A happier mindset by changing my diet? Sign me up.
There's only one rabbit hole I'll gladly launch myself down: the one where books are involved. The great thing about this self-help journey is that certain books have led me to others, and I have happily been led astray. I'd heard about The Mind-Gut Connection by Dr Emeran Mayer in passing. However, the penny dropped a few weeks ago while reading (and then writing about) The Book Of Overthinking by Gwendoline Smith. In Chapter 7 of her book, Smith touches on neurogastroenterology and the second brain. She then goes on to cite Dr Emeran Mayer and his work around anxiety, depression, and gastrointestinal problems. My interest was piqued.
If I'm not careful, I'll go on about this book beyond a single post, and I don't want to do that (well, I do, but I won't). Immediately after reading about The Mind-Gut Connection in The Book Of Overthinking, I googled it, and the first quote I read hit me like a ton of bricks (I read the first couple of sentences on the internet, but the remainder of the quote is directly from Page 12 of the book):
"The gut is the largest storage facility for serotonin in the body. Ninety-five percent of the body's serotonin is stored in these warehouses. Serotonin is a signaling molecule that plays a crucial role within the gut-brain axis: It is not only essential for normal intestinal functions, such as the coordinated contractions that move food through our digestive system, but it also plays a crucial role in such vital functions as sleep, appetite, pain sensitivity, mood and overall well-being. Because of the widespread involvement in regulation of some of these brain systems, this signaling molecule is the main target of the major class of antidepressants, the serotonin reuptake inhibitors."
To recap, serotonin is a neurotransmitter (or chemical messenger) that plays an integral role in the human body, one of which is mood regulation. Low serotonin levels are linked to depression. I struggle with depression; ergo, I have low serotonin levels. When I read those first two sentences online, I wanted to know what else Dr Mayer had to say about the mind-gut connection. I ordered the book immediately, and I'm glad I did. The author asserts that the mind-body connection is a biological fact that can shed light on our overall health. He writes that our stomach has the potential to eclipse every other organ, even giving the brain a run for its money. I did not know this until I read The Mind-Gut Connection, but the gut has its own nervous system called the 'enteric nervous system (ENS). Consisting of almost 100 million nerve cells (as many as the spinal cord), the ENS is often called the "second brain". To explain how and why this resonated with me, I must touch on some core concepts in the book.
The Gut-Brain Axis
This is mentioned in the quote above and is a critical concept in Dr Mayer's book. He explains that the gut-brain axis is a network of nerves and biochemical signals that link the gastrointestinal tract to the brain (so, the enteric nervous system to the central nervous system). This relation allows the gut to influence awareness, mental health, and emotion, and the brain to affect digestive activity and overall gut health.
The Microbiome & Its Impact on Mental Health
Your body has an abundance of fungi, bacteria and viruses that are collectively referred to as the microbiome. A critical function of the gut microbiome is to support homeostasis - an automated process that allows the body to sustain stability and ensure that systems function as they should. In addition to regulating inflammation and immune responses, a well-functioning microbiome also balances neurotransmitter production, which can impact stress and mood. Given that ninety-five percent of serotonin is produced in the gut, if my serotonin levels are low, it is possible that my gut microbiome may be out of whack.
I found The Mind-Gut Connection an excellent companion piece for Fast Like A Girl, which I wrote about in 'Weight: It's more than a (physical) unit of measurement'. Dr Mindy Pelz writes extensively about the same things Dr Mayer does. You may recall that I only cited one quote in the Fast Like a Girl blog post. That was partly because I wanted to link some of what Dr Pelz said to Dr Mayer's work. In Chapter 6 of her book ('Foods That Support Your Hormones'), Dr Pelz mentions microbiome-building foods, amongst which are probiotic-rich foods like sauerkraut, kimchi, yoghurt, kefir and kombucha (amongst others). Of these foods, she writes that:
"The benefits of fermented foods are broad. They can be easier to digest, give you more vitamins and minerals than regular vegetables, improve symptoms of anxiety and depression, and power up your immune system."
Dr Mayer writes that many microbes are located in the thin inner lining of our intestine, a primary information-gathering system in our body, that allows them to:
"... influence your emotions, by generating and modulating signals the gut sends back to the brain."
The author maintains that the health of our gut microbe hinges on the food we eat. The healthier the food, the healthier your gut microbiome. He writes that positive changes in one's diet and lifestyle can positively impact mood/emotion and, thus, overall mental health. The following quote from The Mind-Gut Connection made me step back and think about my physiology and how I approach my diet, not in terms of weight loss but nutrition. Incidentally, the quote is followed by a reference to improved gut microbe diversity through probiotic intake:
"... changes in the normal development of a healthy gut microbiome can put patients at risk of developing psychiatric symptoms as well as lifelong miscommunication between the gut and the brain."
A fair amount of Dr Mayer's book focuses on early life experiences and how they can impact later life. He references Alice Miller's book The Drama of the Gifted Child, in which she maintained that "all instances of mental illness had their developmental origin in unresolved, subconscious childhood trauma, which could be physical or psychological in nature." This is where there's a bit of a disconnect for me because I had a happy childhood. Not without its problems, of course, but happy. I spoke to my Mum and sister about this earlier, and I reminded my sister that she'd recently mentioned how I always complained about a sore tummy as a child (I did). Was this an early indicator of the struggles I'd face in adulthood? Tony Robbins said, "The past does not equal the future unless you choose to live there." If I choose to dwell in this moment and make conscious choices around improving my gut microbiome, will I see changes in my mood? I'm willing to give it a try.
The Self-Help and Mindfulness Tapestry
Knots have long been a symbol in folklore, and in Celtic culture, one of the things it represents is the interconnectedness of all things in the natural world. I know I've mentioned this ad infinitum, but I want to end this week's blog with a note about the interconnectedness of these self-help and mindfulness books. I have been able to link all the books I have covered together in one way or another, and in the last few pages of The Mind-Gut Connection, Dr Emeran Mayer offers some tips on how to keep healthy. One of the things he mentions is mindfulness, and I thought it tied very nicely to last week's book, The Power Of Now (by Eckhart Tolle). He writes:
"Mindfulness meditation is typically described as "non-judgmental attention to experiences in the present moment. In order to become more mindful you will have to master three interrelated skills: learn to focus and sustain your attention in the present moment, improve your ability to regulate your emotions, and develop a greater self-awareness."
All these brilliant minds can't be wrong. One need only go onto the internet to see how many success stories there are about people who have practised self-help and mindfulness to the extent that their lives have changed. Self-help extends to other areas as well, of course. - areas like physical well-being and fitness. Including books that deal with these topics feeds into that holistic (mind, body and soul) approach I mentioned before. I hope to create a balance between texts covering life's mental, physical and spiritual aspects.
A knot becomes stronger and stronger as one tightens it. With each book I read or revisit, I feel the knot tightening - strengthening my resolve - and encouraging me to keep going.
Coming Up Next Week
I have a houseguest arriving this evening, so my time will be limited over the next seven days. With that in mind, I've chosen a quick read for next week's post - a poetic read. This is your invitation to join me.
FOOTNOTE: Atomic Habit 5
I love film and television. I studied it and have made a living in the media industry for over twenty-eight years. In this day and age, though, when you're sitting in front of a laptop/computer all day, accessing content on your phone for a significant time and writing a blog, something has to give. It was a brutal sacrifice, but I have only watched three hours of television over the last month. As someone who appreciates and enjoys good content, this has been a little tough, but in my spare time, my focus is elsewhere. I mentioned needing to detox from social media in increments. On the 1st of December, I'll update everyone on the progress of this habit.
#Anxiety #Depression #Mindfulness #Selfhelp #MentalHealthAwareness #MentalHealth #ThereIsNoStigma #YourAreNotAlone #TheMindGutConnection #FastLikeAGirl
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