The Mind-Boggling World of Our “Second Brain”
The gut has earned the nickname of the body’s “second brain.” Why? Research reveals a
fascinating gut-brain highway packed with implications for not just digestive health but also
mood, stress levels, and sharp thinking.
Recent studies provide eye-opening insights on the gut microbiome. This community of trillions
of bacteria dwelling within our digestive tract is emerging as a key player influencing brain
health and a wide array of conditions from anxiety and depression to Alzheimer’s disease risk.
The Mood and Mind-Altering Powers of the Gut
The gut-brain connection manifests itself in some intriguing ways:
About 95% of the body’s serotonin is produced by the gut. Serotonin is a major mood and
happiness neurotransmitter.
Trillions of neural signals shuttle between the gastrointestinal tract and the brain daily,
earning the gut the title “the body’s second brain.”
Studies indicate 60% of people with functional bowel discomfort like irritable bowel
syndrome (IBS) demonstrate heightened anxiety, depression and stress.
Up to 75% of patients diagnosed with small intestinal bacterial overgrowth (SIBO)
demonstrate deficits in executive function like focus and verbal fluency.
Unraveling the Gut-Brain Communication Highway
The Vagus Nerve Superhighway
The gut talks to the brain via the long meandering vagus nerve. Disrupting signaling along this
info highway can impair mood. Alterations in vagus nerve functioning have been linked to
depression risk.
Hormones and Neurotransmitters
The gut harbors over 20 hormone-producing cells types. Key hormones and brain chemicals like
serotonin, dopamine and norepinephrine are synthesized in the digestive tract.
Immune System Messenger Molecules
Bacterial imbalances prompt the gut immune cells to release inflammation-inciting cytokines
which reach the brain and can hamper neuronal health if excessive.
Microbial Messengers
Gut microbes generate hundreds of neuroactive compounds like serotonin, gamma-aminobutyric
acid capable of influencing brain function for better or worse depending on microbial balance.
Diet and Lifestyle Steps to Optimize Your Gut-Brain Axis
Prioritize Prebiotic Plant Foods
Pump up produce, nuts and whole grains that provide “fertilizer” enabling good gut bugs to
thrive. The fibers also help increase production of short-chain fatty acids pivotal to brain health.
Minimize Unhealthy Fats and Refined Carbs
A western style diet triggers inflammation while fiber-rich Mediterranean style eating calms
immune responses. Limit saturated fats found in fatty meats, butter and packaged foods.
Tend to Your Stress
Chronic stress can alter gut permeability and microbiome balance. Relaxation practices build
resilience against stressors that disrupt digestive rhythms.
Stay Socially Active
Social isolation impairs immunity and enables unhealthy bacteria to dominate. Nurture social
bonds for feel-good neurotransmitters and balanced bug species.
While research continues unraveling this multifaceted bi-directional gut-brain dance, the
emerging insights offer an incentive to tend to not just our mental health but also nurture our
gastrointestinal wellness via the fork and lifestyle habits. The future of brain-based conditions
may lie in tending to the thriving community of microbes in our digestive tracts
