How Stress Impacts Your Digestive System and What to Do About It?

Can stress affect your digestive system? This question likely arises when we experience severe digestive disorders firsthand.

Most people experience nervousness more than once in their lives. As this feeling intensifies, it transforms into stress, which profoundly impacts the overall health, including the digestive system. It is affected badly when we are stressed; however, its effects can range from mild to severe digestive problems.

What is gastro health and the digestive system?

Gastro health, also known as digestive health, supports the overall wellness of the gastrointestinal tract. It includes the digestive and waste removal organs of the body. Gastro health refers to the proper functioning of the digestive system, such as the stomach, liver, intestine, pancreas, and related organs. Poor gut health impacts nutrient absorption, digestion, immunity and metabolism.

Let’s explore the relationship between stress and the digestive system, examining how does stress affect the digestive system, and what can be done to manage both.

The relationship between stress and the digestive system

Stress can significantly affect the digestive system, causing various health issues such as acid reflux, IBS (irritable bowel syndrome), and ulcers. Here, the gut-brain axis plays a crucial role. This axis maintains overall health and implicates various conditions like mood disorders, digestive issues, and neurological diseases. The brain has a direct impact on the stomach, as activating the stress response suppresses digestion. The digestive system cannot function properly with excessive brain stimulation and stress. Thus, activating the brain relaxation response is crucial to avoid complications of the digestive system and stress.

How stress affects the digestive system?

Our brain activates the sympathetic nervous system (SNS) when we are stressed. The SNS prepares the body to protect itself against imminent danger by conserving functions that aren’t required immediately for survival, which includes digestion. Notable digestive problems caused by stress include:

1. 1. Increased acid production in the stomach – Body enters fight or flight mode in stress and triggers hormone release (i.e. cortisol and adrenaline), which stimulates the stomach to produce more acid, potentially leading to acid reflux, heartburn or ulcers in the long run.
   2. Slowed digestion – Stress diverts the flow of blood away from the digestive tract, slowing down the digestive process, causing bloating, constipation and discomfort. It can also disrupt smooth muscle contraction of the intestine, making it harder for food to move through the digestive system.
   3. Increased sensitivity – It is often found that stress makes your gut more sensitive, causing a feeling of discomfort and triggering symptoms of diarrhoea, bloating and constipation.
   4. Eating pattern – People under stress often eat in ways that aggravate digestive problems, such as overeating, excessive craving for food high in fat and sugar, eating too quickly, and swallowing food instead of chewing it. These eating patterns trigger indigestion.
   5. Gut flora – Chronic stress can disrupt the balance of beneficial bacteria in the gut, causing inflammation and non-absorption of nutrients.
   6. Gut-brain connection – The gut and brain are connected through the vagus nerve, enabling communication between them. This connection can lead to emotional stress by influencing the gut directly in the form of nausea, stomach cramps, and diarrhea.

How to manage a healthy digestive system?

1. 1. Stress management techniques – Practice stress management techniques, such as deep breathing, meditation, mindfulness, and yoga, which help calm the body’s stress. Regular practice of these techniques helps improve mental and digestive health.
   2. Diet – Eating mindfully helps eliminate overeating. Try not to eat when you are stressed. Eat a balanced diet rich in nutrients and chew your food well to improve digestion and reduce bloating. Also, try to incorporate foods to support gut health and avoid excessive intake of caffeine, processed foods, and alcohol.
   3. Take supplements – Consult a doctor to determine the supplements you should take to address any vitamin deficiency. For instance, probiotics can help support gut health, especially when stress disrupts the bacterial balance of your digestive system.
   4. Regular exercise – Daily physical activity helps reduce stress hormones in the body and stimulates digestion. Walking, cycling, and swimming help keep things moving in the gut and reduce constipation.
   5. Keep yourself hydrated – Drinking sufficient water offers immense benefits. Stay hydrated for healthy digestion.
   6. Take proper sleep – A night’s sleep of 7-8 hours is very important. Ensure you sleep for these hours at the same time every day.
   7. Spare time to relax – Relaxation is different for everyone; one person’s preference doesn’t necessarily mean the other will share the same liking. So, indulge yourself in relaxing activities that help reduce stress and offer inner happiness.
   8. Consult a doctor – Speak to your doctor if you are unable to manage stress. Sometimes stress causes chronic digestive problems that don’t heal without medications.

Summary:

Strangely, stress causes stomach problems. Our brain stops certain body functions when we are under stress, and digestion is one of the body functions affected by stress. Poor digestion can affect general well-being and the quality of life. Seek medical help if you are under chronic stress. Managing mental and physical health makes a big difference.