You might have seen over on Instagram recently that I shared about new research on the gut-brain axis and how it could essentially be disrupted in those of us with IBD; causing things like anxiety and depression. Today, I chat to gut-directed hypnotherapist Helen Brooks, from the Tummy Whisperer, about the relationship between our digestion and our brain; as well as how the gut-brain axis works and its role in conditions such as IBS.
What is the gut and brain axis and how does it work?
The gut brain axis (GBA) is the communication network that connects the brain and gut. There is a constant bi-directional communication sending information between the gut and the brain and vice versa. The gut brain axis is made up of nerves including the Vagus nerve that travels from the brain through various points including the heart, lungs, and many points throughout the digestive system. I think of this as a hardwired broadband connection. Then there are chemical messengers ( think wireless network) which include neurotransmitters and other chemicals made by the gut microbiome. So it’s a complex system that has many different parts to this communication between the gut and brain.
Why is the gut-brain axis important for those with IBD?
In those with IBD, there is inflammation within the gut. This inflammation causes altered communication between the brain and the gut. In some cases, the link in communication is broken.
The gut brain communication is bidirectional and every emotion we feel has a corresponding reaction in the gut. We all know the feeling of butterflies in the tummy when we are anxious or the gut-wrenching feeling we get with bad news. These are examples of that connection. Feelings of stress, anxiety, or depression can trigger symptoms of digestive distress in the gut.
In a recent study, it was the closure of the gateway between the bloodstream and the cerebrospinal fluid in IBD patients that was shown to directly influence memory and anxiety. This is important as it suggests this closure is a potential cause of anxiety and depression in those with IBD.
This study shows there may be a direct biological cause for this rather than the anxiety and depression arising because of the difficulty of managing IBD.
Why is the gut-brain axis important for those with IBS?
IBS is a disorder of gut-brain interaction. There is nothing physically wrong with your gut, it’s the messages between the two that are out of whack. This miscommunication in the gut brain axis causes hyperreactivity and hypersensitivity in your enteric nervous system-the guts’ own nervous system. These changes in gut function lead to pain, bloating, constipation, diarrhea, and excess gas.
IBS is a disorder of gut-brain interaction. There is nothing physically wrong with your gut, it’s the messages between the two that are out of whack. This miscommunication in the gut brain axis causes hyperreactivity and hypersensitivity in your enteric nervous system-the guts’ own nervous system. These changes in gut function lead to pain, bloating, constipation, diarrhea, and excess gas.
4) How can hypnotherapy potentially help with gut issues?
I specialise in the use of hypnotherapy for IBS. There have been many clinical studies in this area. Researchers at Monash University have shown that a course of ‘gut directed’ hypnotherapy is equally as effective as the low FODMAP diet which is hailed as the gold standard treatment for IBS. Hypnotherapy has also been shown to be effective in the long-term reduction of IBS symptoms. In one study patients were followed for 5 years and symptoms remained reduced throughout that time.
Hypnotherapy is a great way of working especially where dietary changes and medication have failed. It is natural, drug-free, relaxing and there is no focus on food which can be a great relief for those who have spent a lot of time on restrictive diets or may struggle with disordered eating.
With IBD there is less research for the use of hypnotherapy however some studies have been promising. In those with IBD stress and anxiety can exacerbate symptoms. Hypnotherapy can be used to help reduce stress and anxiety and help patients to manage the effects of the condition.
5) what simple steps can those of us with gut issues take to support this axis?
Taking time to calm the nervous system can really help the gut-brain axis. This can be done through breathing techniques; I recommend the 7-11 technique. This helps activate the parasympathetic nervous system and put the gut into a state of ‘rest and digest’.
Meditation, mindfulness, and spending time in nature or any activity that you find relaxing are all great ways to calm the nervous system. The vagus nerve is central to the gut brain connection and cold water exposure has been shown to increase vagal tone and improve the gut brain connection. Although don’t jump straight into an ice bath, build up slowly and check with your doctor before going extreme. For a more gentle approach try splashing your face with cold water or switching to a few seconds of cold at the end of your shower.
The connection between the gut and brain is fascinating, especially in how it explains the link between digestive health and mental well-being. It’s encouraging to see hypnotherapy gaining recognition as a drug-free, evidence-backed option for managing IBS symptoms. Taking simple steps to calm the nervous system could truly make a difference for those navigating gut-related conditions.