Newsletter June 2025

NEWSLETTER JUNE 2025

Hello, Subscriber First Name,

The sweet days of summer are here. June is especially wonderful in Montana, with the blue sky, deep green of the rolling hills and a touch of snow on the mountain tops.

We continue our series on the digestive system by exploring the Gut-Brain Connection. The bi-directional communication between our gut and brain is pretty fascinating. So often, what’s good for the gut is good for the brain.

Great news! If you’ve missed previous issues of the newsletters, you can find them on my website, picassohealthandnutrition.com under “Newsletter.”

I would love to hear your thoughts about the content of the newsletter, questions you may have, or ways we might work together. You can reach me at therese@picassohealthandnutrition.com

Here’s to your best health.

Therese

News & Updates

The first Continuous Glucose Monitor (GGM) Group is in the books! Here’s feedback from one of the participants:

A great opportunity to learn more about your body’s response to glucose, with the guidance and support of an excellent health coach.

Interested in signing up for our next group? Learn more below and reach out at

therese@picassohealthandnutrition.com

406 545-5888

Need a Speaker?

Looking for a knowledgeable speaker for your next civic group or workplace wellness program? I'm now offering engaging, evidence-based talks on topics including nutrition, metabolic health, and digestive wellness. Presentations are tailored to your group’s interests—perfect for lunch-and-learns, or group meetings.

Bring practical, inspiring health education to your audience!

Contact me at 406 545-5888 or therese@picassohealthandnutrition.com

FEATURED ARTICLE

The Gut-Brain Connection

Have you ever had “butterflies” in your stomach? Or needed an emergency bathroom break before a big presentation or race? These aren’t just quirks of the body—they’re clear signs of communication between your gut and your brain. Scientists now refer to this two-way communication system as the gut-brain axis, and it plays a crucial role in our physical, emotional, and mental health.

What Is the Gut-Brain Axis?

The gut-brain axis is a complex communication network that links your central nervous system (brain and spinal cord) with your enteric nervous system—a web of over 100 million nerve cells embedded in the walls of your gastrointestinal tract. Sometimes called our “second brain,” the enteric nervous system helps regulate digestion independently, but also sends and receives messages from the brain.

One key messenger between these two systems is the vagus nerve, a long cranial nerve that runs from the brainstem to the abdomen. It acts like a superhighway, delivering signals in both directions.

The Vagus Nerve and Your Digestive System: A Deeper Look

The vagus nerve is the longest cranial nerve in the body. It branches into the throat, heart, lungs, and most importantly for digestion—the stomach, intestines, pancreas, and liver. The word ‘vagus’ comes from Latin for ‘wandering’, which makes sense given how far and wide this nerve travels.

The vagus nerve is a core component of the parasympathetic nervous system, and it’s a key communication highway in the gut-brain axis, delivering real-time updates between your brain and digestive organs.

Sympathetic vs. Parasympathetic: The Two Sides of Your Autonomic Nervous System

Your autonomic nervous system (ANS) manages bodily functions without you having to think about them—like heart rate, breathing, and digestion. It has two branches with opposite effects:

1. Sympathetic Nervous System: “Fight or Flight”

Activated during stress, anxiety, or danger.
Increases heart rate and redirects blood away from the digestive organs.
Slows or halts digestion to conserve energy for survival.

Digestive Impact:

When stress or danger is present, digestion gets de-prioritized. Chronic stress can lead to:

Bloating, indigestion, and constipation
Stomach cramps
Loss of appetite or nausea

2. Parasympathetic Nervous System: “Rest and Digest”

Promoted by calm, safety, and relaxation.
Slows heart rate and increases blood flow to digestive organs.
Stimulates the secretion of digestive enzymes and stomach acid.
Supports healthy gut motility (movement of food through the GI tract).

Digestive Impact:

When the vagus nerve is activated (i.e., parasympathetic mode):

Your body is primed for optimal digestion and nutrient absorption.
Gut motility is regulated, reducing constipation or irregularity.
Inflammation in the gut may be reduced due to better immune signaling.

Vagus Nerve and Digestive Disorders

Poor vagal tone (chronic weak vagus nerve activity) has been linked to:

IBS (Irritable Bowel Syndrome)
GERD (Gastroesophageal Reflux Disease)
Gastroparesis (delayed stomach emptying).
Chronic inflammation and microbiome imbalance

The Role of the Gut Microbiome

The gut microbiome—a diverse ecosystem of bacteria, fungi, and other microorganisms living in your intestines—plays a central role in the gut-brain connection. These microbes help digest food, produce neurotransmitters like serotonin (up to 90% is produced in the gut!) which influences mood, and regulate inflammation. A balanced microbiome supports better mental clarity, emotional balance, and even sleep.

When this balance is disrupted—by stress, antibiotics, poor diet, or illness—it can impact not just digestion but mood, memory, and behavior.

How to Support a Healthy Gut-Brain Connection

Thankfully, there are everyday habits that can help nourish this powerful connection between your gut and your mind:

1. Feed Your Gut with the Right Foods

Prebiotic foods (such as garlic, onions, leeks, asparagus, and bananas) feed beneficial gut bacteria.
Probiotic-rich foods (like yogurt with live cultures, kefir, sauerkraut, kimchi, and miso) add healthy microbes directly into your system.
High-fiber foods (oats, legumes, fruits, and vegetables) help keep things moving and nourish gut flora.
Anti-inflammatory choices (berries, leafy greens, olive oil, turmeric, and fatty fish) may reduce gut irritation and support mood.
Antioxidant-rich foods (such as colorful fruits and vegetables, green tea, and dark chocolate) protect both brain and gut from oxidative stress.

2. Support the Vagus Nerve for Better Digestion.

These can help stimulate and tone the vagus nerve and improve the gut-brain link:

Deep breathing & meditation.
- Start by taking a deep breath at a common transition point in your day, like right before eating, after checking your email or after brushing your teeth.
Cold exposure (like splashing cold water on the face or finishing a shower with cold water).
Humming, singing, chanting, and gargling directly stimulate the vagus nerve through throat muscles.
- For example, have a good gargle after brushing your teeth each day.
Slowing down when eating and chewing food thoroughly (20-30 chews before swallowing) helps activate digestive enzymes and signals through the vagus nerve.
- Try committing to no phone, TV or other distractions during meal time.

Why It All Matters

When you’re stressed, digestion slows or shuts down. When you’re calm, it flourishes. Your gut and brain are in constant conversation. If you nourish your gut and support the vagus nerve, you support your brain—and vice versa. Small, consistent changes in your diet and daily routine can go a long way in fostering harmony between these two vital systems.

Maintaining balance between the sympathetic and parasympathetic systems is one of the most powerful and natural ways to care for your digestive system, mental health, and overall vitality.

Article References

The Vagus Nerve’s Mysterious Role in Mental Health Untangled

Digestive Wellness, Strengthen the Immune System and Prevent Disease Through Healthy Digestion by Elizabeth Lipski, PhD, CNS, FACN, IFMCP

The SIBO Academy

Stress and the Microbiome

Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders

FEATURED RECIPE

When I’m looking for plant forward meal inspiration, one of my first stops is cookieandkate.com. I appreciate the colors, nutrient density and terrific taste. I haven’t experienced a dud recipe yet. The chickpeas, quinoa, red peppers, cucumbers and parsley make this quinoa salad rich in fiber and polyphenols. Want to boost the protein? Add your favorite meat or hard cooked eggs to the salad or serve along side. It’s also tasty topped with crumbled feta.

Favorite Quinoa Salad

This gluten free recipe yields 4 medium or 8 side salads.

Ingredients

1 cup uncooked quinoa, rinsed in a fine-mesh colander

2 cups water

1 can (15 ounces) chickpeas, rinsed & drained, or 1 1/2 cups cooked chickpeas

1 medium cucumber, seeded & chopped

1 medium red bell pepper, chopped

3/4 cup chopped red onion (from 1 small red onion)

1 cup finely chopped flat-leaf parsley (from 1 large bunch)

1/3 cup olive oil

1/4 cup lemon juice (from 2 to 3 lemons)

1 tablespoon red wine vinegar

2 cloves garlic, pressed or minced

1/2 teaspoon fine sea salt

Freshly ground black pepper to taste

Instructions

To cook the quinoa: Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook, uncovered, until the quinoa has absorbed all of the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up. *Could also use 3 cups of leftover cooked quinoa
In a large serving bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside.
In a small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended, then set aside.
Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and add an extra pinch of salt if necessary. For best flavor, let the salad rest for 5 to 10 minutes before serving.

This salad keeps well in the refrigerator, covered, for about 4 days. Serve chilled or at room temperature.

Nutrition information per serving: 205 calories, 9.4 grams of fat, 740 grams of sodium, 25.9 grams of carbs, 4.6 grams of fiber, 6.1 grams of protein

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Watch for my next newsletter in July.

Thanks again, and take care,

Therese

picassohealthandnutrition.com