Stress and effect on our digestion
Stress can cause a number of gastrointestinal problems such as cramping, bloating, inflammation and loss of appetite. How can stress levels be kept low to protect our gut?
The brain and gut are closely connected and in constant communication. The gut has its own network of nerve cells in the walls of the gastrointestinal system called the enteric or intrinsic nervous system. In fact, the nervous system in the gut is so influential that some researchers consider the gut to be a second brain. In fact, there are more nerve cells in the gut than in the entire spinal cord. “Stress can affect every part of the digestive system,” says Kenneth Koch, M.D., professor of medicine in gastroenterology and medical director of the Digestive Health Center in North Carolina.
The enteric nervous system, along with its 100 million nerve cells that line the walls of the gastrointestinal tract from the esophagus to the rectum, regulates digestive processes such as
- Swallow
- The release of enzymes to digest foods
- The categorization of foods as nutrients or waste products
What happens under stress?
In a potentially threatening situation, the sympathetic nervous system — part of the body’s autonomic nervous system that regulates bodily functions such as heartbeat, breathing and blood pressure — responds by triggering a “fight-or-flight” response and releasing the stress hormone cortisol to make the body alert and prepared for the threat. Stress causes physiological changes such as increased alertness, faster breathing and heart rates, increased blood pressure, an increase in blood cholesterol, and an increase in muscle tension.
Stress increases intestinal motility and fluid excretion in the intestines and kidneys. For this reason, diarrhea or repeated urination may occur during or after a stressful event. Stress can both delay the emptying of stomach contents and accelerate the passage of material through the intestines. This combination of activities leads to abdominal pain and altered bowel habits. Additionally, acute psychological stress lowers a person’s pain threshold.
When stress activates the fight or flight response, the consequences are:
- Spasms of the esophagus and stomach.
- Increase in stomach acid production, which can lead to acid regurgitation and heartburn
- Nausea
- Diarrhea or constipation
In more severe cases, stress can cause a decrease in blood flow and oxygen to the stomach, which can lead to severe cramping, inflammation or an imbalance of intestinal bacteria. Stress can also worsen pre-existing gastrointestinal conditions, including
- Irritable bowel syndrome
- Inflammatory bowel disease
- Celiac disease
- Gastric ulcers
- Gastroesophageal reflux disease (GERD).
“Although stress may not cause peptic ulcers or inflammatory bowel disease, it can exacerbate these and other digestive conditions,” Koch says.
Ways to deal with stress
There are both psychological and physical ways to deal with stress. Here are three tips:
1. regular sport
Exercise relieves tension and stimulates the release of neurotransmitters in the brain (endorphins) that act as natural painkillers. Endorphins improve sleep, which can help relieve stress. “Exercise is one of the best ways to manage stress and maintain healthy digestion,” Koch says. A study published in the journal Cognitive Behavioural Therapy showed in 33 patients with post-traumatic stress disorder (PTSD) that 89 percent of patients showed improvements in PTSD and anxiety sensitivity with daily 30-minute aerobic exercise sessions.
2. choose stress-reducing foods
A review study published in May 2017 in the journal Neuroscience and Biobehavioral Reviews was able to show that high stress levels may be associated with eating disorders and obesity. The stress hormone cortisol, which is secreted by the adrenal glands, unfortunately also increases appetite and intake of foods high in fat or sugar, according to Harvard Medical School. However, what the body actually needs in states of stress are nutrients such as vitamin C, vitamin B, selenium and magnesium. Dark chocolate, for example, which is rich in antioxidants, has been shown to help reduce stress by lowering levels of stress hormones in the body. This was found in a study in which participants ate about 40g of chocolate a day for two weeks.
The omega-3 fatty acids in the superfish salmon not only help prevent cardiovascular disease, but are also natural mood enhancers. Certain omega-3 fatty acids (DHA and EPA) interact with and boost mood-boosting neurotransmitters in the brain. Nuts are full of stress-reducing nutrients: magnesium, B vitamins, healthy fatty acids. B vitamins are an important part of a healthy diet and can help reduce stress. Almonds, pistachios and walnuts can even help lower blood pressure. According to a previous study, pistachios in particular may play a role in lowering stress levels. Almonds are chock full of magnesium, a mineral that helps regulate cortisol levels.
Furthermore, studies have found that high levels of vitamin C help lower stress levels. A double-blind study published in the Pakistan Journal of Biological Sciences in January 2015 reported that 500 mg of vitamin C per day reduced stress levels in participants. At the same time, oranges and other citrus fruits have the ability to lower blood pressure, according to research published in January 2017 in the journal Scientific Reports.
Foods such as prebiotics and probiotics can positively alter the bacterial composition of the gut microbiome during periods of stress, creating the ideal environment to support the growth of good bacteria. Fruits and vegetables with inulin, such as asparagus, bananas, garlic and onions, contain prebiotics. Fermented foods, such as kefir, kimchi, kombucha, natto, sauerkraut, tempeh and yogurt all contain probiotics.
3. yoga and meditation
Yoga combines physical postures with breathing techniques and meditation. According to a 2018 study published in the International Journal of Preventive Medicine, women who completed 12-session, hour-long hatha yoga classes three times a week achieved significant reductions in stress, anxiety and depression. The research also shows that yoga can lower blood pressure and heart rate.
Text Sources:
Image Sources:
