The Brain and the Belly
In those types of situations, your stomach reacted to an emotional experience, but the reverse can also be true; chronic pain in your tummy can cause psychological distress, which makes this two-way relationship very complicated and, at times, mysterious. Although we have much more to learn about the brain-belly connection, it is worth noting that the connection has been recognized since at least the eleventh century A.D. by Eastern philosophers who assigned several different chakras, or energy centers, to the human body. The chakras are associated with the interactions of specific physical functions of the body with emotional responses to our environment and with our mental nature. The third chakra, manipura, is located in the belly behind the navel and it is often referred to as the emotional center of the body. Manipura governs metabolism and digestion, as well as vitality, self-esteem, personal power and resolve. Approximately 95% of our serotonin (the hormone that is involved in regulating our moods and emotions, digestive functions and perceptions of pain) is located in our gastrointestinal tract. This “brain” in the belly is part of the enteric nervous system (ENS). The remaining serotonin is located in our brain and spinal cord, which are part of the central nervous system (CNS). The two brains can communicate with one another via serotonin. Therefore, stress, fear, anxiety and other emotions can have a significant impact on the digestive system. Stress has been shown to affect most people’s digestion either with constipation or diarrhea. For example, some people can develop diarrhea if they ride in a car with a driver whose driving makes them nervous. Conversely, recurrent abdominal pain can cause stress and anxiety. In adults, stress was, until recently, usually blamed as the cause of ulcers, but with the discovery of H. pylori as the origin of most ulcers, it soon became clear that the pain from the ulcers was what was causing most of the stress. We all experience acute stress, but it is the constant stress that really takes its toll on our bodies. Fortunately, researchers are finding non-drug approaches for effectively relieving GI upset and stress. Relaxation techniques, including breathing exercises, visualization, and progressive muscle relaxation, have been shown to help address both stress and pain. Cognitive behavioral therapy, or CBT, can also help train you to change the way you react to stress so you can cut off the pain response. Yoga can teach you techniques for dealing with stress, as well as postures for relieving GI upset. Biofeedback offers ways to monitor and relieve unhealthy stress. Although the type of tummy troubles that I discuss here are very general and common, digestive disorders such as Irritable Bowel Syndrome (IBS) can be managed with these techniques, as well. In addition to any of these practices, you should avoid things that exacerbate your discomfort. For example: Coffee and caffeine-containing foods and beverages can worsen feelings of anxiety and stress and aggravate any stomach pain, heartburn or diarrhea. Lack of sleep can contribute to brain-belly miscommunication by worsening psychological stress and by adding more hormones to the mix that can increase appetite and depress the immune system. Inactivity can inhibit your ability to manage stress since physical activity can help relieve stress as well as tone the gut to help alleviate gas, bloating and constipation. Too much external stimuli can overwhelm and exacerbate negative emotions, so try to simplify your life and limit the amount of noise and commotion in your environment. The news media can aggravate stress since news reports usually contain negative and anxiety-producing content. Take a break from listening to the news while you’re stuck in traffic or from watching the news right before you go to bed and see if it reduces your stress level. Eating poorly can contribute to your gastrointestinal discomfort by causing gas, diarrhea, constipation, bloating, pain and overweight. Eat more fiber-rich foods and drink plenty of water to ease these symptoms. Fuel your body with wholesome fresh foods and you will have the best energy for dealing with stressors. Finally, we now have scientific proof that comfort foods really do help reduce stress—up to a point. Eating a small amount of fatty and sugary foods in the face of pressure can help dull the stress. The fat or the sugar (we’re not sure which yet) in your belly signals the brain to calm down and the chronic stress is relieved temporarily. Of course, too much of these comfort foods can contribute to abdominal fat storage, which is greatly helped along by stress hormones. To avoid weight gain but still manage stress, use the relaxation techniques discussed above and keep a small piece of dark chocolate with you at all times. There is still much that we don’t know about the relationship between the brain and the belly, but recognizing that there is that strong connection is an important first step towards paying attention to what is going on inside our bodies. Our cultural tendency is to ignore the way we feel and push ourselves towards doing what we think is expected of us. That’s the reason why many of us load up on coffee to create an artificial sense of vitality when we feel tired or sluggish. Hopefully, this information will give you strategies for offering your body what it needs, such as quiet time, relaxing breath or a gentle yoga twist. If you think that your tummy is trying to tell you something, then it may be time to stop manipulating your body and start nourishing it with breath, movement and nutritious foods—your brain and your belly will thank you.
|
| © Arden Group, Inc. All Rights Reserved privacy policy | how best to view this site | site map | careers | contact us | sign up for the newsletter |
ave you ever had butterflies in your stomach or a gut-wrenching experience? If so, then you have experienced the complicated connection between your brain and your belly.