Do you have a brain that’s constantly spinning? Do you feel anxious, overwhelmed, or nervous often? Does it feel like your stomach is taking the brunt of it? You are not alone. 

So many people deal with bloating, indigestion, and abdominal discomfort. A certain amount of these symptoms is normal, but when these symptoms begin to interfere with daily life it can be time to make a change. 

There are a number of different factors that influence gut health ranging from food intolerance and allergies, irritable bowel diseases and irritable bowel syndrome, to stress and emotions.

Over the past few years there has been significant interest regarding the brain-gut-axis and the extensive relationship and conversation between our gastrointestinal (GI) tract and our central nervous system (CNS). 

In a previous blog post, I talked about how stress can affect appetite regulation. Stress causes most people to crave hyperpalatable foods such as sweet, salty, or fatty foods. However, stress does even more than that to our bodies. Stress can affect our memory, how we perceive what is around us and happening to us and it can negatively affect our physical health including heart health and immune health. 

Stress can do a number on our bodies, especially our digestion. Stress will decrease how fast food empties from your stomach but increase how fast food moves through your colon all at the same time (if you have had the nervous poops, this may be to blame). Stress can alter your absorption of food, increase intestinal permeability, and cause inflammation in the GI tract. Increased abdominal and GI pain, irritation, and inflammation seem to be particularly associated with mental and emotional stress. 

When we feel stressed, our body’s response activates a biological cascade that enables our body to react quickly to different stimuli. It begins with what is called corticotropin-releasing factor which stimulates activation of the hypothalamic pituitary adrenal axis; this axis of events then leads to the release of glucocorticoids or cortisol. This cascade encourages blood flow to our vital organs because it is necessary in our fight our flight response. Unfortunately, the continued constant triggering of this response that we often see among people today can negatively affect our digestive, and overall, health. 

Some of the effects of stress may manifest in different ways such as chronic constipation, diarrhea, or bloating. You may experience on or all of these symptoms. It’s important to pay attention to your bodily functions. How often you have a bowel movement, how hard it is to have a bowel movement, and what your bowel movements look like are just a few things to check on and make note of. It is also important to note if certain activities may exacerbate any digestive issues; these may be a hard day a work, an argument with a significant other, or a global pandemic.

Working through stress in a healthy way is one of the best ways to improve digestive health. Meditation, intentional movement, and choosing healthy and nutritious foods are some of the most encouraging ways to honor your body. Do something today that will ease your mind and, as always, I encourage you to follow-up with your doctor to review any digestive health concerns. 

Sources and Citations

1. Bhatia, Vikram, and Rakesh K Tandon. “Stress and the Gastrointestinal Tract.” Wiley Online Library, John Wiley & Sons, Ltd, 1 Dec. 2004, onlinelibrary.wiley.com/doi/full/10.1111/j.1440-1746.2004.03508.x.
2. Clapp, Megan, et al. “Gut Microbiota’s Effect on Mental Health: The Gut-Brain Axis.” Clinics and Practice, PAGEPress Scientific Publications, Pavia, Italy, 15 Sept. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
3. Smith, Sean M, and Wylie W Vale. “The Role of the Hypothalamic-Pituitary-Adrenal Axis in Neuroendocrine Responses to Stress.” Dialogues in Clinical Neuroscience, Les Laboratoires Servier, Dec. 2006, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181830/.