GUT-BRAIN CONNECTION 101

The gut-brain connection is so powerful in your immune health, hormonal health, and nervous system. If you’ve ever had a gut feeling then you know exactly what the gut-brain connection is. The gut-brain connection is a bi-directional communication between the gut and the brain. The gut, meaning our second nervous system or our enteric nervous system, and our brain, our first nervous system. This bi-directional communication happens through multiple pathways, including hormonal, immune, and our nervous system.  The objective of the gut-brain connection is to maintain normal gut function, as well as appropriate behavior.

The first brain has 100 billion neurons and our second brain, our gut has about 500 million neurons. You can see how powerful this neural connection is, and this neural connection happens primarily through the vagus nerve. The vagus nerve originates in the brainstem and then wanders down to the gut. It signals in both directions. For example, if you are getting anxious about a presentation that you have to give you might feel that in your stomach, but if you are eating some kind of inflammatory foods, then that can cause you to potentially feel anxious.

Now, the next connection is hormonal, and this is based on the neurotransmitters or the chemical messengers that we have that communicate between the gut and the brain. Ninety percent of our serotonin is located in the gut that is produced by the gut bacteria. Serotonin is provides us with a sense of happiness. We also produce 50 percent of our dopamine, our feel-good hormone, in our gut. Another hormone we produce is called GABA (Gamma-aminobutyric acid), which decreases feelings of stress and anxiety.

Last but not least, our gut-brain in connected via immune pathways. Seventy percent of our immune system is in our gut. So, when we have any kind of gut issue, we typically have an immune or inflammatory issue. In the case of leaky gut, for example, when you begin to have pathogens and toxins that are crossing the epithelial lining and moving into the bloodstream, this is going to cause an immune reaction. If this continues, this can cause a leaky brain because those pathogens and potentially undigested food can cross the blood-brain barrier causing inflammation in the brain feeling things like brain fog. So, as you can see there is a very strong immune system connection as well.

You may be asking, what can I do to optimize my gut-brain connection? The first thing you can do is try to eat an anti-inflammatory diet, which simply means a whole food, natural, clean diet. Make sure that there are lean proteins, healthy fats, and lots of vegetables and fruits. If you are experiencing any specific gut or health issues, please make sure to reach out to us we’d be more than happy to help you.  We can see you virtually or in person.

The next thing is to manage stress. Stress is one of the biggest things that can impact the gut-brain connection on both levels. You can help to decrease your stress through mindfulness, meditation, breath work, yoga, journaling, reading, or whatever is helpful for you, perhaps even speaking with someone.

Next, is making sure you’re getting enough sleep. Also make sure that you’re getting an optimal amount of sleep as well as quality sleep.

Lastly is movement. Instead of thinking of exercising 30 minutes a day, try to just move as frequently as you can throughout the day. This will help to optimize your immune system, nervous system, as well as your hormonal system by getting in regular quality movement.

I hope this helps you become more successful and achieving what you want in your life and your health.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule a FREE 15 minute virtual consultation.

For more content, make sure to subscribe to our YouTube channel here.

UNLOCK THE POWER OF EXTREME FOCUS | Wake up your Reticular Activating System

Do you want to unlock the power of extreme focus and be able to use your mental energy to do whatever you want? Well, let’s start by waking up the reticular activating system of your brain.

Have you ever decided to buy a car, or if you’ve bought a car and you’ve picked a certain color and now you see that everywhere? When I decided that I wanted a jeep, I began to see jeeps everywhere. When I bought a jeep, I realized that the roads are inundated with Jeep’s. My Reticular Activating System has brought to my attention, to my consciousness, that all these Jeeps were around all along, but now, I am noticing them. The Reticular Activating System (RAS) is a bundle of neurons located inside of the Reticular Formation, which is in the brainstem. This is the most primitive part of our brain. The Reticular Formation is responsible for cardiovascular function, pain perception, sleep cycle, consciousness, and habituation, which is directly linked to the Reticular Activating System.

The Reticular Activating System is responsible for our wakefulness, our ability to focus, our fight-flight response, and how you ultimately perceive the world. It can control what we perceive in our consciousness, essentially a gatekeeper of information. When we are at a restaurant and we’re speaking to our friend or significant other, we can tune out all of the extra noise that’s happening, and be able to focus in on the conversation that we’re having. That is a perfect example of the RAS at work because otherwise our system would be overwhelmed and just inundated with constant sensory information. The RAS acts as this gatekeeper so that we can focus our attention on specific things, and remember… these specific things can help us meet the goals that we’ve set for ourselves.

How can you wake up your RAS so that you can have extreme focus, better sleep/wake cycles, and be able to have a deeper consciousness and intention throughout your life? Read on.

1) Evaluating the head and neck position. If you have had a concussion, some kind of traumatic brain injury, a sports injury, whiplash from a car accident, or just chronic overuse and repetitive stress injuries; you could have some type of misalignment in the cervical spine. This can cause compression on the brainstem and affect cranial nerve innervation.  As the head comes forward into this extended posture it can create compression, and therefore decrease blood flow around the brainstem for the cranial nerves and the reticular activating system to function at its optimal capacity. So, reach out to your physical therapist or movement expert to help you with this.

2) Vestibular/Visual Exercises: The RAS is connected to our vestibular system, so think of our inner ear, and the connection with our visual system. A great exercise to do is to hold your finger out in front of you, keeping your eyes focused on your fingertip, and then turning your head back and forth. As you’re continuing to gaze right at your fingertip, you can start to move your head side to side, then you can go up and down, and you can even go on a diagonal.

3) Meditation: Meditation is a fantastic way to be able to use your senses to hone in on your present experience and filter out whatever is unnecessary. Of course, just like anything meditation is a practice that needs to be cultivated over time, but probably one of the best ways to begin to tap into the power of the RAS. This can help bring you clarity and focus to allow you to reach your goals.

4) Turning your brain on the exact messages that you want:  If you want a silver Jeep, start thinking about the silver Jeep. It’s that simple. If you want to be confident in a dress that you want to wear, then start thinking about it. If you keep thinking that you can’t do that, you keep getting distracted from my goals, you keep thinking about all the things that you haven’t done or you can’t do, then unfortunately you will not be directing your attention, focus, or drive and activating this RAS to achieve what you want. So start thinking about what you want in your life, and use that as a way to really drive your conscious behavior and therefore your subconscious behaviors.

I hope this helps you become more successful and achieving what you want in your life and your health.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

For more content, make sure to subscribe to our YouTube channel here.