It has long been known that improving gastrointestinal health optimizes outcomes in many autoimmune conditions. Understanding the nuance of the gut-brain axis can shed some light on how stress and digestive health are so intimately intertwined.

Stress commonly presents, in some capacity, in gastrointestinal conditions. This is because the enteric nervous system (the nervous system in the gut) is connected directly to the brain through sympathetic and parasympathetic pathways. Stress, in turn, causes both short- and long-term effects on the digestive system by altering the communication along this gut-brain axis. The major effects of stress on the digestive system include: alterations in gastrointestinal motility, increased visceral sensations, changes in gastrointestinal secretions, compromised circulation to the lining of the gastrointestinal tract, intestinal permeability, intestinal inflammation, and negative effects on intestinal microbiota.1,2,3 In illnesses involving the gut, a low vagal tone is also ubiquitous i.e. signalling along the vagus nerve is compromised, limiting the body’s ability to rest and digest.4 Since stress (physical, mental or emotional) triggers these physiological and anatomical changes in the digestive system, it is clear that mitigation of stress is central to recovery. So how do you go about co-ordinating healthy communication along the gut-brain axis?

One of the most profound stressors on the digestive system is the diet. Coming into direct contact with the mucosa of the gastrointestinal tract, inflammatory foods can cause extensive damage. Once that mucosa becomes inflamed, intestinal permeability follows, allowing larger molecules to penetrate that barrier into the blood stream. The immune system doesn’t recognize these partially digested food particles and, in turn, flags them as invaders. When the immune system is activated, systemic inflammation ensues, and the vicious cycle of inflammation and degeneration is perpetuated. One of the most fundamental shifts required for recovery involves an anti-inflammatory diet. Depending on the severity of disease activity, supplements may also be required to optimize digestive health. The ideal diet & supplement protocol will vary extensively person-to-person—seeking guidance from a Naturopathic Doctor is highly recommended.

As previously mentioned, low vagal tone must also be addressed, particularly in functional digestive disorders and inflammatory bowel disease. Without supporting vagus nerve activity, no diet or supplement regime will ever be enough. To strengthen vagal tone, there are many accessible tools, deep breathing and meditation being among them.4 In 2006 a systematic review of the efficacy of meditation techniques was published in the Journal of Alternative and Complimentary Medicine. The results showed significant benefit for hormonal imbalances (PMS, menopause), mood and anxiety disorders, as well as autoimmune conditions.5 Exercise is another great tool proven to stimulate vagus nerve function and, in turn suppress inflammatory mediators throughout the body.4,6 Finally, one can support vagal tone through fasting, which stimulates the migrating motor complex (waves of electrical activity in the muscles of the gastrointestinal tract during periods of fasting). The current literature recommends overnight fasting of 12-14 hours, and 5-6 hours of fasting between meals.7

When considering the aforementioned information, there is no denying the intimate relationship that exists between the digestive system and the brain. The message is clear—understanding the gut-brain axis is central to overall wellbeing, and a window into the management of autoimmunity.

References

  1. Konturek PC, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol. 2011;62(6):591-599.
  2. Stengel A, Tache Y. Neuroendocrine Control of the Gut During Stress: Corticotropin-Releasing Factor Signaling Pathways in the Spotlight. Annu Rev Physiol. 2009;71:219–239.
  3. Bhatia V, Tandon RK. Stress and the gastrointestinal tract. J Gastroenterol Hepatol. 2005;20(3):332-339.
  4. Bonaz B, Sinneger V, Pellisier S. Vagal tone: effects on sensitivity, motility, and inflammation. Neurogastroenterol Motil. 2016;28(4):455-462.
  5. Arias AJ, Steinberg K, Banga A, Trestman RL. Systematic review of the efficacy of meditation techniques as treatments for medical illness. J Altern Complement Med. 2006;12(8):817-832.
  6. Shimojo G et al. Exercise activates vagal induction of dopamine and attenuates systemic inflammation. Brain Behav Immun. 2019;75:181-191.
  7. Miyano Y et al. The role of the vagus nerve in the migrating motor complex and ghrelin- and motilin-induced gastric contraction in suncus. PLoS One. 2013;8(5):e64777.

Recipe

DIGESTIVE SYSTEM RESTORATION JUICE

The digestive system is central to health and wellness. Not only is it responsible for the absorption and assimilation of nutrients, but it also acts as a fundamental part of our immune system, it is necessary for optimal mental health, and it is required to protect us from daily toxic exposures. So why not support this multitasking system with a delicious drink. The L-glutamine in cabbage supports a healthy gut lining, apples and carrots are great sources of fiber, and lemons and beets stimulate liver function. Throw in some fresh ginger as a potent anti-inflammatory, and you have a beverage that is sure to make your digestive system smile.

It’s time to support the digestive system, so it can support you!

Servings: 2

Ingredients

1/8 Green cabbage
1/8 Purple cabbage
½ Beet
1 Green apple
1 Carrot
1 Lemon, peeled
1 inch Ginger (omit in the beginning if the juice is causing digestive upset)

Instructions

  1. Wash all the ingredients and process them in a juicer. No need to peel the produce unless otherwise indicated. NOTE: This is a juice, not a smoothie—avoid using a blender.
  2. If you have a sensitive digestive system, strain the juice before consuming.
  3. Store in a glass container in the fridge (ideally wrapped in dark towel to reduce oxidation). Consume within two days max.
  4. To heal the digestive system, have one serving per day for three weeks.