It's Not Just the Gut, Is the Brain Everything? The Latest Brain-Gut Axis Approach Beyond the 'Second Brain'

Conclusion: The unexplained low mood or stress-induced stomach pain you are experiencing may be because your gut bacteria are 'manipulating your brain'.

Reason: Recent research has revealed that the gut is not merely a 'second brain,' but that substances produced by gut bacteria directly control our emotions and mental state.

In this article, we will introduce the forefront of this surprising connection between the brain and the gut, and a new approach to regulating mental distress from the 'gut'.

Hello, this is Fumisho.

Before an important presentation, my stomach always rumbles. For no reason, I have days where I don't feel cheerful and lack motivation.

I have been troubled for many years by this 'strange teamwork between mind and body'.

It feels as if there is another capricious and difficult-to-handle roommate (the gut) living inside my body.

Dr. Emeran Mayer is the one who has unraveled the true identity of this invisible roommate and the surprising mechanism by which they influence even our brains.

About the Proponent

He is a professor of medicine at UCLA (University of California, Los Angeles) and a world-renowned authority on 'brain-gut axis' research, spanning the fields of gastroenterology, psychiatry, and physiology.

For over 40 years, Dr. Mayer has been researching the effects of stress on the gut and the role gut bacteria play in brain function.

His book 'The Mind-Gut Connection' revealed how deeply the gut governs our emotions, decisions, and mental health, shocking readers around the world.

Your emotions are the whispers of 'gut bacteria'

The core of Dr. Mayer's research is that 'the gut and the brain are connected by a two-way highway, and it is the gut bacteria that control the traffic'.

Until now, the one-way relationship from the brain to the gut, such as 'stress causing a stomachache,' was known.

However, recent research has shown that the influence from the gut to the brain is actually far more powerful.

The 100 trillion gut bacteria use what we eat as food to produce chemical substances that directly influence brain function, such as serotonin (the happiness hormone) and GABA (a neurotransmitter with relaxing effects).

In other words, your mood may be significantly influenced not just by your own will, but by the 'mood' of the bacteria living in your gut.

The Hope Called 'Psychobiotics'

Research has advanced further, and the field of 'psychobiotics,' where specific bacterial strains have a positive impact on mental health, is gaining attention.

This suggests that by consuming specific types of Bifidobacteria and lactic acid bacteria, it may be possible to alleviate anxiety, increase resilience to stress, and improve depressive moods.

While 'gut health' (chokatsu) in Japan tends to focus on physical aspects like improving bowel movements and skin health, overseas, regulating the gut environment is beginning to be recognized as an extremely effective approach for improving mental health.

This is a great source of hope, suggesting the possibility of caring for mental distress not just with medication, but through the daily approach of 'diet'.

Now, let's introduce three steps to understand this deep relationship between the brain and the gut and keep your mind and body healthy.

1. Make your gut a 'diverse garden'

The key to a healthy gut environment is 'diversity.' Let's create an environment where as many types of good bacteria as possible can thrive.

To do this, it is essential to consume various types of 'dietary fiber.' This is because dietary fiber is the best food for good bacteria.

Try to incorporate vegetables, fruits, legumes, mushrooms, seaweed, and whole grains into your daily diet little by little, without bias.

Imagine your gut as a rich garden where a wide variety of plants grow. A diverse ecosystem is more resistant to disease and stress than a field where only a single crop (bacteria) grows.

2. Send in reinforcements with 'fermented foods'

Incorporate fermented foods like yogurt, natto, miso, kimchi, and sauerkraut into your diet to send beneficial bacteria (probiotics) directly into your gut.

This is like sending hardworking new allies as reinforcements to your gut garden.

However, some bacteria suit certain people while others do not. It is recommended that you do not stick to just one food, but try various types of fermented foods to find what makes you feel better.

3. Avoid 'ultra-processed foods' and 'stress'

The biggest enemies that worsen the gut environment are 'ultra-processed foods' and 'excessive stress'.

Snack foods, processed meats, and sweet soft drinks that contain many additives such as preservatives and emulsifiers can increase bad bacteria in the gut and potentially damage the gut's barrier function.

Furthermore, it is known that intense stress disrupts intestinal movement and unbalances the gut environment.

While it may be difficult to avoid them completely, consciously reducing these "enemies" will help protect your gut and brain.

Summary

Learning about the forefront of the gut-brain axis has fundamentally changed my concept of "caring for the mind."

It may be that approaching the gut through what we eat every day is just as important, or perhaps even more so, than direct approaches to the brain like counseling or meditation.

Thinking of it this way, daily meals have started to feel like a creative and enjoyable act for regulating my mental state.

Unexplained malaise might be a sign from our bodies saying, "Your gut environment is out of balance."

Listening to that voice and starting a lifestyle that cares for your stomach—though it may seem like a detour—might actually be the shortest path to regaining peace of mind.

I feel this strongly.

3 Things You Can Do Right Now

1. Add just one extra dish of a vegetable, mushroom, or seaweed you don't usually eat to tomorrow's meal (Diversity) (3 minutes)

2. When you stop by a convenience store, try choosing yogurt or a natto roll instead of your usual snack (Fermented foods) (1 minute)

3. Before going to bed, place your hand on your stomach and take slow, deep breaths for just 5 minutes (Stress care) (5 minutes)

Thank you for always reading.

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References:

• Emeran Mayer MD Official Website (https://emeranmayer.com/)

• Mayer, Emeran. The MindGut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health. Harper Wave, 2016.

• Verywell Mind "The GutBrain Connection: How It Works and How to Improve It" (https://www.verywellmind.com/the-gut-brain-connection-5185249)

• Psychology Today "The GutBrain Connection: More Than a Feeling" (https://www.psychologytoday.com/us/blog/neuroscience-in-everyday-life/202103/the-gut-brain-connection-more-feeling)

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