may theme: the mind-body connection
It all begins with an idea.
I wanted to write a blog post on the mind-body connection. In our weekly Olive & Winnie member newsletter, we have been exploring this as our monthly theme
I have loved this theme and its focus on increasing our knowledge and learning more about ourselves and how we function. My passion and interest in the mind-body connection was what led me to Pilates in the first place, particularly coming from the Psychology field. I started Olive & Winnie Wellness as I wanted to create a space that prioritised the mind and body in equal parts.
Something that I find incredibly interesting about this topic, is the fact that it is such a bidirectional link. In this blog post, I am going to be exploring how the mind and body are linked in both directions.
My Experience
To start this theme, I thought I would share a little about my personal experience with this topic. If you’re anything like I was, I used to be quite sceptical about this notion of our mind and body being linked, I didn't really understand how it could be so linked and thought it was something people just said. Over the years, I have got to know myself better and seen first hand how linked they are. I have also seen so much research popping up about the links and the science really does back this up, which I will be sharing throughout this blog post.
Since I was super young, I have suffered with eczema and digestion issues. I have been to doctors about both things so many times, with no real answers as to what triggers my eczema outbreaks or bloating. I started to notice that when I was stressed during exams, everything would worsen so I knew that stress (my mental state) was triggering my eczema and bloating (physical state).
In the past year, instead of trying to treat the physical symptoms, I have used the physical symptoms as a reminder that I need to address my mind and this has led to a massive improvement in my physical health. When I take time to slow down, calm my nervous system and be more present, I don’t get the same symptoms and my skin and digestion is better than ever.
Our Gut Health and How it May Impact Our Mental Health
There is emerging research that demonstrates how our physical health can impact our mental health. In particular, we are going to explore this through the focus of gut health.
In general Western healthcare systems are divided into physical and mental health, with little focus on the bidirectional link. Systemically, they are seen as two separate things.
In the UK, in field such as Psychology, this bidirectional link is starting to be acknowledged a little more with recognition that there may be a link between poor gut health and mood disorders. It is important to say, that whenever there is a bidirectional link, it can be difficult to establish causation so there is definitely mixed research on this topic.
I am definitely no expert, just someone who is really interested in this topic, so I will put some content recommendations below if you are interested in learning more.
Below I have put a podcast episode with a nutritionist about the importance of gut health so give that a listen if you’re interested! In this episode this nutritionist discusses how she has never had a patient come to see her who hasn’t been stressed and her recommendation for those suffering with gut health is to calm the nervous system using practices such as Yoga, in particular Yin Yoga.
Here is a brief paragraph from the scientific paper I have also put in our content recommendations:
‘The gut microbiome has a key role in influencing the development and function of the nervous system through its interaction with the gut-brain axis, and it has been suggested that a “microbiome-gut-brain axis” seems to be a more appropriate model, as it is responsible for a complex network of communication among the gut, microbial community from the intestine, and brain by modulating at the same time the gastrointestinal system, central nervous system and immune system. The biochemistry behind the interconnection between the enteric nervous system and the central nervous system, represented by the gut and the brain embraces many possible physiological pathways. For instance, the neuronal circuits that transport signaling molecules, immune system, activation and its response to a possible pathogenic threat, production and release of targeted gut hormones by the enteric system, amino acid metabolism, and short-chain fatty acid biosynthesis. These mechanisms are interconnected and major factors responsible for the homeostasis of mental health.’
Shoubridge, A. P., Choo, J. M., Martin, A. M., Keating, D. J., Wong, M. L., Licinio, J., & Rogers, G. B. (2022). The gut microbiome and mental health: advances in research and emerging priorities. Molecular psychiatry, 27(4), 1908-1919.
The Benefits of Physical Exercise for the mind
I think by now, most of us will know that physical exercise has a positive impact on our mental health. This is something which is relatively well reported and researched.
When we exercise, particularly when our heart rate has been increased, our brain releases endorphins. Endorphins increase feelings of happiness and in general are associated with a positive feeling.
Neuroscientist, Wendy Suzuki has said that just five minutes of physical exercise consistently in the morning boosts many positive neurochemicals in our brain. Wendy refers to it as ‘a bubble bath of neurochemicals for your brain' including, dopamine, serotonin and noradrenaline.’ Another chemical released is a chemical which goes to the hippocampus, the memory centre of our brain, meaning that exercise can help with our memory and imagination.
Here is a good paper if you’re interested in reading more:
https://static1.squarespace.com/static/5651cdc8e4b03de1aca6c145/t/5a944ee9f9619a83af8d6385/1519668971239/Basso_Suzuki_2017.pdf
“I discovered that exercise, nutrition, and meditation not only create measurable ways to lose weight and improve productivity, memory, and focus, but these mind-body interventions actually change the brain, and more specifically, change our relationship with anxiety.”
― Wendy Suzuki, Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion
content recommendations
PODCASTS
Healing, Embodiment & Manifesting a Magnetic Life
This is a really interesting listen where the guest talks a lot about how meditation has changed her life. She meditates daily so is very well practiced and knowledgeable.
https://open.spotify.com/episode/3w833j0wQN5ReScVrzXl0c?si=74b926bb741640bc
The Importance of Gut Health
This podcast episode is a conversation with a nutritionist about the links between our gut health and our mind.
https://open.spotify.com/episode/0ToXQsoP9URSRwNyKrtrmj?si=3057073be97b436e
Rewiring your Mind: Mental Fitness & Visualisation
This episode is a conversation with Maya Raichoora, a visualisation expert. Maya shares her experience of healing her physical autoimmune condition with mind-based practices.
https://open.spotify.com/episode/4J9ovQ3MjFhXesEmhfQWVJ?si=19d4e492f8024ed5
RESEARCH PAPERS
Guts Imbalance Imbalances the Brain: A Review of Gut Microbiota Association With Neurological and Psychiatric Disorders
https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2022.813204/full?twclid=26kh6eq0vgkg9sqi1f2gy4mn9h
The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review
https://static1.squarespace.com/static/5651cdc8e4b03de1aca6c145/t/5a944ee9f9619a83af8d6385/1519668971239/Basso_Suzuki_2017.pdf
BOOKS
The Body Keeps the Score
This book is a classic that I am sure lots of you have heard of or already read. Most of you won’t know but I used to work with Megan, our Vinyasa Yoga teacher and clinical psychologist, when I worked in the NHS as an assistant psychologist and she was my supervisor. Megan actually gifted this book to me when I left to start my Pilates career so this recommendation feels like a real full circle moment.
Thank you for reading
Thank you so much for taking the time to read this, I hope you enjoyed it! I would love to hear about any of your experiences if you have anything to share.