The Digestive Domino Track, Part 2: The Master Conductor of Digestion

Did you know that the very first domino in the Digestive Domino Track is actually THE BRAIN? 

If you did, you’ve won a gold medal because most people have no idea that the brain is part of our digestive system. (Not sure what the Digestive Domino Track is? Check out the first post in this series for some background info.) 

That’s a real shame, too, because being the first domino in this important chain of events, it’s the most important one to focus on! This domino has to be set up just right so that all the things downstream have the best chance of working correctly. Of course, we don’t view each part of the digestive system in a vacuum – we can’t only focus on the brain – the other parts need to be understood and supported in their own way too… but the brain is where we have to start!

First things first… Its role in the digestive process

Your brain and gut are in constant communication via the nerves that connect them, often referred to as the “gut-brain axis”. This bidirectional communication system allows the brain to send signals to the digestive organs, influencing everything from stomach acid production to intestinal motility (AKA food making its way through your system). 

Your senses – taste, smell, the sight of a yummy meal, even an excited conversation about said meal – all send a message to the brain to gear up! Your brain sends signals to your digestive organs telling them to start doing their individual jobs – the salivary glands in the mouth begin producing saliva, the stomach increases acid secretion, and so on. Essentially, every step of the digestive process is set in motion by your brain.

But its influence doesn’t stop there  – your brain also regulates the pace of digestion, ensuring that food moves through your system at just the right speed. It’s like a traffic controller, keeping things flowing smoothly along the digestive highway.

Next up… What happens when it’s “off” (i.e. your symptoms!)

Now, let’s talk about what happens when the brain-gut communication goes awry. Stress, that notorious troublemaker, can throw a major wrench into the works. When you’re stressed out, your brain shifts its focus away from digestion and toward the fight-or-flight response. 

When this first domino in the track is “off”, it doesn’t properly trigger all of the downstream digestive organs and processes. I know you can envision this domino track failure: only some of the dominoes sort of fall, and it’s not the graceful toppling we long to see. This kink in the chain reaction can lead to a whole host of digestive issues: from acid reflux to bloating and gas to stomach cramps and diarrhea to IBS and IBD. 

And here’s the big idea and what a lot of the discussions about “gut health” don’t really explain…

This downstream effect doesn’t stop with digestive issues. That’s only the FIRST consequence in many cases. Digestive issues beget nutritional deficiencies, food sensitivities, and microbial overgrowths (AKA dysbiosis)… all of which can contribute to systemic inflammation, impaired function in the rest of the body, and ultimately to seemingly unrelated issues like skin conditions, low energy, autoimmune disease, anxiety, and joint pain. 

Ultimately, when that first domino in the track, the brain, is compromised, it can have varied and far-reaching effects on the WHOLE BODY. 

BUT WHY DOES THIS HAPPEN?

Stress, anxiety, and other emotional factors can disrupt the brain-gut communication. Some other factors that we might be more in control of can also contribute, such as eating on the go, while distracted by the TV, while working, or while angry or upset. All of these things shift our involuntary nervous system (AKA the autonomic nervous system) from the parasympathetic “rest and digest” system to the sympathetic “fight or flight” system, which I like to refer to simply as being “activated”. When we’re activated, you can bet that the body’s attention and resources ARE NOT being directed toward digestion. 

Finally… What we can do to get it back “on track”

First, let’s consider an example – 

Sally has a very busy job and rarely has time to stop to eat a meal during her work days. She rushes from one task to the next, often eating a bar, or, worse, not eating at all. When she gets off work, she’s pooped but she has to switch into “mom taxi mode” to get her kiddos to and from their various activities. She hasn’t had time to prepare meals in advance, so she eats a quick packaged dinner, and then she stays up late to have some “me time” and decompress at the end of her day. She’s very concerned about gaining 20 pounds or so out of the blue over the last couple of years, so she rarely misses an early morning workout before work. Unfortunately, she’s super tired from staying up late the night before, so she hits snooze until the last minute and doesn’t get up early enough to eat before the gym. Afterward, she showers, guzzles down a protein shake, and starts her work day. 

Where in this daily sequence of events do you think Sally was able to engage her “rest and digest” parasympathetic nervous system? Did that first domino ever get triggered?

Do you think Sally has digestive issues? You bet she does. And, as a result, possibly some food sensitivities and dysbiosis contributing to her unexplained weight gain!

Fortunately, there are steps you can take to support optimal brain-gut communication and promote better digestive (and overall) health. But, funny enough, these tend to be the recommendations that my clients forget or don’t devote as much attention to! 

Perhaps that’s because these nervous system supportive recommendations aren’t as exciting – they’re not the latest and greatest diet, they’re not the newest supplement, they’re not a cleanse or detox. No, my friends, these things are true lifestyle changes. And they can be the hardest but the most powerful things to implement. 

Typically these strategies involve stress management and reevaluating your schedule and time commitments. Specific techniques include: 

• Deep breathing before meals
• Meditation
• Yoga
• Turning off your phone
• Getting off of social media
• Scheduling a true lunch break in your day (ask me about this one! ha!)
• Turning off the TV during dinner
• Meal prepping so that you’re not rushed during meal times
• Keeping dinner conversation focused on daily wins and gratitude (save the hard conversations for away from meals!)

And, of course, don’t forget a balanced diet rich in fiber, protein, fruits, and veggies, which provide nutrients your brain needs to function at its best! 

So there you have it! The very first domino in the Digestive Domino Track and important strategies for how to get it “positioned” just right. Remember, you can’t skip over this one! 

In the next installment of our series, we’ll explore the role of the mouth in this critical process and how factors like chewing and dental health can influence overall digestion. Stay tuned!