Rediscovering Balance: The Vital Role of the Gut-Brain Axis in PTSD Natural Recovery
Every adult is dealing with some form of Post-Traumatic Stress Disorder (PTSD).
Heightened, traumatic stress leaves an imprint in the body that is easily triggered in similar situations. And though PTSD is typically associated with abrupt, severe, short-term traumas (experienced by veterans or medical personnel) it can also manifest from the accumulation of smaller stressors overtime, the allostatic load. What makes something PTSD, and not allostatic load, is that PTSD is the persistent re-experiencing, avoidance, detachment, numbing and physical sickness people experience emotionally after the traumatic event or cumulative events.
People tend to assume they don’t experience PTSD because their symptoms don’t appear to be “severe.” But, avoidance of relationships, fear of starting a new job, social anxiety, and guilt / shame are all signs of PTSD from both sudden and smaller assaults on the psyche. Along with triggering a heightened stress response, trauma also disturbs the gut-brain axis negatively, perpetuating PTSD within the body.
The gut-brain axis is a complex bidirectional communication system that connects the gastrointestinal (GI) tract and the brain. It involves a network of nerves, hormones, and biochemical signalling that allows the gut and the brain to influence each other's function. The GI tract operates largely independently from the brain, so is often considered the “second brain” of the body, controlling levels of serotonin and dopamine (the feel good hormone) in the body. Therefore, this axis plays a crucial role in various aspects of mental health such as depression and anxiety, as well as the development of PTSD.
The Gut-Brain Axis and PTSD
Humans are superorganisms. This means, that our existence depends on a complex relationship between our bodies and trillions of microorganisms that inhabit our gastrointestinal tract, primarily bacteria. Our health and longevity depend on the fact that populations of bacteria, collectively known as the gut microbiota are in balance and able to function at their optimal level. For instance, bacteria like lactobacillus break-down complex carbohydrates into short-chain fatty acids (SCFAs) which provide the energy source for the cells in our colonic wall. They also offer numerous health benefits, such as being anti-inflammatory, anti-obesity, anti-diabetes, anticancer - as well as providing benefits for the heart, liver and brain. Commensal (helpful) forms of E-coli produce vitamin K, contributing to blood clotting and bone health.
Additionally, the gut produces 95% of the serotonin required for the body, not the brain. Antidepressants that stop serotonin reuptake target the brain, not the gut. Additionally, the production of other neurotransmitters in the gut such as GABA (produced by intestinal bacteria), glutamate signalling, and dopamine (the gut producing 50% of the body’s requirement) are also compromised through the altered behaviour of the gut microbiota. GABA helps regulate stress and anxiety, glutamate is involved in learning and memory, and dopamine is widely known as the “pleasure” hormone.
Trauma and stress seem to have a specialised mechanism for disrupting this delicate balance within the gut, working on multiple fronts to reduce the function of the gastrointestinal tract and push the microbiota out of balance.
For instance, stress hormones such as cortisol and adrenaline reduce gut motility (movement), stagnating waste and encouraging some strains of microbiota to over-proliferate, disrupting the function. Stress also causes low-grade inflammation, which produces factors that influence the balance of neurotransmitters in the body, contributing to mood disturbance. Trauma creates persistent physical health conditions as well, like Irritable Bowel Syndrome (IBS) which can create increased GI symptoms, fuelling the disharmony within the gut.
Moreover, an imbalanced gut microbiome can contribute to mood disorders, including anxiety and depression, which often coexist with PTSD. Addressing gut health can potentially alleviate some of the psychological symptoms associated with PTSD.
Trauma doesn't just affect the mind. It takes a toll on the body as well. Chronic stress is a form of trauma, leading to a range of physical health problems that fuel PTSD.
Serotonin and dopamine are essential neurotransmitters for pain tolerance. This is how PTSD has been known to lead to chronic pain conditions like fibromyalgia and tension headache, not so much via the mechanism of depression or mental health disorders, but the lack of essential neurotransmitters to reduce pain.
Nourishing Diet and Lifestyle Regime for Healing
Overcoming PTSD requires a comprehensive approach that addresses both mental and physical well-being. A holistic diet and lifestyle regime can be instrumental in the recovery process:
Nutrition: A diet rich in organic, colourful fruits and vegetables, rich in antioxidants, and anti-inflammatory nutrients can support overall health and gut balance. Incorporate fruits, vegetables, proteins, healthy fats and probiotic-rich foods. Totally eliminate sugars and ultra-processed foods. Add pre-and-probiotic foods to your diet such as:
Fermented Vegetables: Foods like sauerkraut, kimchi and organic brine pickles are naturally fermented vegetables that provide probiotics. These foods are often high in beneficial strains of Lactobacillus.
Miso: Miso is a Japanese seasoning made from fermented soybeans or other grains. It contains probiotic bacteria, particularly strains of the genus Lactobacillus.
Tempeh: Tempeh is a fermented soybean product that is rich in probiotics and protein.
Kombucha: Kombucha is a fermented tea beverage that contains live cultures of beneficial bacteria and yeast.
Prebiotic Foods: In addition to probiotics, consider incorporating prebiotic foods like garlic, onions, leeks, asparagus, and bananas into your diet. Prebiotics provide nourishment for beneficial gut bacteria.
Movement: Regular movement / exercise can reduce stress, boost mood, and promote physical well-being. Activities like yoga, tai chi, martial arts, and even stretches with deep breaths can be particularly beneficial for individuals with PTSD. Brisk walking, swimming and cycling engages the abdominal muscles, stimulating movement of food and waste through the digestive tract. It also encourages you to intake more water, increasing hydration, which ensures there’s enough fluid within your intestines to prevent constipation. Additionally, the Vagus Nerve, which plays a vital role in digestive function is stimulated during exercise.
Pray, Connect and Meditate: Engage in stress-reduction techniques such as meditation, deep breathing, consistent exercise, progressive muscle relaxation, and prayer to manage the psychological effects of trauma.
Rest and Sleep: Prioritise quality sleep to support both mental and physical healing. Establish a consistent sleep schedule and create a relaxing bedtime routine.
Support: Seek help through talk therapy and support groups that specialise in the specific trauma that is causing you the most mental distress. This can help with providing tools for managing the involuntary reflexes from trauma, such as reliving past experiences or extreme anxiety.
Conclusion
PTSD can be a challenging condition that affects both mental and physical health. Recognising how disharmony within the gut-brain axis contributes to symptoms provides a path forward for recovery and treatment.
This isn’t to say the entire condition can be remedied with balanced nutrition, meditation and exercise. You still have to focus on getting to the root cause/s of the emotional upheaval. Whether it be familial abuse, physical, sexual, racial assault, abortion, combat experiences, accidents and natural disasters, witnessing traumatic events or chronic and cumulative stress from poverty or other survival issues; you still need to seek out therapy and adequate support to address the underlying mental distress and triggers.
Yet, holism is self-care, and changing your diet and lifestyle regime to address your pain and hurt is self-love. And that will allow you to make significant strides toward overcoming PTSD and achieving a healthier, more fulfilling life.
