Hey wild souls! So as you might have guessed by now I’m all into the mind-body-soul connection. I feel that separating them at all is the scientific western way, where everything is seen as separate and isolated. But we know it doesn’t really work that way, in truth everything about us is connected AND we are connected, also, to everything in the world around us. On that note, you will be seeing some blog posts from me that explore various aspects of this interconnectedness. I’m no scientist so I will keep it pretty basic. I invite you to go deeper and explore what peaks your curiosity.
The gut-brain axis refers to the connection between the digestive system and the central nervous system. It involves the communication between the gut microbiome, the enteric nervous system, and the central nervous system. This connection is often referred to as the “second brain” because of the important role it plays in regulating our emotions, mood, and overall well-being. The gut microbiome, a community of microorganisms living in the gut, plays a significant role in maintaining the overall health of the body. It influences not only the digestive system but also the central nervous system through various signaling pathways.
Research has shown that the gut microbiome can influence brain function and behavior through the release of hormones and neurotransmitters that are produced by gut bacteria. For example, the gut microbiome produces serotonin, a neurotransmitter that affects mood regulation and stress response. In addition, the gut microbiome also affects the production of cortisol, a stress hormone.
Studies have also found a link between gut health and depression, anxiety, and other mental health conditions. For instance, imbalances in the gut microbiome have been associated with increased risk of depression and anxiety. In recent years, research has shown that the gut-brain axis is also closely tied to grief and bereavement.
When we experience a loss, it is not just our emotional and mental state that is impacted, but also our physical health. The gut, in particular, is incredibly sensitive to stress, and grief can trigger a range of digestive issues such as bloating, constipation, and diarrhea. This is because stress affects the delicate balance of bacteria in the gut, leading to an imbalance in the gut microbiome. This can result in inflammation, which can in turn contribute to physical and emotional distress.
So, how can we maintain wellness during difficult times? Here are some tips that can help:
- Eating a nutritious diet: Eating a diet rich in fruits, vegetables, whole grains, and lean protein can help to nourish the gut microbiome and support overall physical and emotional health. This is between you and your health care provider, of course, but in general I would say you do not need all the fancy supplements. There is no magic pill, so no need to break the bank on everything that promises wellness.
- Managing stress: Engaging in stress-management techniques such as deep breathing, meditation, or yoga can help to reduce stress and support gut health. Get curious here…what makes YOU feel better? You don’t have to like yoga because it’s popular. Start out with noticing what activities make you feel more relaxed and slow down your mind. What nourishes you?
- Exercise: Regular physical activity has been shown to have a positive impact on both the gut and the brain, making it a great way to boost both your physical and emotional well-being. Walking was my number one grief survival activity. Go easy and find what feels good. This is not about pushing yourself to exhaustion, in fact too strenuous of exercise can increase cortisol in some people.
- Connecting with others: Building supportive relationships with friends, family, or support groups can help to provide comfort and reduce feelings of isolation and loneliness. Be open to new people offering support, it is surprising who shows up in grief. The flip side of this is to protect yourself from people who are draining, or committed to misunderstanding you. Bye bye!
- Mindfulness: Practicing mindfulness can help to reduce stress and anxiety and promote a sense of calm and well-being. Mindfulness just means trying to be aware of whatever you are doing in the present moment rather than losing yourself in memories or fantasies. This is hard in grief as the present is painful so it’s ok to be doing an activity or listening to music and just trying to be present with that. If it’s too much or you feel destabilized, stop and do something soothing, watch a funny show, whatever, just go easy on yourself.
- Getting enough sleep: Aim to get 7-8 hours of sleep each night, as sleep is essential for physical and emotional health. Also hard in grief. Stay off screens before bed, have a bath, drink sleepy time tea – try to wind down before bed, however that works for you. Nap if you can. Or even just lay and rest if you can’t sleep.
- Taking care of the gut microbiome: Probiotics, fermented foods, and prebiotics can help to maintain the balance of bacteria in the gut and support gut health. Sugar, processed foods and alcohol are really hard on the gut microbiome so moderate these.
- Seeking professional help: Talking to a therapist or counselor can help to provide support and guidance during this difficult time. I cannot stress enough the benefits of having someone who can hear you who you do not feel like you are burdening. Grief can last a long long time, get yourself a team!
- Embracing self-care: Taking time for yourself to engage in activities that bring you joy and relaxation can help to reduce stress and support overall well-being. If nothing you liked is fun in grief, it’s normal. Keep trying. Give yourself as much gentle compassionate love as possible. Imagine you are taking care of your best friend.
- Allowing yourself to grieve: Grief is a natural and necessary process, and it is important to allow yourself to feel the emotions that come with it. This may mean giving yourself time and space to process your feelings and engaging in activities that bring you comfort and peace. Stuffing down your feelings or trying to distract from them constantly doesn’t actually avoid them, it just puts them on hold for later and abandons them in your body where they cause all sorts of havoc. It’s a cliche but it’s true – you gotta feel it to heal it.
As you can see, the gut-brain axis plays an important role in our overall health and well-being, especially during times of grief and bereavement. By focusing on self-care and nourishing the gut microbiome, we can support both our physical and emotional health during this challenging time. Remember there is no right way to grieve, there is nothing to achieve, just take things one day at a time.