Gut & Brain Axis

 Gut Brain Connection: A Holistic Approach.  Did you know that the Gut Brain Axis is based on Digestion and Immunity – and 70% of youR Immune system is in your gut

https://en.wikipedia.org/wiki/Gutbrain_axis  

1)    The gut–brain axis is the two-way biochemical signaling that takes place between the gastrointestinal tract (GI tract) and the central nervous system (CNS).[2] The term "gut–brain axis" is occasionally used to refer to the role of the gut microbiota in the interplay as well. The "microbiota–gut–brain (MGB or BGM) axis" explicitly includes the role of gut microbiota in the biochemical signaling events that take place between the GI tract and the CNS.[2][3][4] Broadly defined, the gut–brain axis includes the central nervous system, neuroendocrine system, neuroimmune systems, the hypothalamic–pituitary–adrenal axis (HPA axis), sympathetic and parasympathetic arms of the autonomic nervous system, the enteric nervous system, vagus nerve, and the gut microbiota.[2][4]

2)    Chemicals released in the gut by the microbiome can vastly influence the development of the brain, starting from birth. A review from 2015 states that the microbiome influences the central nervous system by “regulating brain chemistry and influencing neuro-endocrine systems associated with stress response, anxiety and memory function”.[5] The gut, sometimes referred to as the “second brain”, functions off of the same type of neural network as the central nervous system suggesting why it plays a significant role in brain function and mental health.[6]

3)    The bidirectional communication is done by immune, endocrine, humoral and neural connections between the gastrointestinal tract and the central nervous system.[5] More research suggests that the gut microorganisms influence the function of the brain by releasing the following chemicals: cytokines, neurotransmitters, neuropeptides, chemokines, endocrine messengers and microbial metabolites such as "short-chain fatty acids, branched chain amino acids, and peptidoglycans”.[7] The intestinal microbiome can then divert these products to the brain via the blood, neuropod cells, nerves, endocrine cells and more to be determined.[8] The products then arrive at important locations in the brain, impacting different metabolic processes. Studies have confirmed communication between the hippocampus, the prefrontal cortex and the amygdala (responsible for emotions and motivation), which acts as a key node in the gut-brain behavioral axis.[9]

4)    While IBS is the only disease confirmed to be directly influenced by the gut microbiome, many disorders (such as anxiety, autism, depression and schizophrenia) have been linked to the gut-brain axis as well.[7][8] The impact of the axis, and the various ways in which one can influence it, remains a promising research field which could result in future treatments for psychiatric, age-related, neurodegenerative and neurodevelopmental disorders. For example, according to a study from 2017, “probiotics have the ability to restore normal microbial balance, and therefore have a potential role in the treatment and prevention of anxiety and depression”.[10]

5)    The first of the brain–gut interactions shown, was the cephalic phase of digestion, in the release of gastric and pancreatic secretions in response to sensory signals, such as the smell and sight of food. This was first demonstrated by Pavlov.[11][12]

6)    Scientific interest in the field had already led to review in the second half of the 20th century. It was promoted further by a 2004 primary research study showing that germ-free (GF) mice showed an exaggerated HPA axis response to stress compared to non-GF laboratory mice.[2]

7)    As of October 2016, most of the work done on the role of gut microbiota in the gut–brain axis had been conducted in animals, or on characterizing the various neuroactive compounds that gut microbiota can produce. Studies with humans – measuring variations in gut microbiota between people with various psychiatric and neurological conditions or when stressed, or measuring effects of various probiotics (dubbed "psychobiotics" in this context) – had generally been small and were just beginning to be generalized.[13] Whether changes to the gut microbiota are a result of disease, a cause of disease, or both in any number of possible feedback loops in the gut–brain axis, remained unclear.[14][2]

Tips for Mental Wellness:

1)    Eat nutrient dense whole foods.  Colors of the rainbow.  Clean protein, healthy fats, veg & fruit, herbs & spices, whole grains. Eat locally & seasonally

2)    Chew – slow down; be mindful.  Chewing releases digestive enzyme amalyze.  No distractions.

3)    Stress management.  Moderate response to stress. Get enough sleep and reduce cel time.          

1.    Work on moderating response to stress hormones as the stress can have a negative effect on gut health. We can't change outside stressors but  what we can do is work on moderating our response to it!

4)    Feed your microbiome, prebiotic and probiotic foods.

1.    Fermented:  start with 1-2 servings per day because if you're not used to eating sauerkraut kimchi or yogurt it can have a bit of an effect on your gut. 

2.    Prebiotic foods FEED probiotic foods; asparagus, alliums, artichokes, greens, dandelions.

3.    Stick your hands in dirt and feet in the grass.

Holistic Approach to support Mental Wellness:

1.    Eat Nutrient dense foods & beverages. 

Key Micronutrients used in prevention and treatment of:

a.    ADHD: b6, b9, Magnesium, zinc, omega-3, carnitine

b.    Anxiety: A,b1, b2, b6, b9, b12, choline, C, D,E chromium, copper, silicon, zinc, omega-3, alpha-lipoic acid, carnitine

c.     Autism:    A,b1, b6, b9, b12, C, D, Magnesium, zinc, carnitine

d.    Cognitive Function:  A, b2, b6, b7, b9, b12, choline, C, D,E, calcium, chromium, copper, silicon, zinc, omega-3, alpha-lipoic acid, carnitine

e.    Depression: ,A, b2, b6, b7, b9, b12, choline, C,D,E, chromium, iodine, iron, magnesium,  selenium, silicon, zinc, omega-3, carnitine

f.     Schizophrenia: omega-3

2.     Supplement: have blood drawn to test for deficiencies OR track micronutrient intake with MyFitnessPal or Chronomoter. 

b.     I recommend doTERRA Daily Life Long Vitality Pack along with ProBiotics and Digestive Enzymes  https://doterra.me/MvcsFn4k    

c.     OR I can make recommendation thru Fullscript based on your medical condition.  You can order here and get 15% off HolisticNutritionJourney15%Discount and here’s the Fundamentals Of Health pdf FillScriptHealthFundamentals

3.     Essential Oils – there are numerous essential oils that support mental health.  I highly recommend a Detox/Cleanse. doTERRA has an excellent Cleanse that I did 6 years ago when I was first introduced to this amazing essential oil company.  You can purchase here: https://doterra.me/w1UQhMW9 

 a.     Bergamot oil (Citrus bergamia) has a calming yet uplifting effect on mood.  Studies show bergamot has neuroprotective qualities (protects brain health) which is really important for the management of depression and mood regulation. Inhalation of bergamot has been shown to activate your body’s relaxation response via the parasympathetic nervous system while also decreasing cortisol (stress hormone) levels.  

b.     Ylang ylang oil (Cananga odorata) can help cultivate gratitude and appreciation, which is a simple and yet significant practice for better mental health.  Its fragrant aroma can also help manage mood swings and strengthen emotional balance. It’s also known to relieve nervous tension and fearfulness, as well as help with low self-esteem.

c.     Roman Chamomile oil (Chamaemelum nobile) has long been known for its soothing effects. It can also decrease irritability while soothing the nervous system.  A study published in the journal Alternative Therapies in Health and Medicine found Chamomile to have a ‘clinically meaningful antidepressant activity‘ in addition to being an anxiolytic (anxiety-reliever). Another study on 80 volunteers found that the inhalation of this oil resulted in a calmer state, balanced mood, and increased ability to achieve deep sleep. It's probably the most well-known EO on the market.  It’s long been used for anxiety, sleep, and even to accelerate wound healing. 

d.     Grapefruit oil (Citrus paradisi) is an uplifting, bright scent that can help you feel more awake and energized.  Some people believe grapefruit to invoke brightness, warmth, and sunshine, which can be particularly helpful with seasonal affective disorder.   

 e.     Other oils that may be helpful: 

Frankincense, Cedarwood,  Clary sage, Peppermint , Sandalwood, Geranium, Vetiver, Neroli,  Patchouli,  Basil, Jasmine

See more at: https://motherhoodcommunity.com/how-to-use-essential-oils-for-mental-health-depression/

                        Helpful for Mental Clarity:  rosemary: citrus oils, peppermint, Intune, motivate, Aromatouch, Citrus bliss:, Cheer:

https://www.doterra.com/US/en/podcast-episode-6-essential-oils-for-mental-clarity-and-motivation

Rosemary has been known as a number one energy and memory booster for many, many, many years due to all of the incredible research. What we know is that there is one particular chemical constituent and Rosemary called 1-8 cineol which  helps to increase the neurotransmitter acetylcholine which helps to boost memory, focus and concentration.

Motivate is an amazing blend. Breathe it in through inhalation; put this oil in your palms, rub my palms together and then just breathe it in. Oh, it smells so good. Especially, when working on a big project or in the afternoon when you have an energy slump. When getting things done, put this oil topically behind ears and back of neck. The Peppermint in there has that little tingle, so Motivate is about to become your best friend.

Basil is found in Aroma Touch, PastTense and Motivate. These are three of go-to blends for pick, and Basil helps to relieve mental exhaustion. You know the days where you've just taken ons on your plate, feeling a little bit exhausted, maybe even a little bit overwhelmed.  Like three to six o'clock in the afternoon when finishing up work.  Starting to feel like a little fatigued and your brain is feeling a little bit like mush. Basil is that great oil that just kind of rejuvenates, refreshes you and just gets you right back in your game.

Frankincense is the King of Oils.  It blends well with so many other essential oils and a favorite little energy booster combination is a combination of Frankincense, Peppermint, and Wild Orange.  Roll it all over.  It's great for supporting function overall.  It's also great at helping to reduce stress levels, helping to boost mood and it's great for helping to improve focus and in minimizing distractions.  

Patchouli is such a beautiful essential oil. It's so grounding and provides emotional support.  Specifically, it's great for anytime you're feeling stressed or overwhelmed, Patchouli is amazing over the heart, on the wrist and on the temples. 

Citrus Oils are not only boost mood but also energize the senses. Citrus Bliss, Motivate, Wild Orange, Grapefruit, Lemon, Mandarin -they're  energy boosters and great mood boosters. It's just such a great combination where you're using citruses with Motivate or using citruses with Peppermint and Frankincense. You get all of the benefits of those oils.

Peppermint, as you may know, has got that amazing cooling sensation.  You can I get that mental boost and also a little extra tingle that energizes as well. Peppermint is wonderful oil to use to keep yourself focused and motivated.

Essential Oil Blends:

InTune is a great oil blend. It also has Patchouli in it. It has Frankincense, it has the Ylang Ylang, Lime and Sandalwood. These are all great concentration boosters. Motivate is a go-to favorite oils for boosting concentration and mental focus. It's got Clementine, Peppermint, and then Basil and Rosemary. Really, this is the go-to oil for really helping to create that mental and emotional kind of boost that you're looking for. Aroma Touch, Citrus Bliss, and Cheer are some other favorite blends. Play with these a little bit. I think you're going to find that some of them are really going to perk you up and get you going when you need it most.

How to Use Them

Then when it comes to all the oils mentioned I wanted to just let you know that these are all for topical and aromatic uses, so just applying them to the wrist, to the temples, breathing them in aromatically or even diffusing them at your work, when you're studying, or wherever it is that you need that extra energy, that extra memory, concentration boosts. That's going to be the best way to use these oils. Just wanted to share that with you. 

Daily Usage

It's all about daily usage. The more that you're consistently using these oils throughout the day, I promise you're going to feel sharp, and you're going to feel ready to roll when it comes to any task that you are looking to tackle. I hope you begin to integrate these oils into your home.

 Please visit the Essential Oil page on my website to purchase HolisticNutritionJourneyEssentialOils or go directly to my doTERRA essential Oil site doTERRA Mental Wellness Oils.  This will direct you to Calming Anxious feeling and feel free to explore from there. CalmingAnxiousFeelings

Other Holistic options to explore.  I’m happy to make referrals and suggestions to websites

·      Mindfulness

·      Breathwork

·      Yoga

·      Meditation

·      Qigong

·      T.R.E

·      E.M.D.R.

I invite you to set up your complimentary 15-minute consultation via text or cel at 707-337-5811.  Or use my booking calendar on my website:ContactTeresa