How toxic thoughts impact your microbiome

Our gut and our brain are linked in a bidirectional flow. In recent years, the intricate relationship between our gut and brain has garnered a good amount of attention and has even become a pretty common place phrase. This connection, known as the gut-brain axis, influences not only our digestion and mood but also our overall well-being. Emerging research suggests that our mental state, particularly toxic thoughts and emotions, can profoundly affect the balance of microbes residing in our gut, known as the microbiome.

Understanding the Gut-Brain Axis

Before talk about the impact of toxic thoughts on the microbiome, it's essential to understand the gut-brain axis. This bidirectional communication system involves complex interactions between the central nervous system (CNS) and the enteric nervous system (ENS), which is often referred to as the "second brain." This connection is facilitated by neural pathways, hormones, and immune mediators.

The Microbiome: Guardians of Gut Health

The microbiome, consisting of trillions of bacteria, fungi, viruses, and other microorganisms, plays an essential role in maintaining gut health and overall physiological balance. These microbial communities aid in digestion, produce essential nutrients, regulate immune function, and even influence mood and behavior by producing neurotransmitters. In fact, 95% of our serotonin (the happy hormone), is made in the gut. 

Impact of Toxic Thoughts on the Microbiome

Recent studies suggest a compelling link between psychological stress, negative emotions, and alterations in the composition and function of the microbiome. Chronic stress and toxic thoughts can disrupt the delicate balance of the gut ecosystem, leading to dysbiosis, or microbial imbalance.

What are toxic thoughts? Good question! Toxic thoughts are false believes that negatively influence your life. This can look like:

• overgeneralization
• comparison
• fear of failure/perfectionism
• viewing self as a victim
• catastrophizing 
• all those should statements ("I should go to the gym. I should eat better. I should stop watching this 💩."

How those toxic thoughts impact the microbiome:

1. Dysregulation of the Immune System: Toxic thoughts and emotions can trigger the release of stress hormones such as cortisol and adrenaline. These thoughts generally activate our limbic system (emotional processing) and the limbic system is one way the fight flight response gets going. Want a deeper understanding of your fight flight system? Read HERE.  

Prolonged exposure to cortisol and adrenaline can suppress immune function and increase susceptibility to inflammation. Inflammation in the gut can disrupt the integrity of the intestinal barrier, allowing harmful substances to enter the bloodstream and further exacerbate immune dysregulation.

2. Changes in Gut Motility and Secretion: Negative emotions can influence gut motility and secretion (digestive enzymes and stomach acid), leading to symptoms such as abdominal discomfort, bloating, and altered bowel habits. These changes can disrupt the environment in which gut microbes thrive, potentially favoring the growth of pathogenic bacteria and compromising overall gut health.

3. Altered Microbial Composition: Studies have shown that stress and negative emotions can alter the composition of the microbiome, leading to a decrease in beneficial bacteria and an increase in potentially harmful species. This imbalance in microbial diversity has been linked to various gastrointestinal disorders, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and functional dyspepsia.

4. Impaired Gut-Brain Communication: The gut microbiome produces a myriad of neuroactive compounds, including neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which play crucial roles in regulating mood and cognition. Disruption of the microbial balance can interfere with the production and signaling of these neurotransmitters, contributing to mood disorders such as anxiety and depression.

Conclusion

In conclusion, the gut-brain axis serves as an essential connection between our mental and physical well-being, with the microbiome playing a central role in this relationship. Toxic thoughts and emotions can disrupt the delicate balance of the microbiome, leading to dysbiosis and potentially contributing to a range of gastrointestinal and mental health disorders.

While further research is needed to fully elucidate the mechanisms underlying this connection, adopting strategies to promote mental well-being, such as stress management techniques, mindfulness practices, and a healthy lifestyle, may help support a healthy microbiome and optimize overall health and vitality.

References:

1. Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
2. Foster, J. A., & McVey Neufeld, K. A. (2013). Gut–brain axis: how the microbiome influences anxiety and depression. Trends in neurosciences, 36(5), 305-312.
3. Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience, 13(10), 701-712.
4. Mayer, E. A., Knight, R., Mazmanian, S. K., Cryan, J. F., & Tillisch, K. (2014). Gut microbes and the brain: paradigm shift in neuroscience. The Journal of Neuroscience, 34(46), 15490-15496.
5. Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of physiology and pharmacology: an official journal of the Polish Physiological Society, 62(6), 591-599.