Michael Hartman, Ph.D.
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By Dr. Michael Hartman | Plexus Worldwide
April is National Stress Awareness Month, a time to look at how stress functions and the ways to manage it for a healthier and happier lifestyle.
Everyone is positioned to experience stress at some point, and research suggests it’s becoming more common. According to the American Psychological Association, over 80% of the U.S. workforce claims they feel overwhelmed on a daily basis.
Though not often discussed, the gut-brain axis is an important tool to understand the mechanisms of the body. Here are some easy tips to connect your gut and brain for easy living and decreased stress.
What is the gut-brain axis?
The gut-brain axis is a vital connection but how does it work? A healthy gut microbiome supports mental well-being while stress disrupts digestion and creates anxiety.
Researchers know that 70% of serotonin is produced in the gut, while the gut and brain are connected through the vagus nerve, a nerve responsible for the parasympathetic nervous system controlling digestion, heart rate and your immune system. This is the gut-brain axis in action.
Diet
The easiest way to promote a healthy gut-brain axis is through diet, and it’s a simple way to reduce stress.
Omega-3 fatty acids such as EPA and DHA are thought to have the ability to lower cortisol levels. Reach for fish or seeds and nuts such as walnuts, flaxseeds and chia seeds, that are all high in omega 3’s. Certain oils also contain high levels of omega 3’s such as avocado oil, ahiflower oil or fish oil.
Be sure to also look for foods high in magnesium as a magnesium deficiency directly correlates to an increased stress response.
Always remember to limit processed foods and sugar as those create inflammation.
Breathing techniques
We’ve heard breathing is important but, what does it do?
When stressed, the body goes into fight or flight mode. Breathing exercises can activate the parasympathetic nervous system to slow the heart rate and promote relaxation.
If you start to feel stressed, take a moment and find a quiet room. Place a hand on your chest and belly and breathe in deeply through the belly, holding the breath for three seconds before breathing out through your mouth. Repeat this exercise until you notice your heart slowing.
Probiotics and prebiotics
Probiotics and prebiotics exist in the food we eat (like apples, garlic, bananas), and are a great addition to supplements as it’s difficult for adults to get the full nutritional value they need daily.
Prebiotics play a role in the two-way communication between the gut and brain by influencing the composition and activity of the gut microbiome. This communication can be improved by eating a well-rounded diet to optimize the production of neurotransmitters.
Prebiotics are not as commonly discussed but you can typically find these in high fiber foods like leeks, asparagus, artichokes and soybeans.
When it comes to stress, think of yourself as a handyman and these tips as great tools to have on your belt to manage your response level.
Editor’s note: Scottsdale-based Michael Hartman, Ph.D. is vice president of research and development at Plexus Worldwide. Please send your comments to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.
