How stress impacts the gut and how to prevent the negative effects

, Education

Your Health Basket
May 15, 2024
5 minute read

Stress has become an unavoidable part of many people’s daily life. From work deadlines to personal responsibilities, stress can manifest in different forms and have many negative effects on our health, with a significant impact on our gut health. The gut-brain connection is a complex relationship which stress can disrupt; leading to a range of digestive issues.

Understanding the gut brain connection

The gut and brain are connected through a network of nerves, hormones and neurotransmitters. This connection is known as the gut-brain axis, the pathway between the central nervous system and gastrointestinal tract. When you experience stress whether physical or emotional, short- or long-term stress, our bodies produce the stress hormone cortisol. Cortisol is an important hormone involved in many physical responses.

It can trigger a number of physiological responses including a disruption to gut function; this can include diarrhoea or constipation. Reduced production of saliva which contains enzymes needed for breakdown of our food. Also, a reduced immune system (70% can be found in the gut).

These are manageable in the short term, however if prolonged this can cause bigger issues later on.

How stress impacts the gut:

Changes in gut motility: Stress can alter the movement of the digestive tract, leading to symptoms such as diarrhoea, constipation or general abdominal discomfort. This disruption can in gut motility can interfere with normal digestion and contribute to gastrointestinal distress.

Unbalanced gut microbiome: the gut is home to trillions of bacteria and other microorganisms collectively known as the microbiome. Stress can disrupt this balance leading to gut dysbiosis, which is associated with digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Increased intestinal permeability: Chronic stress can compromise the integrity of the intestinal barrier leading to increased intestinal permeability also known as leaky gut. When the intestinal barrier becomes permeable it allows harmful substances such as toxins and undigested food particles to leak into the bloodstream triggering inflammation and immune responses.

Strategies to prevent negative effects of stress:

Mindful eating: Practise mindful eating techniques to promote relaxation and improve digestion. Chew food thoroughly, eat slowly and pay attention to hunger and fullness ques. Avoid mindless snacking when stressed.

Balanced diet: Focus on consuming a variety of fruits and vegetables high in fibre and nutrients, lean proteins and healthy fats. Fibre-rich foods help to promote regular bowel movements and support a healthy microbiota. Limit your intake of processed foods, refined sugars and high-fat foods which can exacerbate digestive issues. To improve your nutrient intake to support your immune system consider taking a good quality supplement such as the zinc citrate by Biocare. Or try an antioxidant blend such as Gastrocab by Farmabarocco.

Consume Probiotics: Incorporate probiotic-rich foods such as yoghurt, kefir, sauerkraut and kimchi, into your diet to support a healthy gut microbiome. Probiotics are beneficial bacteria that can help restore balance to the gut and improve digestive function. Consider taking a daily supplement to support digestion: Digestzyme by Transformation or the ACAT/BHMT by Holistic Health.

Stay hydrated: drink plenty of water throughout the day and to support proper digestion. Avoid consuming with meals where possible. Dehydration can lead to a sluggish digestive tract leading to constipation and other digestive issues. Drinking enough will prevent your digestion from slowing down. If you find your digestion has slowed down try the Cleanse Nutripowder by Biocare to help cleanse and increase your antioxidant intake.

Stress management: Practise stress-inducing techniques such as meditation, deep breathing exercises, yoga or mindfulness to help manage stress levels. Take time to engage in activities you enjoy and that can promote relaxation and emotional wellbeing. Spend time outdoors, listen to music, read or spend time with friends and family.

Stress especially when chronic can have a profound impact on our gut health, affecting everything from motility to our gut microbiota. By understanding the connection between the brain and gut, we can take preventative measures where possible to support out gut health. Prioritise selfcare adopt health habits and nourish your body with whole foods to keep your gut healthy and happy.