can also be the other way around.
That means, if our gut health is not good, it can directly affect our mental health, alter our mood, and even cause us to feel angry and sad.
Information is exchanged between the gut and the brain through the nervous system and hormones. There is also a strong connection between the beneficial bacteria in our intestines (gut microbiome) and our immune system. All of this together affects our overall mental health. It has now been discovered that problems in this connection may be to some extent related to diseases such as `(Parkinson's)` and `(Alzheimer's)`.
Stomach problems due to stress
When you feel scared, anxious, or stressed, your body releases hormones and chemicals. These directly affect our digestive system. This can damage the good bacteria that live in our intestines and help us digest food. It can also reduce the body's production of antibodies. This chemical imbalance can lead to various gastrointestinal symptoms.
| Common symptoms | A simple explanation |
|---|---|
| Indigestion | Feeling of heaviness and discomfort in the stomach without digesting food. |
| Stomach upset and diarrhea | Stress causes the intestines to work faster and causes bloating. |
| Irritable Bowel Syndrome (IBS) | Stomach pain, bloating, constipation, and diarrhea alternate. This can be exacerbated by stress. |
| Constipation | Stress slows down bowel movements and makes it difficult to defecate. |
| Loss of appetite or excessive hunger | Some people don't feel like eating because of stress. Others feel like overeating. |
| Nausea | Feeling like vomiting. |
So how do we maintain good gut health?
There are a few simple things you can do to overcome these problems and improve your gut and mental health.
1. Allow food to digest well
After eating a meal, it is very important for your body to be in a relaxed and calm state to digest it properly. This is when the gastric juices needed to digest food are produced properly. These juices help the body absorb the vitamins, minerals, and nutrients in the food we eat.
2. Be careful about what you eat and drink.
There is a saying that 'You are what you eat' . It is true. Eat as much nutritious and wholesome food as possible. Stay away from junk food, that is, fried rice, which is oily and spicy. If you get hungry when you are out and about, keep something like a fruit or granola bar nearby. Also, when you eat, try to enjoy your meal and not watch TV or use your phone.
3. Don't forget to exercise.
Exercising daily can sometimes be difficult. But make it a habit to do something simple like walking or jogging for at least 30 minutes a day. Exercising not only reduces your stress levels, but also improves both your physical and mental well-being.
4. Drink plenty of water.
Aim to drink at least 6-8 glasses of water a day. This will help your digestion process and is also very beneficial for your overall health.
5. Ask for help if needed.
If you are having trouble managing your stress and anxiety on your own, don't hesitate to see your family doctor for advice . You may need counseling. It's nothing to be ashamed of.
Foods that are good for gut and mental health
Below are some foods that help maintain your gut health and are also beneficial for your mental health.
| Feed type | Why is that important? | These are common foods. |
|---|---|---|
| Fiber | Improves memory and mood. Helps the growth of good bacteria in the intestines. | Legumes like peas, green beans, oats, nuts, dark chocolate, fruits and vegetables. |
| Vitamin D | Controls the balance of bacteria in the intestines and reduces inflammation in the stomach. | Egg yolks, oily fish like salmon, mackerel, orange juice, milk with added vitamin D. |
| Protein | It limits the growth of bad bacteria in the intestines and helps produce the mood-enhancing hormone serotonin. | Eggs, milk, yogurt, beef, chicken, fish, broccoli, oats, nuts. |
| Omega-3s | Lowers cholesterol, improves memory and brain function. | Oily fish such as walnuts, flax seeds, salmon, sardines, and mackerel. |
Take-Home Message
- There is a very strong, direct connection between your gut and your brain. The gut is also called our "second brain."
- Your stress and anxiety can cause real physical symptoms, like stomach upset and indigestion.
- Eating a healthy diet, exercising regularly, drinking plenty of water, and managing stress are important for both your gut and mental health.
- If you're having trouble managing these conditions on your own, never be afraid to talk to your doctor about it.
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