BODY MIND CONNECTION
If we want to understand body mind connection, we need to understand GUT-BRAIN AXIS. Mental health cannot be separated from physical and spiritual health. These three aspects of our lives are dynamic and constantly interacting. On days when we feel spiritually low, physical exercise may provide a lift. On days when we feel mentally low, spiritual practice, whether through mindfulness, spending time in nature, or engaging in prayer can be uplifting. Viewing our mental wellness in this holistic way can help us to find the resources to cope with changes and challenges. Our mental well-being requires balance and the ability to recognize when we need extra help.
THE GUT-BRAIN AXIS
Our two “Brains”, the brain and the gut, are linked by the vagus nerve, the longest of all the cranial nerves. The vagus nerve stretches from the brainstem through the neck and ends in the abdomen, providing a continuous two-way line of communication between the gut and the brain. Within this system, the hypothalamic–pituitary–adrenal axis (HPA axis) also aids communication between the gut and the brain. This system of connections and communication between the gastrointestinal tract and the brain is referred to as the “gut-brain axis.”
There is ample evidence that these systems mirror each other. During sleep, the head’s brain produces 90-minute cycles of slow-wave sleep, punctuated by periods of rapid eye movement (REM) sleep, in which dreams occur. During the night, the gut’s brain produces 90-minute cycles of slow-wave muscle contractions punctuated by short bursts of rapid muscle movements. In addition, what affects one system can affect the other. For example, those with bowel problems have also been shown to have abnormal REM sleep—a finding that helps explains the observed link between indigestion and nightmares. And those suffering from Alzheimer’s and Parkinson’s diseases often suffer from constipation. Drugs designed to work on the brain are likely to have an effect on the gut. For instance, antidepressants that alter serotonin levels can also cause gastrointestinal problems such as nausea, diarrhoea, and constipation.
AN INSIGHT INTO MENTAL HEALTH
This direct link between our brains and our digestive tracts has changed our thinking about mental wellness. Doctors and scientists who have studied the gut-brain axis now suspect that it has a role to play in bipolar disorder, schizophrenia, and other psychological or neurological problems. Specifically, it is thought that Probiotic foods such as onions feed the healthy bacteria already in our guts. Disruptions or imbalances in the microbiome—the diverse population of microbes, or bacteria, that live in our gastrointestinal (GI) tracts—may be influential.
Recent studies suggest that a healthy gut in infancy can, in addition to helping maintain immunity, have a profound effect on our minds and emotional health during our adult lives. Other data suggests the communication between bacteria in our guts and our brains plays an important role in the development not just of psychiatric illnesses but also of intestinal diseases and probably other health problems, including obesity.
Those who suffer from chronic pain, for example, with back problems or fibromyalgia, are more vulnerable to depression. Other factors are also influential. For example, the nutrients we eat daily support or hamper our mental and physical health.
THE EFFECT OF STRESS HORMONES
The response of the gut-brain axis to stress is also thought to have a profound effect on our moods. The organs in the HPA axis, particularly the adrenal glands, release a cascade of stress hormones, including cortisol, epinephrine (adrenaline), and norepinephrine.(noradrenaline) into our bodies to help us cope in times of stress. These hormones have a stimulant effect, and their release is an ancient physiological reaction in the human body that gives us the strength to fight or take flight in times of danger or attack. However, a continued release of these hormones can have a rebound effect—adrenal fatigue and a drop in adrenal efficiency, which can lead to profound exhaustion with accompanying mood swings and sleep disruption.
Taking care of our two “Brains” requires a range of measures. Eating healthy whole foods is key, including Probiotic to feed good gut bacteria, found in foods such as onions and other plant foods, and Probiotic that provide healthy bacteria, found in live yogurt and fermented foods. Lifestyle actions such as reducing stress and improving sleep quality are also a key.
Taking these steps encourages the growth and survival of our microbiome and reduces levels of stress hormones in the body, in turn improving overall mental and emotional well-being. The gut-brain axis, the direct link between our brains and digestive tracts, plays a key role in mental well-being.
OUR MENTAL LANDSCAPE
Mental well-being is sometimes seen as a choice. It is true that many choices we make about things we can control, such as relationships and diet, influence mental health. However, factors that we cannot control, such as our childhoods or changes in season, also affect us. Mental and emotional balance is about recognizing what we can change and accepting or finding coping strategies for what is beyond our control.
OUR EXPERIENCES
Changes in mental wellness, when they happen, can sometimes feel as if they come out of the blue. Aspects of our lives that we have little or no control over shape our mental and emotional well-being. Fortunately, our understanding of how we can better equip ourselves to cope is growing. Childhood experiences can influence mental health throughout our lives. Being nurtured and cared for sets us up with a strong foundation for robust mental health and resilience when we are older. However, neglect, abuse, or trauma in childhood, without support and healing, can affect us as adults. In addition, there is some evidence that if a parent has mental health issues, this can increase the chance that their children may experience similar problems, so being aware of the warning signs and acting on these is important.
Life stages impact our mental health landscape. Every significant life stage or event, including puberty, moving out of our childhood home, committing to a relationship, buying a home of our own, separation, job loss, childbirth, and bereavement, all present significant emotional challenges. For women, certain life phases such as the onset of menstruation, pregnancy, and menopause bring significant hormonal fluctuations that can influence mood and our ability to cope with life’s ups and downs.
Changes in our natural environment, such as lower levels of sunlight in the fall and winter, can trigger a form of depression known as seasonal affective disorder (SAD) in some susceptible individuals. Our physical environment is thought to influence mental well-being. Studies show that city dwellers without access to green spaces may be more prone to depression and anxiety. The seasons and being in nature can directly affect our mood.
Where possible, making sure we spend time in natural environments and ensuring we stay connected with others will help to support our mental well-being. Adult trauma can be a major challenge to mental health. Being a victim of crime or in a situation where we fear for our safety, such as combat, can be emotionally scarring. Physical health is intertwined with mental well-being. There are obvious physical causes of mental and emotional issues, such as head injury or epilepsy.
Our relationships can play an important role in mental well-being. A mutually supportive and loving relationship can help us cope with challenges. However unhappy, dysfunctional, or abusive relationships erode well-being. Social isolation or loneliness also significantly impacts mental wellness and bereavement can profoundly affect us. Similarly, long-term carers can be more vulnerable to mental health problems. Financial stress affects mental health. Whether it’s not having enough money to meet basic needs, for example, or the loss of a job or business, financial instability can cause emotional and mental distress.
WHAT IS MENTAL WELLNESS?
There are many facets to our mental wellness. It is very clear that being mentally healthy is more than just the absence of feelings such as sadness, worry, or insecurity; it is also about more than just being happy. Mental wellness is about our ability to cope with both good and bad times, to realize our own potential, to engage with and feel connected to others, and to make our own unique contribution to the world.
DEVELOPING STRATEGIES
The topic of mental health has, in recent years, become more prominent in the global health agenda and much of the stigma and embarrassment that people once felt talking about difficult feelings and experiences has begun to disappear. We recognize that, for each of us, there will be times when we feel overwhelmed; times when we need to make self-care a priority; and moments when we need to seek out a little extra help. Good mental health is largely expressed through our behaviour, resilience, and how we respond to life’s challenges.
Our ability to make healthy choices, not just about everyday things such as food and exercise, but also about our relationships and work, how we spend our leisure time, and how we manage stress, displays mental wellness. Healthy choices can also mean sometimes saying “no” to people or things that have a negative impact on our lives.
Setting realistic goals and boundaries that help us feel fulfilled gives us a sense of purpose and lets us reach our potential. This includes being fair to ourselves; judging our appearance and lives by normal standards rather than distorted media ones; being realistic about expectations; and not punishing ourselves when a goal is not reached.
How we cope with change reflects our mental health. Change is a part of life; some changes we plan for and navigate with ease, others take us by surprise. In today’s rapidly changing world, our perceptions of ourselves and each other and of what we hope for in the future are subject to constant review. Mental wellness helps us to work through challenges and maintain a sense of stability alongside the ups and downs that come with change. Our self-confidence and self-esteem can be a measure of mental wellness. In difficult times, the ability to care for ourselves and believe we are worthy of care is important.
Being realistic about our goals and boundaries can give us a sense of purpose and help us to reach our potential and feel fulfilled. Demonstrated in small actions such as eating nourishing food, getting enough sleep, and finding joy in day-to-day routines. Self-care nurtures our self-esteem and the feeling that we have a right to be a part of things that help us forge a successful path in life.
How well we make use of our resources is important for mental wellness. Being mentally well means being resilient and cultivating external and internal resources to draw on when needed. Both conventional and complementary medicines have a great deal to offer in supporting mental wellness. For most people with mild, moderate, or occasional symptoms of poor mental health, a self-help regimen or consulting a complementary practitioner for support may be sufficient to regain equilibrium. Recognizing when we need additional professional medical help with, for example, depression, anxiety, phobias, or compulsions, and learning to ask for that help is also a key aspect of mental wellness.
