Today's blog post is a little different from what we're all used to, but it's going to be fun and informative. I've invited Jessica Addeo to co-author on my usual gut health musings. Today, we're going to discuss the relationship between gut health, the nervous system, and how to support both in a holistic, easy way. But before we get started, I want to give you a little background on Jessica.
Jessica Addeo is a Nervous System Clinician and Occupational Therapist with 17 years of experience, helping her clients alchemize stress and anxiety for a more harmonious relationship with their nervous systems. Through her professional and personal journey, she has witnessed the incredible power of understanding and nurturing our nervous systems. Jessica likes to say that the nervous system is the conductor of our life's symphony, influencing how we think, feel, and engage with the world. She helps her clients cultivate resilience and well-being through one-on-one sessions and small groups, where she combines evidence-based practice with personalized magic (because no two nervous systems are the same).
Definitions to Get Us Started
To ensure we're all on the same page, let's define some key terms we'll be using throughout this blog post:
Nervous System: This includes the brain, spinal cord, and all the wiring in your body. Sensory input from external (sound volume, temperature, etc.) and internal (hunger cues, fatigue, etc.) sources is involved when discussing regulation or dysregulation of the nervous system. The nervous system's job is to keep us alive, so many of its responses aim to keep us safe even when we are not in life-or-death situations. The vagus nerve is a significant part of our nervous system, especially in managing stress responses.
Gut Health: This refers to the well-being of our entire digestive system and the health of the microorganisms living in our digestive tract. The gut refers to the gastrointestinal system (esophagus, stomach, small/large intestine, and colon). The gut contains various microorganisms, and when they become imbalanced, we experience uncomfortable symptoms (e.g., more obvious ones like bloating, gas, constipation and less obvious symptoms like fatigue, brain fog, and skin issues). The gut is not just a digestive organ; it also plays a crucial role in the endocrine and nervous systems.
What is the Relationship Between Gut Health and the Nervous System?
The gut-brain axis is a bidirectional communication system connecting the central nervous system with the gastrointestinal tract. The vagus nerve significantly impacts our ability to rest and digest food. If our nervous system is in a state of fight, flight, or freeze, it will hinder the vagus nerve's ability to help our body send hunger signals and digest food adequately to absorb the necessary minerals and nutrients. Conversely, because this communication system works both ways, what we eat can affect the state of our nervous system. If our body is busy processing food that lacks the nutrients and minerals we need, we may experience bloating, constipation, loose bowel movements, and other symptoms. These symptoms make it difficult for our nervous system to stay regulated because much of our brainpower is diverted to other parts of our body experiencing these symptoms. Understanding that our gut health and nervous system constantly interact is essential, as observing one system can help gauge the health of both, as they tend to mirror each other.
Signs and Symptoms Your Gut and Nervous System Communication Needs a Reboot
Before we introduce the signs, we want to emphasize that if you experience any of these, you aren't a bad person! It simply means the gut-brain axis needs some support. Here are some symptoms our clients often report:
Missing Hunger Cues: Forgetting to eat or drink indicates that the brain and body are not in communication, making it difficult to regulate the nervous system if the body misses those survival cues.
Poor Eating Choices: Making food choices that do not meet the body's nutritional needs. This is often seen in parents who eat their children's leftover lunches (i.e., not eating enough, likely not getting enough fiber, protein, and fat, or eating foods that might not agree with their individual needs).
Changes in Mental Health Conditions: Anxiety and depression can be affected by the food we consume. Eating foods that do not agree with our bodies or lack sufficient nutrients can significantly impact our moods.
Digestive Discomfort, Constipation, and Diarrhea: The gut microbiome can be influenced by the state of our nervous system. Chronic dysregulation or stress can disrupt the balance of microorganisms in the gut, affecting how our bodies digest food.
How to Support Your Gut Health and Nervous System in a Holistic Way
So, you may be wondering how we can support our gut health and nervous system. Don't worry; it doesn't have to be time-consuming or burdensome. Here are some of my and Jessica’s easy tips:
Slow Down When Possible: Paying attention to the colors, smells, flavors, and textures of our food can help our bodies slow down and enter rest-and-digest mode, allowing the body to create the digestive enzymes needed for optimal nutrient absorption. Chewing also provides deep pressure input (known as proprioception in occupational therapy), which supports the nervous system and provides calming sensory input. Slowing down to eat also allows us to enjoy our food more and recognize our body's fullness cues.
Get Out and Walk: Taking a stroll while paying attention to the sights, sounds, and sensations helps regulate our nervous system. Walking after a meal also aids our digestive system, stimulates the lymph system, promotes digestion, and regulates blood sugar levels. Movement benefits both gut health and the nervous system.
Eat Something Before Coffee in the Morning: Start the morning with a big glass of water (even better if it has a pinch of good quality salt and some fresh lemon juice) before having coffee. Then, eat something (real whole foods) alongside the coffee to help keep the stress system down and wake the digestive system up for the day, ensuring regular hunger cues and blood sugar regulation.
Cut Down on Added Sugar: Consuming too much sugar can cause the body to get jittery and increase the risk of nervous system dysregulation. Reading labels and choosing foods with minimal added sugar can help.
Understanding the intricate connection between our gut health and nervous system is crucial for overall well-being. Remember, small, consistent steps can make a significant difference. We hope this blog post was informative and helpful! This was just an introduction to these ideas, so there may be symptoms you're experiencing that we didn't discuss. If you're experiencing nervous system dysregulation or gut health issues, we'd love to help.
To reach out to Karen for health coaching, please fill out the contact form here.
To reach out to Jessica for nervous system support, please fill out the contact form here. You can also follow Jessica on Instagram.
