· By Olivia Silverthorne
The science behind the 3 brains — the head, heart and gut
Did you know that science has uncovered evidence suggesting we actually have more than one brain?
Our head, heart, and gut work as our cognitive, emotional, and digestive intelligence, each playing a crucial role in shaping our thoughts, emotions, and actions.
Interesting, right?
In this blog post, we’ll explore how these three vital systems work together to support our overall health and well-being.
The head: The cognitive "brain"
Of the 3 brains your head "brain" is the one you’re probably most familiar with and is what controls your cognitive abilities and mental clarity.
Among a host of functions, it is also responsible for logical thinking, decision-making, and memory, all of which are all crucial for navigating daily life.
It plays a key role in analysing, planning and problem solving, helping us to understand information, assess situations and plan our next actions. The cognitive brain is what allows us to understand and solve situations by using our memory, knowledge and creativity.
This is a vital process that is used throughout our whole day, from making dinner, to driving a car. One of the main parts of the brain used for these kinds of functions is called the prefrontal cortex.
The brain is one of the most intricate and complex parts of the human body, it’s made up of around 86 billion neurons, which are connected by trillions of synapses. Because of these clever networks, we are able to learn, adapt and thrive as a species.
However, although these processes are brilliant and enable us to do so much, they can also be a hinderance at times. They can cause us to overthink, stress and even lead to mental health issues.
To support your cognitive brain:
- Carry out regular exercise to help to strengthen the synaptic connections and enhance a process known as long-term potentiation (LTP), which is essential for learning and memory.
- Incorporating omega-3-rich foods into your diet, such as chia seeds, flaxseeds and salmon, further supports the formation and maintenance of these synapses, boosting cognitive function.
- Ensuring you get enough high-quality sleep allows the brain to reinforce important synaptic connections while eliminating unnecessary ones, ultimately improving mental efficiency and clarity.
The heart: The emotional "brain"
Although we’ve all heard the heart being used as a metaphor for our emotions, there really is some truth in it.
It has its own network of neuron's that affect our feelings and emotional state; research has shown that the heart plays a role in our compassion, empathy and resilience.
The complex network of neuron's and neurotransmitters is referred to as the heart's intrinsic cardiac nervous system, or ‘the heart brain’.
"The heart generates the strongest electromagnetic field, which is derived from the electrical activity that regulates the heartbeat."
This heart brain communicates with the actual, physical ‘head brain’ via the vagus nerve, which runs from the brain to the intestine, along with other pathways in the body. This incredible communication line enables the heart to play a pivotal role in our stress and emotional responses.
Out of all the organs in the body, the heart generates the strongest electromagnetic field, which is derived from the electrical activity that regulates the heartbeat. This field can fluctuate with our emotions.
For example, when you’re angry or frustrated it can become more erratic. And when you’re experiencing emotions such as love and gratitude the field tends to be more consistent.
Research suggests that when the electromagnetic field is steadier and more consistent, we are more emotionally stable, have better focus, reduced blood pressure and reduced stress.
To promote this steadier electromagnetic field, we need to have something referred to as heart coherence. This is when the heart, mind and emotions are all in sync, making the connection between the heart and the head brain stronger consequently leading to better decision making and overall wellbeing.
Heart coherence can be achieved through techniques such as deep breathing, meditating and other mindfulness practises.
The gut "brain": The centre of health & wellbeing
The gut is often referred to as the "second brain" due to the intricate communication system between the gut and the brain, known as the gut-brain axis.
This axis operates through three key connections:
- Chemical
- Hormonal
- Physical
First, the chemical connection: the bacteria in the digestive tract produce neurotransmitters such as serotonin and dopamine, commonly known as the "happy hormones."
These chemicals play a crucial role in regulating mood and behaviour. Remarkably, 95% of the body's serotonin is produced in the gut!
Next is the hormonal connection.
The gut communicates with the brain via the hypothalamic-pituitary-adrenal (HPA) axis, a central component of the body's stress response system.
Research has shown that the gut microbiome can influence stress responses and affect brain function. Additionally, cortisol — the primary stress hormone released by the HPA axis — can directly impact gut health, potentially leading to digestive issues.
Finally, the physical link between the gut and mental wellbeing is primarily controlled by the vagus nerve.
As one of the longest and most essential nerves in the body, the vagus nerve is a key player in the autonomic nervous system, which plays an essential role in involuntary functions.
The vagus nerve acts as a two-way communication channel between the gut and the brain, underscoring the profound connection between these two amazing systems.
To support optimal gut function, you need to maintain a healthy balance and diversity of bacteria in your digestive tract.
To encourage this you should:
- Start by incorporating plenty of dietary fibre, aiming for around 30 grams per day, as it provides a key source of beneficial gut bacteria.
- Focus on a variety of plant-based foods, such as fruits, vegetables, legumes, and whole grains, to promote microbial diversity. Including two portions of oily fish per week, rich in omega-3 fatty acids, can also have anti-inflammatory effects that benefit gut health.
- Try adding prebiotics to your diet. They can be found in foods like garlic, onions, bananas, and asparagus and help nourish your gut bacteria, as well as in products like our very own Healthy Protein Bars.
- Getting your probiotics in. They are present in fermented foods like yogurt, kefir, sauerkraut, and kimchi and introduce beneficial live microorganisms.
- Reducing processed foods as they often contain additives and low-fiber content that can disrupt the gut microbiome.
Conclusion
The head-heart-body connection plays a vital role in everything from our physical health to our mental and emotional well-being.
When these three "brains" work in harmony, we enjoy better physical and mental health, enhanced creativity, improved performance, and greater happiness.
Conversely, when this connection is disrupted, it can lead to issues such as illness, disorders, and mental health challenges.
That's why at Düng we simplify your journey to better health with snacks that do more than just curb cravings — they’re purposefully crafted to fuel your busy lifestyle while supporting your head, heart, or gut. Each ingredient is carefully chosen to nurture these three essential aspects of your body, helping you thrive in every way.