by Jennifer Wolkin | Aug 17, 2015 | Brain Health, Wellness
This blog post originally appeared on Mindful.Org
Most of us can relate to the experience of having butterflies in our stomach, or to a visceral gut-wrenching feeling, and how often are we told not to ignore our “gut-instinct” or “gut-feeling” when making a decision.
Even from our simple slang, it’s clear just how symbolically connected the gut is to our emotions. Now, there’s tangible proof to support these popular metaphors.
We all have a microbiome, and they are as unique as our neural pathways
Research has shown that the body is actually composed of more bacteria than cells. We are more bug than human! Collectively, these trillions of bacteria are called the microbiome. Most of those bacteria reside in our gut, sometimes referred to as the gut microbiota, and they play multiple roles in our overall health.
The gut is no longer seen as an entity with the sole purpose of helping with all aspects of digestion. It’s also being considered as a key player in regulating inflammation and immunity.
A healthy gut consists of different iterations of bacteria for different people, and this diversity maintains wellness. A shift away from “normal” gut microbiota diversity is called dysbiosis, and dysbiosis may contribute to disease. In light of this, the microbiome has become the focus of much research attention as a new way of understanding autoimmune, gastrointestinal, and even brain disorders.
The benefit of a healthy gut is illustrated most effectively during early development. Research has indicated just how sensitive a fetus is to any changes in a mother’s microbiotic makeup, so much so that it can alter the way a baby’s brain develops. If a baby is born via cesarean section, it misses an opportunity to ingest the mother’s bacteria as it travels down the vaginal canal. Studies show that those born via c-section have to work to regain the same diversity in their microbiome as those born vaginally. Throughout our lives, our microbiome continues to be a vulnerable entity, and as we are exposed to stress, toxins, chemicals, certain diets, and even exercise, our microbiome fluctuates for better or worse.
The gut as second brain
Our gut microbiota play a vital role in our physical and psychological health via its own neural network: the enteric nervous system (ENS), a complex system of about 100 million nerves found in the lining of the gut.
The ENS is sometimes called the “second brain,” and it actually arises from the same tissues as our central nervous system (CNS) during fetal development. Therefore, it has many structural and chemical parallels to the brain.
Our ENS doesn’t wax philosophical or make executive decisions like the gray shiny mound in our skulls. Yet, in a miraculously orchestrated symphony of hormones, neurotransmitters, and electrical impulses through a pathway of nerves, both “brains” communicate back and forth. These pathways include and involve endocrine, immune, and neural pathways.
At this point in time, even though the research is inchoate and complex, it is clear that the brain and gut are so intimately connected that it sometimes seems like one system, not two.
Our emotions play a big role in functional gastrointestinal disorders
Given how closely the gut and brain interact, it has become clear that emotional and psychosocial factors can trigger symptoms in the gut. This is especially true in cases when the gut is acting up and there’s no obvious physical cause.
The functional gastrointestinal disorders (FGIDs) are a group of more than 20 chronic and hard to treat medical conditions of the gastrointestinal tract that constitute a large proportion of the presenting problems seen in clinical gastroenterology.
While FGID’s were once thought to be partly “in one’s head,” a more precise conceptualization of these difficulties posits that psychosocial factors influence the actual physiology of the gut, as well as the modulation of symptoms. In other words, psychological factors can literally impact upon physical factors, like the movement and contractions of the GI tract, causing, inflammation, pain, and other bowel symptoms.
Mental health impacts gut wellness
In light of this new understanding, it might be impossible to heal FGID’s without considering the impact of stress and emotion. Studies have shown that patients who tried psychologically based approaches had greater improvement in their symptoms compared with patients who received conventional medical treatment.
Along those lines, a new pilot study from Harvard University affiliates Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital and Beth Israel Deaconess Medical Center found that meditation could have a significant impact for those with irritable bowel syndrome and inflammatory bowel disease. Forty-eight patients with either IBS or IBD took a 9-week session that included meditation training, and the results showed reduced pain, improved symptoms, stress reduction, and the change in expression of genes that contribute to inflammation.
Poor gut health can lead to neurological and neuropsychiatric disorders
Vice-versa, poor gut health has been implicated in neurological and neuropsychiatric disorders. Disturbances in gut health have been linked to multiple sclerosis, autistic spectrum disorders, and Parkinson’s disease. This is potentially related to pro-inflammatory states elicited by gut dysbiosis-microbial imbalance on or inside the body. Additional connections between age-related gut changes and Alzheimer’s disease have also been made.
Further, there is now research that is dubbing depression as an inflammatory disorder mediated by poor gut health. In fact, multiple animal studies have shown that manipulating the gut microbiota in some way can produce behaviors related to anxiety and depression. (Maes, Kubera, Leunis, Berk, J. Affective Disorders, 2012 and Berk, Williams, Jacka, BMC Med, 2013).
Our brain’s health, which will be discussed in more depth in a later blog post, is dependent on many lifestyle choices that mediate gut health; including most notably diet (i.e., reduction of excess sugar and refined carbohydrates) and pre and probiotic intake.
The brain-gut connection has treatment implications
We are now faced with the possibility of both prevention and treatment of neurological/neuropsychiatric difficulties via proper gut health. On the flip side, stress-reduction and other psychological treatments can help prevent and treat gastrointestinal disorders. This discovery can potentially lead to reduced morbidity, impairment, and chronic dependency on health care resources.
The most empowering aspect to the gut-brain connection is the understanding that many of our daily lifestyle choices play a role in mediating our overall wellness. This whole-body approach to healthcare and wellness continues to show its value in our longevity, well-being, and quality of life: that both physical and mental health go hand-in-hand.
by Jennifer Wolkin | Mar 16, 2015 | Brain Health, Wellness
This post is in honor of Brain Awareness Week
Celebrated March 16-22.
Why is the Brain important?
The Brain is the grand conductor of the Symphony of Our Selves! That’s right. The Brain leads mind and body, and the Brain heeds mind and body. The Brain plays a role in every thought, feeling, and body sensation we experience. That includes every twitch, every blink, every strum of a guitar, every orgasm. That also includes every dream, passion, fear, joy, and deepest desire.
The Brain is the big boss and on top of that, it has a lot of nerve too!
Seriously speaking, the brain and the spinal cord make up the Nervous System, composed of billions of nerve cells (i.e. neurons) that speak back and forth between the brain and body. What’s the convo like? Well, the Nervous System is at least bilingual, and speaks both electrically and chemically. The latter refers to neurotransmission of substances like norepinephrine, dopamine and serotonin, which we know play a huge role in our mood functioning, among a lot of other things.
The neuro-nutshell is really just THIS: Miraculous.
Every memory you consolidated last night while you slept, each micro-movement used to brush your teeth this morning, every smoothie you tasted, step you took, daydream you pondered, daydream you snapped out of, work you intently focused upon, yawn you took, anxiety you felt, drop in blood sugar you experienced was a manifestation of lots of talking. A plethora of dialogue went on inside of you today, and you need to know it!
Why is it so important to know how much chatter the brain is doing?
To be mindful of the orchestration of our internal states (some in reaction to the external, some not) is to be mindful of the essentiality of nourishing our brains.
How do we nourish the Brain?
The latest scientific research shows: Neuroplasticity, the idea that new neurons can be created, makes it very possible for lifestyle to play a big role, no matter your age, in maintaining and improving brain function. Of course, as always, nature and nurture dance an exquisite but complex dance, and so there is never one solution or one cause and effect paradigm when it comes to your wellness.
Yet, there is something each of us can do to help our Brains stay vital:
- Reduce your stress levels (and SO much else) by practicing Mindful Meditation
- Get the blood a pumpin’ around up there via Exercise
- Use it, so you don’t Lose it, by engaging in Mental Stimulation
- Literally nourish your brain with Balanced Nutrition
- Stay positively connected to yourself and others by Socializing
Remember. When your Brain Thrives, YOU Thrive.
How will you make one change in your life today towards Brain Health? Share your thoughts in a comment below.
by Jennifer Wolkin | Feb 11, 2015 | Relationships, Wellness
Love is a construct that has been the subject of (and muse for) many artistic, poetic and philosophical gestures since humanity existed, almost like a preoccupation. Yet, what is it about love that elicits such a universal outpouring of sentiment? What IS this love that permeates our heart, minds, and souls-our dreams, our fantasies, our imaginations? Many psychologists and even neuroscientists have posited many different models of what love is and isn’t, which often include our neurochemistry.
Here’s what we know in a nutshell: There is no single definition or way to explain what love is. It’s a visceral emotion that is often unpredictable, overwhelming, and indescribable.
As a psychologist in clinical practice, many of my clients struggle with all different kinds of questions for cupid, but most focus on how to build healthy romantic relationships. A relationship is a coming together to express and engage in love that is shared.
Love, as we know, is mostly intangible, but a relationship is a tangible reflection of the love experienced by two people. If we understand our relationships, we are equipped to notice the nature of our love, and to ascertain whether or not it is serving us. Some relationships are healthy. Others are toxic.
How can we differentiate between a healthy vs. toxic relationship?
There are many differences, but here are some standout clues to better understand the nature of your current relationship or even a future one.
DO YOU AND YOUR PARTNER:
1. Share Dreams or Lose Dreams?
In a healthy relationship, there is support for one’s own dreams, and a union or coming together of shared ones. In a toxic relationship, individual dreams are surrendered and sacrificed for the other. A relationship like this takes and takes, instead of nurturing and cultivating. The toxicity becomes paramount when we can no longer find our own voice.
2. Give to Give or Give to Get?
In a healthy relationship, both people desire to give to one another without any expectation of something in return. Giving is an act of love and an act of trust, as in “I am unconditionally here for you”. In a toxic relationship, giving is usually a way to get something back; there always needs to be a return investment. A price must be made to be cared for, as needs are only met with expectation of reciprocal benefit.
3. Seek To Know or Seek To Change?
In a healthy relationship, there is a desire to truly know one another each day on a more intimate level. Yet, knowing someone deeply, means knowing their vulnerabilities, and in a healthy context, the knowing is paired with wholehearted nonjudgmental acceptance. In a toxic relationship, the goal is not on knowing someone, but on changing someone to conform to a certain projection or a non-existent ideal.
4. Fight to Repair or Fight for Revenge?
Every relationship has some conflict. In fact, conflict if often a sign of passion and commitment as opposed to indifference. In a healthy relationship, conflict is a chance to grow toward one another, and to genuinely create a more effective and loving dyad. In a toxic relationship, conflict is not genuine, nor is it growth oriented. Every conflict becomes an opportunity for payback, revenge, blame, manipulation, control and rejection.
5. Create Privacy or Betray Privacy?
In a healthy relationship, there is a sense of sacredness. There is a “space” that is off limits to anyone else but you two. It is the unspoken nuances of your relationship’s inner life. This includes going that extra mile to protect your partner’s vulnerabilities. In a toxic relationship, nothing feels sacred. Private intimate moments and shared experiences are unprotected and visible to anyone. Weaknesses and vulnerabilities are mockingly exposed to the outside world.
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Make Valentine’s Day an opportunity to strengthen your healthy relationship, or become more aware of a toxic one. If you aren’t clear, ask a more objective party or even a therapist. Although love can’t truly be defined, keep in mind that relationships are tangible expressions of the quality of love you are experiencing.
What are your thoughts about other ways to differentiate between healthy and toxic relationships? What are your thoughts about love and relationships in general? Look forward to YOUR comments…Let’s start an important conversation!!!
Let’s Thrive,
Dr. Jen
by Jennifer Wolkin | Dec 12, 2014 | Wellness
Wellness Lovers,
Most of us have been trained to think that yes and no are completely opposite constructs. The former usually has positive connotation, and the latter, negative. When we are told NO, by a partner, family member, boss, or even our higher power, most of us feel rejected in some way.
Trust me; I know first-hand how the resonance of No can viscerally and pervasively sting. It often feels like a blow right to our gut, our literal viscera, which happens to house our second, but equally as potent brain. A blow to our core, both our metaphorical center we are told to find in yoga class, and our basic belief system. Receiving a No response has an uncanny way of instigating our inevitable human neocortex nagging: the “I’m not good, worthy, deserving, lovable enough anyway” thought loop. Basically, what I’m saying is this: hearing No hurts. Like hell. Sometimes like more than whatever we think hell hurts like.
The reality, though, is that this is only a perceived rejection.
There is infinite possibility in the word NO. No lets us Know. No is a direct message announcing to us that whatever it is we had been hoping for was actually not right for us! Whether it was a relationship we thought we couldn’t live without, or a promotion we thought would make our work-life more satisfying, if the answer is No, we can be unequivocally certain that those things would not lead us to the fulfillment of our deepest desires, and would therefore not be in our best interest.
Sometimes we go from yes to yes because those yes’s are crucial to our journey. Without certain yes’s, we would not have, for example, dated the ex who made us realize we won’t accept being treated without respect. When the answer is No, not only do we learn to seek the right opportunities, where yes’s abound, but we clearly also don’t need that person, thing, promotion, to learn a new lesson or the same one over again.
The bottom line is that the perceived rejection of a NO is one of the worst feelings in life. In fact, some kinds of rejections hurt so much that they activate the same brain systems as physical injury does. There is no way to get around the pain.
But, one way to feel more peace of mind is to take a step back after that initial sting, and consciously remind ourselves that hearing No has Nada to do with our intrinsic worth. In fact, No is really a YES!…to moving onward and upward.
I’d love to hear your thoughts, insights, experiences, and guidance in the comments below.
Let’s Thrive,
Dr. Jen @BrainCurves
by Jennifer Wolkin | Sep 18, 2014 | Wellness
Hillel says, “If I am not for myself, who will be for me? But if I am only for myself, who am I?” Pirkei Avot 1:14
This adage has always resonated with me. What I appreciate most about it is the suggestion that our healthy existence on this earth is about BALANCE. As both a human being and as a psychologist, I know just how much our mental milieu is impacted upon by our ability to find balance in our lives. Many of us know this, especially in this age when terms like mind-body and work-life balance are thrown around. But…do we really KNOW this? I’m not so sure…
Two words, which I use at least five times a week during sessions with individual clients, are Self-Care. I can’t begin to tell you how confusing these two words are to my clients when they are first heard. Some of the confusion elicits these kinds of questions:
You can actually care for your Self?
Isn’t it selfish to engage in Self-Care?
How can I care for my SELF when I need to take care of others?
So begins the journey of identifying and exploring what self-care means, and why it is not only important, but crucial!
Imagine this: The Boston Pops or the NY Philharmonic gets on stage and the “first string” violinist forgot to tune his fiddle. Um…cacophony! Not only is that fiddle out of tune now, but so is the entire ensemble.
Humans need tuning too. We need to be care for ourselves so that we can step up and take a stand for ourselves, to be present to manifest our desires to live a full, BIG, and meaningful life…one which we deserve! Yes, deserve! It is our birthright to have the life we want, and we are the only ones who can make that actually happen.
Here’s the neat thing though. When we tune ourselves, when we set boundaries, or do yoga 2x week, or take a bubble bath, or write in our journals, or just plop on the couch after a stressful day, we are not only helping ourselves…we help the whole ensemble. Yes, when you are your best you for yourself, you are also the best wife, husband, daughter, lover, friend, therapist, fiddle player, etc ;).
So, remember this: when we show up for ourselves, balance is almost inevitable. Vice versa needs to be true too…when we show up for others, we also make a point of showing up for ourselves.
The ultimate bottom line though about balance and everything else is that it is a journey…keep at it just one step at a time.
Would love to hear your thoughts: Do you engage in healthy self-care? If so, how? If not, in what ways can you step up for yourself today?
Let’s Thrive,
Dr. Jen @BrainCurves
