Mind-Gut Connections  Janice Singles, Psy.D., Distinguished Psychologist

Have You Ever?

Tonight………  The amazing gut  Some of the brain-gut connections  Stress and the gut  Research and other interesting things

Contrasting Environments

Gut’s nervous system

What is The Brain in the Gut?  The Enteric Nervous System is embedded in the lining of the GI system:  Esophageus  Stomach  Small intestine  colon

Brain in the Gut

Neurotransmitters: Serotonin  Although manufactured in the brain, 90-95% of our supply is found in the digestive tract  Vital for communication  Important to motility and sensitivity to gut sensations  It is also a “feel good” hormone

Can operate independently of the brain and spinal cord

Functions of Gut Bacteria  It helps the body to digest certain foods  It helps with the production of some vitamins  It helps us combat aggressions from other microorganisms  It plays an important role in the immune system

The Wonder of Gut Bacteria Up to a 1000 DIFFERENT bacteria species

How Does the Brain and Gut Connect?

Can Stress Impact the Gut?

A state of mental or emotional strain or tension resulting from adverse or demanding circumstances.

Body’s Stress Response  Brain perceives a threat  Nervous system responds & releases stress hormones  These hormones helps set up body for emergency action including :  heart rate increases  muscles tighten  blood pressure rises  breath quickens  senses sharpen

Our Thoughts Matter  Do we see as a challenge or a threat?  Do we feel we have the resources to handle it?  Are our thoughts helpful or dysfunctional?

What Influences Your Stress Tolerance Level  Social support  Your sense of control  Your attitude and outlook  Your ability to deal with emotions  Your knowledge and preparation

We can’t avoid stress completely! Coping is what we all want to do Healthy Coping  What are some healthy ways to cope with stress? Unhealthy Coping  What are some unhealthy ways to cope with stress?

“I divorced him after I discovered that when I eat alone, I didn’t get indigestion.”

Gastrointestinal Function  Appears particularly influenced by stress.  Common symptoms due to stress are heartburn, indigestion, nausea and vomiting, diarrhea, constipation and abdominal pain.

How Stress Impacts Your Gut Decreased nutrient absorption Decreased oxygenation to your gut Four times less blood flow to your digestive system Decreased metabolism Decreased enzymatic output Alterations in gastrointestinal motility Increase in visceral perception Changes in gastrointestinal secretion Negative effects on regenerative capacity of gut

Mind Gut Connection  Symptoms themselves can be stressful  AND stress itself can make any symptoms worse

Some Current and Recent Explorations  Stay tuned……..

Research  In 2014, the US National Institute of Mental Health spent more than $1 million on research aimed at the microbiome connection

Ridaura, V.K., et al., Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science, 2013.

Autism Research  Our intestines are home to a diverse community of beneficial organisms. This community may be altered in problematic ways in some individuals with autism.

Clinical Trial: Prebiotics on Mood Those taking the prebiotic had a reduced tendency to pay attention to negative information, which is a key component of anxiety and depression.  They also had lower levels of stress hormone cortisol, which has also been connected to anxiety and depression. Schmidt, et al., 2014, Journal of psychopharmacology 

Study: Probiotics for IBS  Irritable bowel syndrome (IBS) is a common disorder of the intestines that leads to crampy pain, gassiness, bloating and changes in bowel habits.  Adequate relief reported in 47% (11% in placebo)  Improved global symptom score, pain, distension/bloating and stool urgency. Guglielmetti S, et al. RCT: Bifidobacterium bidfidum MIMBb75 significantly alleviates IBS and improves QOL-a DBPCS. Aliment Pharmacolo Ther (10)

Cognitive Behavioral Treatment: IBS

Hypnosis for IBS  state of inner absorption, concentration and focused attention. Blanchard, Edward B., (2001) Irritable Bowel Syndrome. Washington, D.C.: American Psychological Association. Palsson, OS, Burnett, CK, Meyer, K, and Whitehead, WE. Hypnosis treatment for irritable bowel syndrome. Effects on symptoms, pain threshold and muscle tone. Gastroenterology 1997;112:A803Blanchard, Edward B., (2001) Irritable Bowel Syndrome. Washington, D.C.: American Psychological Association. Palsson, OS, Burnett, CK, Meyer, K, and Whitehead, WE. Hypnosis treatment for irritable bowel syndrome. Effects on symptoms, pain threshold and muscle tone. Gastroenterology 1997;112:A803

Mindfulness Meditation Research: IBS

Calming Physical and Emotional State 1. Breathe deeply and feel the expansion in the abdomen 2. Imagine breathing into the heart center 3. Imagine or remember someone you love, or a beautiful place, or a beloved pet. Something that makes you feel good now. 4. Breathe that experience into your heart center