There is a lot of study, theory and conclusions about Mind and body relation. It has been proven and taught by many scientists in the past that one has effect on the other. There has been increase in focus on yoga and meditation in the same context. Recent studies have indicated our diet modulates the health of both our body and mind by modulating the microbiota of our gut. This post is an attempt to connect our physical and emotional well being to our gut, hence to what we eat and what we host in us. Most of us experience some or the other kind of imbalances, deficiencies and diseases of body and mind. Supplements and medicines can be a short term resort to keep us alive in distress and give us another chance to unclutter whatever we are going through but one cannot make them lifestyle. Our body is as enigmatic and ever-changing as the world we see around us. Relying on supplements or medicine in a bottle is, as good as relying on a stimulus package aftermath of a disaster. The stimulus may help us stand-up to work our way for stability, but it would be unfortunate to do nothing and wait for the next one. For anyone who tries to heal holistically, it is important to understand the different physiological and psychological markers of our body as we walk the path of healing. In this and the subsequent posts, I will share my experiences and understanding of these markers. Many diseases like thyroid dysfunction, diabetes, hypertension, MS, IBS, kidney disorders, cancers, autoimmune, allergies etc can all be avoided or managed holistically when already in the disease state. Out of the many markers our Mind – Body is one such marker.
We commonly observe different people react very differently to the same situation or scenario. Not just different people, we ourselves react very differently to the same stimulus or stressor in different situations. I was pointed out that there is a valuable information about our physical health, deficiencies our body is experiencing in the way our mind works and the way it reacts to situations. As we try to work on our physical and mental ailments, a conscious observation to one’s own reactions has value in providing an understanding, on how well the recovery is happening.
Our body in order to maintain homeostasis (balance) of life hosts many complex feedback loops. A simple negative feedback loop by the definition of book is, “A system used to control the level of a variable in which there is an identifiable receptor (sensor), control center (integrator or comparator), effectors and methods of communication. In most cases there is a sensor measuring a crucial parameter, a control center deciding the plan of action based on the measurement and effectors responding to the control center to adjust the parameter in a tight range. Some common examples of feedback loops in the body are:
- Maintaining body temperature
- Maintaining blood Pressure
- Regulation of blood calcium levels
- Maintaining blood glucose levels
- Control of cell number
There are many more.
Measure of Stability of a feedback loop
In a negative feedback loop, the changes in the variable being measured is constantly tried to maintain at a optimal range by the control system by adjusting the gain of the subsystems in the loop. A simple example is the thermostat in our house trying to maintain an optimal indoor temperature. Now lets go in to details as to how this loop settles after a change in the input. Any system with a feedback loop is designed to be stable for a range of variation in the variable it is measuring. By the meaning of stability, whenever the variable goes out of range the system corrects to bring back the variable to within range very smoothly. But a slightly faulty system may still try to and is able to regulate the variable within range eventually but at the time of the change it oscillates for some time. This is called conditional stability. So whenever a change in the variable or load happens a conditional stable system oscillates for a very short while but eventually settles. The third one is an unstable system, which continues to oscillate at any change in the variable and finds it hard to settle down without any help.
Disease is instability of body systems
Usually an instability has good chance to show up as disease in our bloodwork. But a lot of us may be conditionally stable where our bodies do not show a disease in bloodwork, but may not be settling smoothly to variations in the variable. This stage of conditional stability also shows up in our reactions to stressors. Each of us respond differently to physical and mental burdens. In a stable body everything settles smoothly so it is difficult to say, that someone is under stress, they are always elegant and happy at their duties. But in a conditionally stable body, it is hard to keep the elegance, as we deal with everything our lifestyle pours. All around us, we see adults and kids who are over-excited, aggressive, stubborn, not focused, sensitive, reactive and many more miscomprehensions to name. Most of these are not in disease phase to name them as mental-illness. But definitely do-not show an elegant life. I have seen people who work hard to keep cool, and maintain decorum in professional life, but lose the elegance where they are free to express in a home like setting. For a long time I have seen these mannerisms as only part of character or personality. Only recently, I have been taught that, one’s personality can be elegant even in stressful situations when one is well nourished. Eating a balanced diet is only one part of the effort and making sure we eat right and also absorb right, is the goal of this journey.
As we start to eat right, absorb right and achieve a healthy BMI, we will also see that we are able to comprehend life better, think rationally, experience better cognition, clearly able to choice between what thoughts to hold and what to leave or discard. Having said this, this is not a easy or straightforward approach. It needs commitment to eat, in such a way as to absorb it right. It needs patience as the healing happens with time and perseverance, for us to stay determined to follow a regimen, dedication to carefully observe all the signs our body and mind communicate, through the journey of healing.
Mind – Gut:
Our Gut is the portion of the GI tract where most of the absorption of nutrients happen. There has been a lot of published research describing the Brain – Gut link. The enteric nervous system is often referred to as our body’s second brain. There are hundreds of million of neurons connecting the brain to the enteric nervous system[1]. This part of the nervous system is tasked with controlling and monitoring the gastrointestinal system, entire digestive tract from the esophagus to the anus. The enteric nervous system is so extensive that it can operate as an independent entity without input from our central nervous system, although they are in regular communication.
The gut also houses trillions of microbes. Like any ecosystem inhabited by competing species, the environment within the gut dictates which inhabitants thrive. Just as the ecosystem we see around us with wide variety of species co-existing and depending on the environment (temperature, humidity, other natural resources), with diverse populations spread around hills, valleys, plains, plateaus, the ecosystem in the gut is also very diverse and changing depending on the environment in the gut. The environment in the gut greatly depends on our genetics, the surroundings we live(physical location on earth, climate such as seasons, bio-diversity we see around us), the diet we eat. The nervous system has ability to affect gut transit time and mucus secretion, and hence can control the gut environment which in turn dictates which microbes inhabit the gut at what location. The sanctity of our gut influences how we perceive the world around us, how good we can absorb from what we eat while our lifestyle and what we eat determines the sanctity of our gut. So we start to disturb one aspect of it, we disturb the homeostasis. Recent evidence indicates that not only is our brain “aware” of our gut microbes, but these bacteria can influence our perception of the world and alter our behavior. As the gut diversity changes, so do our moods, decisions and experiences. Our body (genetics, our metabolic path ways), food we eat, our environment provides the requirements of the micro-world inside us. The micro-world lives on what we provide and provides us back with the essential nutrients needed for maintaining our physical and mental health balance. So there is a tight mutual connection and coexistence. So we can say we are what we are hosting inside us. As we start to unclutter our life, the one thing we can consciously do to promote a healthy gut environment is to start to understand how to eat right.
Picture courtesy: https://www.news-medical.net/life-sciences/Genetic-Factors-that-Influence-Bacterial-Diversity-in-the-Human-Gut.aspx
Picture courtesy : https://www.science.org.au/curious/people-medicine/gut-bacteria
What does Research say?
In this context of Mind – Gut relation, I have thoroughly enjoyed reading the research publication, “The Second Brain: Is the Gut Microbiota a Link Between Obesity and Central Nervous System Disorders?” by US National Library of Medicine, National Institutes of Health[2]. The list of some of the interesting points made by the publication are:
Microbial colonization begins at birth, People you live along has an effect on your microbiome
Microbes residing in the gastrointestinal (GI) tract outnumber us by 10-fold, and the microbial genome is hypothesized to be 100 times larger than our own. The microbial colonization begins at birth, the maternal microbiota (from the mother) can be directly transferred to the newborn. Recent studies also suggest that the delivery method determines early colonization. C-section promoted a significantly different microbiome in offspring when compared to those born to mothers and colonized by natural vaginal microflora. Breast-fed versus bottle-fed nutrition affected the overall microbial composition of the infant’s gut. Family and shared environment appears to favor a common microbial profile for all the members living together. The gut microbiome changes with age, disease, environment, genetics and many external factors. The microbial distribution varied based on anatomical location in small and large intestines. Also their vertical distribution from lumen to the epithelium is very different. Diet is a major modulator of the microbiota. Vegans, Vegetarians, omnivore have all presented major variations in the microbiota.
Rise of Autoimmune diseases coincide with decline of infectious diseases
In the westernized world we live, there has been a great emphasis to fight and overcome infectious diseases and to a large extent medical sciences proclaim a success in this area. Many say we are able to handle infectious diseases better than what we did in the past many centuries. Every time an epidemic or a pandemic ends after a huge population loss, the post effects linger, it is never completely studied as how a pandemic changed surviving population’s long term health, habits and quality of life. A recent study has pointed out how a decline in the deaths due to infectious diseases may have a connection to an increase in autoimmune diseases and central nervous system disorders throughout the world. The connection is established by studying the differences in the gut microbiome diversity of tribes who did not have the same standard hygiene practices and vaccination requirements as the industrial world. Also recent studies have shown connection between the natural biodiversity we see around us (richness in diverse vegetation, soil, waterbodies, weather etc) has a influence on the microbiome diversity of our guts. In the study, two different tribes from Papua New Guinea (PNG) were compared among them, and also with samples isolated from the US. The analysis described a microbiome with a higher biodiversity and also higher overall population in the two tribes from Papua New Guinea when compared with the samples isolated from matched individuals in the USA. Also the test results showed a more homogenous and less individualized distribution of microbiota between the PNG tribes when compared to the US samples. It is interesting that PNG has been considered socio-economically weak with high infant and maternal mortality rates, general low life expectancy, with high prevalence of infection disease deaths but has lowest rates of autoimmune diseases. It has been pointed out that the increased use of antibiotics, enhanced hygienic standard procedures and the tendency of industrialized world to prevent infections during early stages of life will promote a shift in the disease patterns, with a reduction in the infectious diseases rates and a concomitant enhanced incidence in autoimmune disorders. In another analysis, the microbiome of the skin, oral and the GI tract of the Ameridians, a small community that lives in the Yanonami territories of the Amazon was compared to the microbiome of US residents. Ameridians remain semi-isolated and follow their traditional life-style, as hunter-gatherers and no use of antibiotics. They have by far the highest gut diversity and harbor a wide variety of microbiome.
Diet is a major modulator of the microbiota
Vegans, Vegetarians, omnivore have all presented major variations in the microbiota. A diet that potentiates a significant change in the microbiota and metabolites (biproducts of the metabolic pathways of the microbiome) can significantly modulate the immunological, endocrine, and neurological interrelated branches of the host’s gut-brain axis. A variety of plant diets, vegetables and fruits have been linked to trigger anti-inflammatory path ways. Diet of vegetarians, vegan, strictly composed of vegetables or derived products and excluding meat and any animal products, or omnivores modulate the composition of the gut microbiome. Research has linked dietary components like red meat, saturated and poly-unsaturated fatty acids(PUFA), omega-6 long chain PUFA from animal origin, trans-unsaturated fatty acids derived from vegetable fats, fructose, milk-derived fats and many others to name as primary causes for triggering inflammatory signal pathways and resulting in central nervous system diseases like Multiple sclerosis (MS), autoimmune disorders etc. Recent studies have also connected the triggering of inflammatory responses, to causing changes in the diversity of gut-microbiome.
Fiber catabolism by microbiome improves immune regulation
The digestion and absorption of food we ingest involves converting complex macromolecules in to forms we can utilize. Gut ecosystem plays a vital role in this process. Along with macromolecules there are many micro-nutrients which can only be converted by the gut-bacteria in to suitable form for our body to make use of and trigger anti-inflammatory pathways. Along with macro and micro-nutrients, fiber is an integral part of the foods we take in. Just like the host cells have their own metabolism to carry life, the microbiome have their own metabolism too. Fiber catabolism is a process in which complex fiber macromolecules are broken down in to simpler molecules, catabolism is breaking part of metabolism. Microbiome in the gut cause fiber catabolism producing enzymes and other metabolites(biproducts of metabolism) like short chain fatty acids (SCFA) which have been linked to improved immune regulation. The metabolites produced as a result of host’s diet and metabolism of gut microbiome, greatly influences immune responses and neuro-inflammation. This is an area which is being extensively investigated. The changes that an inflammatory diet induces in the abundances and diversity of the gut microbial populations could affect the function of the immune, endocrine and neuronal systems, and cause disease. Patients with Irritable Bowel Syndrome (IBS), inflammatory bowel disease (IBD), Crohn’s disease and ulcerative colitis have all shown remarkable differences in Gut-population.
The blood–brain barrier (BBB) is a highly selective semipermeable border of endothelial cells that prevents solutes in the circulating blood from non-selectively crossing into the extracellular fluid of the central nervous system where neurons reside [3]. It protects the brain from pathogens and restricts the movement of solutes in the blood entering in to the brain. Its integrity is critical for the normal and healthy development of the brain because of its control of the passage of nutrients and other molecules that influence neuronal growth. Short chain fatty acids are metabolites produced by certain gut microbiome as a result of fiber catabolism. The production of SCFA is linked in improved blood brain barrier in animal studies. This barrier starts to form even before birth and this emphasizes the role of gut microbiome in the integrity of this barrier. Research has linked the integrity of BBB to number of diseases like Anxiety, depression, Alzheimer’s, MS and others. Gut microbes and metabolites are essential in regulating intestinal integrity and function, immune homeostasis in the gut and the periphery, and also controlling BBB(Blood Brain barrier) development and integrity.
Our body has complex systems which are all interdependent and gut microbiota has influence on the interworking of our systems. Gut microbiome directly affect hormone synthesis like serotonin. Serotonin is a neurotransmitter that exerts essential brain functions and has essential roles regulating GI function. It regulates GI motility ( amount of time food spends in each portion of the GI tract during digestion). It is produced in cells of the gut in response to spore forming bacteria. This suggests a direct role of the gut microbiota regulating the effects of the endocrine system in the autonomous nervous system.
Philosophy and Eastbound sciences:
I call this section as philosophy as not everything I discuss here has proof in the form of a widely accepted scientific publication. It has to be bestowed by somebody’s gut feeling who is clean and balanced physically and mentally. Taking to one such person has opened my perception and I could connect the different thoughts which lingered in my head like broken puzzle pieces.
If we start to believe and collect more evidence to the complex micro-ecosystem which is existent inside us we can find a similar parallel between our world(humans, plants, animals and other beings) and the macro world around us. The macro world is the ecosystem (nature) we are part of, with the Mountains, valleys, plains, plateaus, oceans, rivers, stars, planets etc which provide us and their health depends on the biproducts we generate. The macro world is tightly connected to us in the same way we are connected to the micro world within us. Each of us are not completely independent due to our connection with the macro world. Our wrong lifestyles causes changes to the populations of the micro-world, causing an inflammation which effects our physical health and decision making and eventually shows up as an inflammation in the macro world. This is how we can connect and see how we are talking about gut inflammation and climate change problems at the same time.
Many ancient civilizations like Indian civilization which flourished for thousands of years have studied and understood the connection between the macro and micro world. Just like research today have been able to isolate and name different neuro-transmitters, enzymes, hormones etc which all play role in metabolic pathways and homeostasis of life, ancient sciences have studied different individual elements which were part of the feedback loops and pathways between us and the macro-world (nature). Many of these crucial elements have been named and given the status of divine with respect, included their existence in holy scriptures and rituals which were all thoughtfully designed so that common people easily followed without much of detailed scientific knowledge. The rules of life for populations living in hills are not same as for those living on plains because of the diversity in their guts. Dietary habits are greatly dependent on one’s duties as they knew their gut diversity influenced their decision making. From this deep understanding people were divided based on their duties and special set of dietary and lifestyle recommendations were prescribed for everyone to excel in their respective areas. It is only after many invasions from foreign lands that this knowledge slowly faded away and the fight for equality stood strong to deteriorate the health of the populations. As the sciences which were tailored for each sect of the society, started to dilute with time to accommodate equality, the leftovers we see today in the name of traditions are only broken pieces of what was once intricately involved lifestyle recommendations. There is a saying in Sanskrit which said, “Protect the Dharma (Universal truth) and Dharma will protect you”. We have come far from the universal truth and in what ever way we choose, an effort has to be made to travel towards the truth.
In the current digital world with less emphasis on physical work and being exposed to constant stressful professional and personal environment, vegetarianism may be an anti-inflammatory diet. But being vegetarian is state of art. One has to understand the balancing of macro, micro nutrients. The combinations of foods which can be absorbed with minimum conflict. The intent and process of cooking. The quality of food ingredients (stresses to which the ingredients have been exposed), designing the perfect recipes to fulfill our nutrient satiation. Keeping the balance between our needs and our microbiome’s needs. Depending on food choices based on how our gut and mind feel after consumption rather than instant cravings and tongue. Many age old vegetarian recipes were designed with a lot of life science experience behind them. Being a vegetarian is not just using plant based ingredients. But understanding the science of food and cooking in conjunction with the environment(location, seasons, climate etc) around us and their effect on every aspect of our lives. It is a lifestyle. How much ever research tries, I cannot believe that we can find the secret to our health and an elegant life, in the bottle of supplements found in the aisles of pharmacy and supermarket. Eating and cooking consciously does not mean we have to miss our favorite flavors and tastes but understand that it is a life science and act scientifically. We may be surprised to enjoy many more flavors and foods we have never experienced.
The interesting fact is now, current science has proven the existence of the world of microbiome in us and that we are constantly sharing it with everything around us. Also we are connected closely through the environment(macro world) around us. So a single entity who works towards the truth is great but not sufficient. A collective effort of leading a better life has much more to offer. How much ever we want to be, we cannot be completely independent. Independence and equality are only pseudo-truths. Rather a better way of life would be to develop a better understanding of, what we are depending on and what is depending on us. Science has also proven that our genetics are constantly evolving. Our genetics, our habits and environment all alter our genes (phenotype) which become the genetics for our future generation (genotype). So we are the designers of our future generation. With this understanding my journey has began and I will narrate it to you, as it goes.
Reference:
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4798912/
Acknowledgments: Thanks to my mentor for guiding me on a healing path, help me unclutter and open my perception of life. Thanks to many amazing people including my brother Mr. N. Subba Rao for being dedicated to this journey and keeping the motivation of everyone who has an inclination for betterment.