The Key to Gut Health is a Regulated Nervous System
Have you trying to improve your gut health with diet changes, more exercise, and supplements… but it seems like things just aren’t getting better?
One of the biggest missing pieces I have seen in those who want to either improve gut health or get control of gut symptoms is proper regulation of the nervous system.
Listen to The Gut Show episode on this topic on iTunes or Spotify, watch the video below, or keep reading to learn more about regulating your nervous system!
What is your nervous system?
This is the major regulatory system of the body that is the center of all mental activity (thoughts, learning, memory). Think of the it as the command center of your body.
The nervous system works with the endocrine system (aka hormones) in order to keep the body in balance. It also has an impact on every system of the body and functions of organs, by using receptors to communicate with the environment and adjust in order to respond, both externally and internally.
The major nervous system organs include the brain, spinal cord, nerves, and ganglia. And the major functions of this system include:
Sensory: monitor environment and gather information
Integrative: conversion of sensory information to nerve impulses that are sent to the brain
Motor: the response to the information by the body
Central: brain and spinal cord - responsible for sending messages
Peripheral - nerves that branch out throughout the body - relays information
Somatic nervous system - guides voluntary movements
Autonomic nervous system - controls involuntary activities
Parasympathetic nervous system - rest and digest
Sympathetic nervous system - stress response
Your autonomic nervous system will be turned “on” to one of two states at all times:
Parasympathetic nervous system state: rest and digest state where every system in the body is functioning like it should, including the digestive system
Sympathetic nervous system state: stress state, where non-priority systems are turned down, including the digestive system, so that the body can respond to the stressor
What causes the nervous system to malfunction or stay in a stressed state:
Nerve damage, where the system can’t send or receive messages
Can happen from disease, stroke, injury, pressure, toxic substances, and aging
Changes in temperature, pressure, and blood flow
Stress that triggers chemicals in the brain to bypass messages to the brain and set off an “alarm” the body then responds to with the sympathetic state
This can be acute in times of high stress or danger, and can also be chronic with mental, emotional, or physical stressors (can also include disease as a trigger)
Sleep deprivation
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What does this mean for digestion and gut health?
How your nervous system impacts your gut:
This system is involved in the gut-brain connection, which impacts how both are functioning
The enteric nervous system that is located in the gut is part of the autonomic nervous system and governs the function of gastrointestinal (GI) tract
This is why we call the gut the “second brain”
The nervous system impacts peristalsis (aka movement of gut muscles), enzyme secretions, and inflammatory responses, which all impact the function of digestion and health of the gut
Nerves and neurons, all part of the nervous system, are directly involved in digestion and pain signaling, which plays a role in conditions like irritable bowel syndrome (IBS)
When we think about the nervous system and digestion, the goal is that the body is in a rest and digest, or parasympathetic, state as much as possible. This is where gut function runs smoothly and the gut-brain connection is working in sync, which impacts the health of the gut and symptoms that are experienced.
This is why you can’t out-diet or out-supplement a nervous system that is in a chronic stressed state.
How to support your nervous system overall:
Avoid drugs and other substances that can harm nerves
Reduce alcohol intake
Maintain consistent exercise, ideally with low to moderate intensity to avoid excess stress from this
Improve sleep schedules
Support vagus nerve function
What happens if you’re not able to prevent a stressed state?
You can regulate your nervous system to bring it back to a rest and digest state with:
Slow and controlled diaphragmatic breathing
Heart or brain tapping
Mindfulness and grounding exercises
Gentle movement like yoga, stretching, and walking
Cold water splashed on face or cold shower
Spending time with someone you love
Leaning into your spiritual practice
Relaxation and self care strategies
The goal is to find a way to calm the response of your body down and keep that response down, especially around meal times and when you need your digestion to work at its best.
Do you want clear guidance to manage your IBS so you can feel confident in your body again?
