The impact of stress on digestive health
Your gut and your brain are in constant communication with one another.
Think about any time you get so anxious that your stomach drops. Or when you salivate just thinking about your favorite food. Our GI tract is linked to millions of nerves that connect to the brain via the Vagus Nerve, which is like the “highway” for your gut, brain and emotional health.
So it’s no surprise that chronic levels of stress in the brain can cause digestive issues like constipation, bloating, and inflammation. And while scientists used to believe that mental health issues caused GI tract issues, we’re now seeing that this connection goes both ways.
Mental stress can cause digestive stress, and digestive stress can cause mental stress. Quite the chicken-and-the-egg situation, isn’t it?
So, what can we do?
Well, first it’s important to understand what’s actually happening in the body when you’re constantly stressed out.
THE BODY’S RESPONSE TO STRESS
When you feel stress, your body releases a hormone called cortisol. Hormones are your brain’s way of communicating with the rest of the body so that your organs know what to do & how to function.
For example...
Follicle stimulating hormone (FSH) is a hormone that tells the ovaries to release an egg every ~28 days.
Human growth hormone (HGH) tells your skin to repair a wound with new skin cells.
Testosterone and Growth hormone (GH) tell your body to repair and build muscle tissue when you lift weights.
Cortisol is a stress response hormone. It tells the body “Danger! Danger!” and redirects blood flow towards vital organs like your brain, lungs, and heart so you can survive.
Unfortunately, your body can’t tell the difference between…
life threatening danger (a lion chasing you)
non-life threatening dangers (pressure at work, conflict with a partner, financial worries)
And perceived dangers (worrying about potential scenarios that could happen in the future)
So whether you’re literally running away from an attack, or you feel unprepared for a work presentation, the physical response in the body is the same.
As soon as the stressor subsides, the body can go back to its normal functioning. But when you’re constantly stressed out about things like work, family or otherwise, the digestive tract receives very little attention because the vital organs are stealing the show.
Basically, the nervous system says “We can worry about digestion later! We need to focus on survival right now.”
As you can imagine, over time this neglect of the digestive tract can cause a host of issues:
Constipation
Bloating
Dysbiosis (low gut bacteria)
Inflammation in the gut
Intestinal permeability (Leaky gut)
… And more.
And while all of these symptoms can occur as a result of chronic stress, constipation is a common symptom I see with clients.
Constipation is common in patients that are chronically stressed because the gut-brain connection gets disrupted by the body’s stress response, which causes the speed at which food is passed through the GI tract to slow down.
Symptoms of constipation are…
Not having a bowel movement every day
Having lumpy or hard stools
Straining to have bowel movements
Feeling “blocked” or as though there’s something preventing your bowel movements
Feeling as though your stools are incomplete
ADDRESSING STRESS-RELATED CONSTIPATION
The reality is, you don’t always have control over external stressors. Especially if you live a fast paced, busy lifestyle. But even if you don’t, external stressors are a part of life that you can’t necessarily control.
You do, however, have control over your internal state.
Daily stress-relieving practices like exercise, meditation or journaling can be the difference between a generally stressed state of mind or a generally peaceful one.
Here are a few examples of things you can do daily to help reduce overall stress levels. But remember that everyone has their own version of stress-relief: exercise, drawing, journaling, meditating, dancing - the point is, if you enjoy it and you can do it consistently, it works!
Light movement: Exercise does not have to be a 60 minute gym session in order to be effective physically or mentally. Simply biking or walking for 10 minutes each day can make a significant difference.
Herbs & Adaptogens: Kava Kava, valerian root, lemon balm, chamomile, ashwagandha and St. John's wort are all great herbal supplements to help manage stress and are available in teas, powders or capsules.
Aromatherapy: Similar to herbs, aromatherapy may help relieve stress. Lavender, chamomile, clary sage, grapefruit and lemon are great options to have running in the diffuser.
Say no: Over-extending ourselves is one of the most common culprits of stress & overwhelm. We often don’t even take time to consider what we’re being asked to sacrifice when we say yes. Remember that it’s okay to say no, and you don’t need a reason. The reason can be that you simply need time to recharge. People might be disappointed, and that’s okay. The more you practice boundaries, the more the people around you will begin to adapt.
Prioritizing self care: Often we put self care to the back burner and take care of other priorities first, but the cost of neglecting it is far greater than the short term benefit of putting it off. Block off time in your calendar for work outs, massages, pedicures, meditation, yoga classes and lunch with friends. Seeing fun things mixed into your work week can lighten the pressure of feeling overwhelmed and makes self care a priority.
Remember that self care is not selfish. The truth is that by failing to take care of yourself, you are doing a disservice to your work, your relationships, and your quality of life.
QUICK RELIEF FOR STRESS TRIGGERS
While we’re talking about stress relief, it’s important to note that you can’t always get up and go for a jog or whip out the journal when something urgent or alarming happens.
That’s why it’s also important to have tools to calm the nervous system when stressful or alarming situations arise.
Breathing exercises are free, quick and effective tools that can help ease a stress response and soothe your internal state.
HOW DO BREATHING EXERCISES WORK?
Breathwork activates the body’s parasympathetic nervous system, which is the part of the nervous system that tells your muscles and organs that it’s safe to relax.
Once your body feels safe and exits fight or flight mode, you can respond more effectively to a stressful situation, instead of reacting from a place of fear.
Here are a few simple breathing exercises you can practice anywhere, at any time.
TAKING CARE OF YOUR GUT
As you know, the health of your gut affects stress, too. So if you feel generally anxious and you can’t figure out why, a good place to look might be the food on your plate.
Here is a simple gut health checklist so you can make sure your GI tract is in good shape:
Eat enough fiber: when it comes to gut health, fiber is king! Here are 10 easy ways to add more fiber to your diet.
Eat probiotic rich foods like kefir, kimchi, preserved lemons, or sauerkraut.
Prioritize quality sleep so your body can replenish and restore.
Move your body daily
Stay hydrated!
If you’re feeling stress-related constipation…
Herbs like senna, peppermint and rhubarb can be effective at relieving constipation and can be found in most tea sections at the grocery store. Smooth Move by Traditional Medicinals is a common senna tea that works well.
Light movement: exercise is probably the last thing you want to do when you feel constipated/uncomfortable, but moving your body = moving your bowels! It doesn’t have to be intense - going for a light walk or doing some gentle yoga can help to move your GI tract and relieve stress. Win win!
Castor Oil Pack: Castor oil has medicinal properties that help to relax GI muscles and loosen the bowels. Heat castor oil in a double boiler (not in the microwave) and gently massage into the abdomen. Cover abdomen with a warm moist hand towel, then a dry towel and finally a heating pad. Sit for 20 minutes. The castor oil helps to relax tense muscles like the colon. You can add a few drops of your favorite essential oil to the castor oil like peppermint, ginger or lemon.
I hope these tips help you ease any digestive or mental stress you’ve been feeling lately. With the right practices, our bodies have an innate power to thrive and feel at ease.
Be sure to check out my post on bloating & high fiber foods for some more gut-friendly health tips!