Gratitude as a Way of Healing Your Gut: The Impact of the Gut - Brain Connection

How often do you experience truly positive feelings? Ones that evoke gratitude, appreciation, social connection or bonding? These feelings or emotions can wash over you like a tidal wave or they can be a little less intense but undoubtedly present.

Many of us are on this hamster wheel of life where we show up, do what we have to do, rinse and repeat. This autopilot, if you will, leaves little to no opportunity to experience these life giving emotions unique to us - lost opportunities to say the least.

Why are these particular experiences important to health and wellbeing?

Our bodies release neurotransmitters and hormones in response to these feelings which not only provide feelings of positivity but they also regulate and control blood flow, gut motility, nutrient absorption, gastrointestinal innate immune system, and the microbiome. Although we tend not to think of these as part of the physiological benefit, make no mistake that they are indeed important.  

What are neurotransmitters?

Neurotransmitters are chemical substances that transmit signals across synapses, which are the junctions between neurons in the nervous system. In your gut’s nervous system, called the enteric nervous system, they play a crucial role in the communication between neurons and are involved in various physiological processes, including cognition, emotion, behavior, appetite, gut motility and overall gut - brain function. 

Here are some examples of neurotransmitters and their role:

1. Acetylcholine: Involved in muscle control, learning, memory, and attention.
2. Dopamine: Regulates motivation, reward, movement, and emotional responses.
3. Serotonin: Regulates mood, sleep, appetite, and cognition.
4. Gamma-aminobutyric acid (GABA): Inhibits the activity of neurons and plays a role in reducing anxiety and promoting relaxation.
5. Glutamate: Acts as the primary excitatory neurotransmitter in the brain, involved in learning, memory, and synaptic plasticity.
6. Norepinephrine (noradrenaline) and epinephrine (adrenaline): Involved in arousal, attention, and the stress response.

It’s important to note that dopamine, norepinephrine and epinephrine are produced in both the nervous system and the endocrine system. They are called catecholamines.

Hormones also messenger molecules and play a role. They are produced in the endocrine system as opposed to the nervous system.

One hormone that is often associated with positive emotions is oxytocin, sometimes referred to as the "love hormone" or "bonding hormone." While oxytocin is primarily known for its role in social bonding and childbirth, research suggests that it can be released in response to positive social interactions and feelings of gratitude. 

While the specific hormonal responses to gratitude are still being explored, it is clear that cultivating a positive mindset and practicing gratitude can have a positive impact on emotional well-being and potentially influence the release of these hormones.

Collectively, these chemicals play a significant role in the body's stress response and have various effects on gut health. 

Here's how some of these chemicals can influence the gastrointestinal system:

• Gut Motility: Neurotransmitters and hormones can impact gut motility, the movement of food through the digestive tract. Norepinephrine and epinephrine can reduce gut motility by causing smooth muscle contractions in the intestines. This effect is part of the body's stress response, which diverts energy away from non-essential functions like digestion to support immediate survival needs. Of note, serotonin, is integral to optimal gut motility. The majority of it is made in the gut. Healthy gut cell function is essential in order to produce this profound neurotransmitter.
• Gut Blood Flow: Catecholamines also affect blood flow to the gastrointestinal tract. During stressful situations or in the fight-or-flight response, norepinephrine and epinephrine cause blood vessels in the gut to constrict (vasoconstriction). This diverts blood away from the digestive system and towards vital organs and muscles, potentially compromising gut function and reducing nutrient absorption.
• Intestinal Barrier Function: Hormones and neurotransmitters can influence the integrity of the intestinal barrier, which is responsible for controlling the passage of substances between the gut lumen and the bloodstream. Research suggests that stress-induced increases in catecholamine levels can impair the gut barrier function, leading to increased intestinal permeability or "leaky gut." This can allow toxins, bacteria, and other harmful substances to cross into the bloodstream, potentially triggering inflammation and contributing to gastrointestinal disorders.
• Gut Microbiota: Emerging evidence suggests that catecholamines can influence the composition and activity of the gut microbiota. Catecholamines can serve as a nutrient source for certain bacteria, and changes in their levels may impact the growth and behavior of specific microbial species. Alterations in the gut microbiota composition can have implications for gut health, immune function, and overall well-being.
• Immune Function: Catecholamines can modulate immune function in the gastrointestinal system. They can influence the activity of immune cells in the gut, affecting inflammation and immune responses. Imbalances in catecholamine levels can lead to immune dysregulation, potentially contributing to gut-related conditions such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS).

It's important to note that while catecholamines have these effects on gut health, their influence is complex and multifaceted. The interplay between neurotransmitters, hormones, stress, and gut function is intricate and can vary among individuals. Factors such as the duration and intensity of stress, as well as an individual's susceptibility, can also impact the response.

The relationship between gratitude and gut health is an emerging area of research that is not yet fully understood. 

However, there are some potential ways in which gratitude practices and a positive mindset may influence gut health:

1. Stress Reduction: Practicing gratitude and maintaining a positive outlook can help reduce stress levels. Chronic stress can have a negative impact on gut health, disrupting the balance of gut microbiota, impairing gut barrier function, and increasing gut inflammation. By managing stress, gratitude may contribute to a healthier gut environment.
2. Mind-Body Connection: The gut-brain axis, the bidirectional communication system between the gut and the brain, plays a crucial role in gut health. Emotions, thoughts, and mindset can influence the gut-brain axis. Gratitude practices and positive emotions may help promote a positive mindset, which can in turn have a beneficial impact on the gut-brain axis and overall gut health.
3. Health-Promoting Behaviors: Cultivating gratitude may lead to adopting health-promoting behaviors such as maintaining a balanced diet, engaging in regular exercise, and getting adequate sleep. These lifestyle factors are known to positively impact gut health by promoting a diverse and balanced gut microbiota, enhancing gut motility, and supporting overall gastrointestinal function.
4. Improved Psychological Well-being: Gratitude has been associated with improved psychological well-being, including lower levels of depression and anxiety. Psychological well-being is interconnected with physical health, and there is evidence that mental health conditions can influence gut health. By promoting better psychological well-being, gratitude may indirectly support a healthier gut.

While these potential connections between gratitude and gut health are promising, it's important to note that more research is needed to fully understand the mechanisms and direct effects. The relationship between mindset, emotions, and gut health is complex, and individual variations exist. Incorporating gratitude practices as part of an overall holistic approach to well-being may have positive effects on both mental and physical health, including gut health.