The surprising connection between gut health and mental health.
As a therapist, I’ve seen firsthand how interconnected our physical and mental health can be. While therapy and counseling focus heavily on the mind, we can’t ignore the growing body of research that highlights the powerful connection between gut health and mental well-being. In fact, our gut is often referred to as our “second brain” because of its significant influence on mood, cognition, and even emotional resilience.
Understanding the Gut-Brain Axis
The gut and brain communicate through a complex network called the gut-brain axis. This bidirectional communication system involves:
Neural pathways: The vagus nerve, which runs from the brain to the abdomen, is a key player in this connection.
Hormones: The gut produces hormones and neurotransmitters, such as serotonin (often called the “happiness hormone”), which affect mood and emotion.
Immune system: Inflammation in the gut can trigger inflammatory responses throughout the body, including in the brain.
A healthy gut supports balanced communication along this axis, while an imbalanced gut can lead to increased anxiety, depression, and other mental health challenges.
The Role of Gut Microbiota
Our gut is home to trillions of bacteria, collectively known as the gut microbiota. These microorganisms play a crucial role in:
Digesting food and extracting nutrients.
Producing neurotransmitters like serotonin, dopamine, and GABA, which regulate mood and stress.
Regulating inflammation and immune function.
When the gut microbiota is out of balance—a condition known as dysbiosis—it can contribute to symptoms of anxiety, depression, brain fog, and low energy.
How Gut Health Impacts Mental Well-Being
Research has shown that:
1. Imbalanced gut bacteria can increase stress and anxiety levels.
2. Inflammation from poor gut health is linked to depressive symptoms.
3. Probiotics and prebiotics can improve mood and reduce anxiety by restoring a healthy gut environment.
Steps to Support Gut Health for Mental Wellness
While therapy addresses thoughts, emotions, and behaviors, supporting your physical health—especially your gut—can enhance your progress. Here are some simple steps you can take:
1. Eat a balanced, nutrient-rich diet: Focus on whole foods, fiber, fruits, vegetables, and fermented foods (like yogurt, kefir, and sauerkraut) that support healthy gut bacteria.
2. Stay hydrated: Proper hydration helps maintain the integrity of the gut lining.
3. Manage stress: High stress can negatively affect gut health. Mindfulness, meditation, and breathing exercises can help reduce stress and improve gut function.
4. Get enough sleep: Poor sleep can disrupt gut microbiota, which in turn impacts mental health.
5. Consider probiotics: Consult with a healthcare professional about taking probiotic supplements that may support mental health.
A Holistic Approach to Mental Health
As a therapist, I take a holistic approach to mental health. While we work on emotional healing and thought patterns in our sessions, I also encourage my clients to explore how lifestyle factors like diet, exercise, sleep, and gut health might affect their mood and energy levels. If you’re curious about how improving your gut health could complement your mental health journey, I’d be happy to guide you. Together, we can create a personalized plan that nurtures your mind and body, helping you live a happier, more vibrant life.
Final Thoughts
Mental health isn’t just about what’s happening in your brain—it’s about what’s happening in your whole body. By understanding the connection between gut health and mental well-being, you can take steps toward feeling better in all aspects of your life. Remember, healing is a journey and every small step counts
Dear Moms: Why Taking Care of Yourself IS Taking Care of Your Family
As a mom, you likely spend much of your time and energy ensuring that everyone around you is happy, healthy, and well taken care of. But when was the last time you truly checked in with yourself? If you feel like you’re running on empty, constantly giving to others without replenishing your own reserves, you’re not alone. Many mothers put themselves last, believing that their family’s needs come first. But what if I told you that neglecting your own well-being can actually harm not only you but also your children’s current and future health?
In this post, we’ll explore why it’s crucial for moms to prioritize their own well-being, how neglecting self-care impacts your health and your kids, and practical steps to start putting your oxygen mask on first.
The Dangers of Not Putting Yourself First
Burnout and Chronic Stress
When you consistently put everyone else’s needs ahead of your own, it can lead to burnout. Chronic stress from constantly being on the go and ignoring your own needs can take a toll on both your physical and mental health.
Physical health impacts: Stress can contribute to high blood pressure, heart disease, weakened immune function, and digestive issues.
Mental health impacts: Over time, chronic stress can increase the risk of anxiety, depression, and emotional exhaustion.
2. Role Modeling for Your Kids
Children learn by watching what their parents do. If they see you constantly sacrificing your well-being, they may internalize the belief that self-care is unimportant or selfish. This can set them up for similar patterns in adulthood, perpetuating a cycle of neglecting personal health.
• Healthy role modeling: When you prioritize self-care, you teach your children that it’s important to take care of their own needs. They learn that it’s okay to rest, recharge, and set boundaries. 3.
3. Emotional Availability
When you’re running on fumes, it becomes harder to be emotionally present for your family. Irritability, frustration, and a lack of patience can arise when you haven’t taken time for yourself. By tending to your own needs, you ensure that you have the emotional capacity to support your children in a healthy way.
How Neglecting Your Health Affects Your Kids’ Future Health
Research shows that parental stress can impact children in profound ways:
Increased anxiety and stress in kids: Children are sensitive to their parents’ emotional states. When moms are stressed or overwhelmed, kids can absorb those emotions and experience increased anxiety.
• Long-term health impacts: Studies have linked high levels of parental stress to a higher risk of future health issues in children, such as obesity, mental health disorders, and even chronic diseases.
Practical Steps to Start Putting Yourself First
1. Reframe Self-Care as Family Care
Many moms feel guilty about taking time for themselves. Try to reframe self-care as an essential part of being a good parent. When you care for yourself, you’re better equipped to care for your family.
2. Start Small
You don’t have to overhaul your entire routine overnight. Start by carving out small moments for yourself throughout the day:
Take a 10-minute walk alone.
Practice deep breathing or mindfulness exercises.
Enjoy a hobby or activity that brings you joy.
3. Ask for Help It’s okay to ask for help from your partner, family members, or friends. You don’t have to do it all alone. Delegating tasks can free up time for you to focus on your well-being.
4. Set Boundaries Learn to say no to commitments that drain your energy. Setting boundaries helps protect your time and ensures that you have enough left for yourself and your family.
5. Seek Professional Support If you’re feeling overwhelmed and unsure where to start, therapy can be a helpful tool. A therapist can help you identify barriers to self-care, work through feelings of guilt, and develop a personalized plan to prioritize your well-being.
Final Thoughts
Taking care of yourself isn’t selfish—it’s necessary. By prioritizing your own health and well-being, you’re not only improving your own life but also creating a healthier, happier environment for your family. Remember, you can’t pour from an empty cup. Putting your oxygen mask on first ensures that you can continue to show up as the best version of yourself for the people you love. If you’re ready to start your self-care journey and would like support along the way, I’m here to help. Together, we can work toward a more balanced and fulfilling life—for you and your family
Blog Post 1 - Why TLC?
It all begins with an idea.
The name of my practice came to me about three years ago. I had just begun my Master's in Mental Health Counseling at Texas Tech University and was reading a textbook. The topic of the chapter was encouraging clients to live a therapeutic lifestyle. I wish I could tell you the name of the textbook or properly credit the author, but I only have a screenshot of the page with no identifying markers. However, the following list grabbed my attention. The author suggested it is important to suggest a list of therapeutic lifestyle changes in the counseling relationship.
physical exercise
nutrition
sleep
social relationships
cognitive challenges
meditation
cultural health
I found this to be a very enlightening list of changes. Were any of them revelatory? Not really. If people were asked to list healthy lifestyle choices, most would come up with a similar list. However, how many of us are checking all of those boxes?
I was failing at numbers 1, 2, 3, and 6 at the time. I was overweight, out of shape, not sleeping well, eating poorly, and, let’s say, meditation is a concept I still struggle with. Being still and focused on my thoughts is a huge weakness of mine.
A few weeks later, I took my blood pressure. I was shocked when the cuff read 120/90. That is classified as a hypertensive crisis. I should have gone straight to the emergency room, but instead, I did the usual things to take care of my family and did an online consultation to get prescribed blood pressure meds. That was the wake-up call I needed. It hit me; if I had a stroke, who would take care of me? I realized I needed to start taking care of myself. I had spent the previous 20 years primarily focused on having and raising my five kids. I always put their needs before mine, and it finally hit me that I would not be much use to anyone if I didn’t start putting my own needs first.
Most moms do this. Moms feel guilty for taking time, self-care, getting enough rest, exercising, etc. I knew that my physical health was failing, and it was affecting my mental health. I felt stuck! I was moving forward with school but not living my best life. I had chronic reflux, asthma-like symptoms, a constant cough, bladder issues, plantar fasciitis, high blood pressure, and was pre-diabetic. At best, I was keeping my head above water and getting by. From the outside looking in, it looked like I had things together, but if you could see inside my mind, you would realize I was not functioning well.
That’s when it hit me. I have always loved the phrase TLC, tender loving care. When you hear people use the phrase ‘TLC,’ you know that the reference means that someone needs care, maintenance, help, and love. I see therapy as just that. When engaged in a therapeutic intervention, you truly give yourself the care and support needed to thrive. I loved the idea of connecting that acronym to my practice name, Therapeutic Lifestyle Center (TLC).
Luckily, I committed to give myself some TLC. Amazing things happened, and I started to prioritize these seven therapeutic lifestyle changes. Within about six months, every single symptom or health issue I had was completely gone. I was doing things I hadn’t done in years, such as playing tennis and racquetball, wakeboarding, swinging golf clubs, going to the batting cage, running, and hiking. I slept better, had more energy, and was more confident than I had been in years. The next few years brought great uncertainty, a divorce, and difficult things with kids. However, because I had finally learned to care for myself, I could handle difficult situations and still enjoy life, even at the hardest, darkest points.
When people engage in therapy, I want them to associate my practice with being cared for. I am especially passionate about helping women find the TLC they need mentally and physically to enjoy life fully. Good mental health is required for good physical health and vice versa. You can’t have one without the other. Let me help you get the TLC you deserve.
Stay tuned for future blog posts with in-depth information about the mental health benefits of the seven therapeutic lifestyle changes. We will talk about physical exercise next!