Your Stomach's Role in Your Health
See, when it comes to mood, it's not all in your head -- it's in your gut, too. "The brain influences the digestive tract and vice versa," says Rebekah Gross, MD, a clinical gastroenterologist at NYU Langone Medical Center. In fact, new research has found that our esophagus, stomach, small intestine, and colon have a big say in how our minds and bodies function and how happy we feel. "The gut is a critical group of organs that we need to start paying more attention to," says Steven Lamm, MD, the author of No Guts, No Glory. "Doing so may be the secret to improving our overall wellness."
Inside Your Other Brain
"It's a very important barrier, as important as the skin," says Michael Gershon, MD, the author of The Second Brain and the pioneering gastroenterologist who coined the term.
Cells in the gut lining also produce 95 percent of the serotonin in our bodies. (The rest occurs in the brain, where the hormone regulates happiness and mood.) In the gut, serotonin has a range of functions, including stimulating nerve-cell growth and alerting the immune system to germs.
Thanks to serotonin, the gut and the brain are in constant contact with each other. Chemical messages race back and forth between the brain's central nervous system and the gut's enteric nervous system. When we're stressed, scared, or nervous, our brain notifies our gut, and our stomach starts to churn in response. When our digestive system is upset, our gut alerts our brain that there's a problem even before we begin to feel the symptoms. Scientists suspect that our moods are negatively affected as a result. "The gut is sending messages that can make the brain anxious," Dr. Gershon explains. "You're in good mental shape only if your gut lets you be."
Our Buggy Systems
In a healthy gut, the good bacteria far outnumber the bad. But what's going on in your head can affect the balance. "Emotional issues can help influence what lives in your GI tract," says William Chey, MD, a professor of internal medicine at the University of Michigan Medical School. Being under a great deal of stress or feeling depressed or anxious could change the way your bowels contract and how your immune system functions, which in turn can change the type of bacteria in the small intestine and colon, he explains. Symptoms can include cramping, bloating, diarrhea, or constipation.
For instance, irritable bowel syndrome (IBS), a disorder that causes abdominal pain, diarrhea, and constipation, often accompanied by gas and bloating and sometimes by anxiety and depression, can be related to an overabundance of bad bacteria in the small intestine. Women are particularly susceptible to this, especially if they experienced sexual abuse or psychological trauma as a child. It's not known if the stress causes the symptoms or vice versa. "But the two definitely feed off each other, and IBS flares in stressful circumstances," Dr. Gross says.
The Probiotic Prescription
Increasing the number of good bacteria in our GI tract, by taking probiotic supplements and eating foods that contain probiotics, may help combat such health problems, a growing number of scientists say. New research indicates that specialized strains of these good bacteria could also alleviate mood and anxiety disorders. When University of Toronto researchers gave chronic fatigue syndrome sufferers three daily doses of a Lactobacillus strain for two months, it boosted their levels of good bacteria. "At the same time, we reduced their anxiety," says lead researcher A. Venket Rao, PhD. When the patients stopped taking the probiotic, their symptoms reverted as well, he says.
Digestive Aids
Clean up your diet.
Consider a probiotic supplement.
Avoid unnecessary meds.
Go easy on alcohol.
Exercise stress management.
Happy (Gut) Meals
Breakfast
An egg-white omelet with onions, asparagus, and tomato, and a slice of rye or whole wheat toast
Midmorning snack
Lowfat Greek yogurt and a banana. (Look for brands with the probiotic strains Streptococcus thermophilus and Lactobacillus, such as Chobani, Fage, and Stonyfield Oikos.
Lunch
Mixed greens topped with 4 ounces grilled chicken, artichokes, onions, asparagus, and tomatoes and dressed with a mixture of olive oil, red wine vinegar, and garlic, and a whole-grain roll
Afternoon snack
Hummus and baby carrots or green bell pepper strips
Dinner
3 ounces grilled salmon with lemon-yogurt sauce, brown rice, and a green salad with onions and tomatoes (To make the lemon-yogurt sauce, stir together 3/4 cup plain whole-milk yogurt, 2 tablespoons olive oil, 1 teaspoon fresh lemon juice, 1 tablespoon chopped chives, 3/4 teaspoon grated lemon zest, and 1/4 teaspoon salt.)
Nighttime snack
A slice of whole-grain bread with peanut butter and banana, or another Greek yogurt
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