Stress and gut health are related. Here’s what to know

Stress.

It can be a struggle to maintain a sense of calm in our fast-paced, modern lives. Did you know that recurrent stress can have a negative impact on our health and wellbeing?

Just thinking about all of life’s obligations and to-do lists can cause you to feel anxious and stressed out—and for good reason. The burden of too much stress affects your microbiome.

Ongoing stress can negatively affect your gut health, which can have a depressing effect on your entire system.

If you want to have healthier days, you should manage your day-to-day stress levels and support your friendly microbes.

First Thing’s First: Get to Know Your Gut

Your gut is home to trillions of microbes that are all in harmony with your body’s cells.

Almost 80% of your immune system is located in your gut, which means that it has a big impact on how you feel every day.

When your gut is healthy, it contains a solid balance of good and bad bacteria.

The good bacteria in your body work to keep you both feeling and functioning at your best by:

• Supporting your immune system
• Digesting your food
• Supporting mental clarity
• Promoting nutrient absorption
• Balancing your hormones
• Normalizing glucose levels
• Supporting a healthy gut barrier
• Regulating inflammation
• Warding off pathogens and disease-causing microbes

There are many things which can reduce the amount of good bacteria in your body without you knowing, such as processed food, antibiotics, hygiene habits, toxins and stress.

How stress impacts the gut

The ENS is located in the GI system and consists of neurons and glial cells. It is sometimes referred to as the “small brain” of the gut. Your digestive system is a network of nerves that run from your esophagus to your anus. These nerves are directly connected to your digestive system. “The network is very complex and only partially understood,” Dr. Poppers says. The ENS is responsible for regulating the secretion of various hormones and for the perception of pain and discomfort in the GI tract.

This “gut-brain axis” is a two-way street, with the gut sending signals to the brain and the brain sending signals to the gut. The gastrointestinal system sends signals to the brain that trigger mood changes via the central nervous system (CNS), while mood signals from the brain to the gut. There is a great deal of interaction between gut health, stress and emotional health, with each impacting the other.

The gut-brain axis is a communication system between the gut and the brain. When you’re stressed, this system sends high-alert stress signals from the brain to the gut. There is a strong relationship between the gastrointestinal tract and stress-related reactions, according to Christine Lee, MD, a gastroenterologist at Cleveland Clinic. The brain releases stress hormones corticotropin-releasing factor (CRF), cortisol, adrenalin, and norepinephrine, and the gastrointestinal tract has loads of receptors for these hormones. If you are faced with a very hungry bear, that is not the time your body will focus on digesting, Dr. Lee said. The hormone CRF constricts the upper gastrointestinal tract and relaxes the lower gastrointestinal tract.

Ghrelin and leptin are two other hormones that affect appetite and the sensation of fullness. According to Dr. Poppers, stress canthrow off the balance of hormones,causing people to feel hungrier or lose their appetite.

The microbiome is a collection of healthy bacteria, viruses, and fungi in the body that mainly affects the gut. This also plays a role in the stress-gut connection. The microbiome refers to the collection of microorganisms that live on and inside the human body and are thought to play an important role in human health. These microorganisms are believed to help support digestive and immune system health, and produce mood-regulating chemicals like serotonin. Although the effects vary greatly between people, some research suggests that stress alters the bacteria in the gut microbiome, which may impact its proper functioning. “We do not know what the virus is doing and whether the changes it is causing are temporary or permanent,” says Dr. Poppers.

Why does stress manifest differently in some people?

According to Dr. Lee, everyone responds to stress differently and has different gastrointestinal symptoms. There are many factors that contribute to the severity and symptoms of the flu, including hormones, receptors, genetics, metabolism, and your microbiome. Your anatomy can affect the digestive symptoms you experience, for example if you have had abdominal surgery like C-sections or gallbladder surgery.

The vast majority of the body’s serotonin is produced in the gut. Dr. Lee says that there are more serotonin receptors in the gastrointestinal tract than in the brain. Serotonin creates a communication network between the brain and the gut. It also regulates the contractions of the gastrointestinal tract. An imbalance of serotonin levels can cause negative emotions as well as gastrointestinal issues such as constipation or discomfort. Some people have more serotonin receptors than others due to genetic reasons, or their receptors are more sensitive, says Dr. Lee. Brain scans of people with gastrointestinal disorders like irritable bowel syndrome (IBS) have shown that their brains react differently to gut symptoms. Some people with IBS feel better after taking low doses of antidepressants that are commonly prescribed for anxiety and depression. These include SSRIs or SNRIs, which can help with diarrhea, constipation, and stomach pain.

Bacteria in the gut have been shown to produce neurotransmitters like serotonin, which regulate mood, memory, and learning. However, since everyone’s gut microbiome is unique, a stressed-out microbiome can lead to different problems in different people. Many factors contribute to an individual’s personal microbiome, including where they were raised, their diet, and if they have taken antibiotics. Dr. Poppers says that each person’s reaction to food digesting and fermentation is different because each person has a different mixture of bacteria.

How you handle stress is a big factor in how severe your gut symptoms are. Do you tend to see the worst possible outcomes in every situation, or do you try to stay positive? Do you find ways to cope with stress that are healthy and look at different perspectives? Karen Conlon, a psychotherapist in New York City who specializes in treating clients with functional bowel disorders like IBS, says that being able to accept that they may not like something but have to deal with it makes a big difference.

If you’re able to find solutions to problems andadapt to change easily, it’ll be easier for you to manage your stress levels, which can have a positive effect on your gut health. If people don’t have the right tools, it is a lot more difficult for them to improve their mental health and gut health, according to Conlon.

There are a few symptoms which could indicate a serious GI disorder such as Crohn’s or ulcerative colitis, including rectal bleeding, a sudden and consistent change in bowel habits, unintentional weight loss, and sudden abdominal pain. If you are experiencing these symptoms, you should see your doctor as soon as possible.

Common stress-related symptoms

There is a slew of symptoms, but the most common are as follows:

• Digestive issues. Maya Rose, MS, CNS , says, “stress hormones tell your body that it is in an emergency fight or flight’ state.” During this time, however, you’re not prioritizing digestion, Rose says. Instead, your body is pulling resources away from the gut. “This can easily lead to gas and bloating,” Rose says. “Without sufficient levels of digestive enzymes and stomach acid, the gut cannot properly break down food. Furthermore, when motility is altered as it is under stress, gas cannot move through and gets ‘trapped,’ causing abdominal pain.”
• Mood swings. Your gut reflects everything going on in your body. If something is off, your mood can be the first to be affected. “On the mental-emotional level stress, we see anxiety, depression, sleeping problems and on the physical level, one may have difficulty overcoming an illness,” says Luc Maes, director Maes Center for Natural Health Care, Santa Barbara.
• Exhaustion. Sleep issues can happen to anyone, but Dr. Maes says there may be a bigger correlation to those who live in an urban area. “Lifestyle for people in an urban environment is very different from people living in more rural environments. The lack of natural green surroundings, spending more time indoors, and increased exposure to artificial lights compromises vitamin D  and melatonin production. This results in immune disruption and sleeping problems.”

Here are some of the best ways to support your friendly microbes and prioritize your long-term health and wellness:

Deposit Photos, copyright name: Kerdkanno

Optimize your diet.

When you are overwhelmed or tired, it is easy to make bad food choices. However, that is all the more reason to try to eat foods that are good for you and will help keep you healthy.

Your microbiome is determined by the foods you eat, so it’s important to have a diet that consists mostly of whole, plant-based foods with an emphasis on prebiotic fiber. Prebiotics are specific fibers found in many foods that nourish our healthy bacteria and help them thrive, similar to the way fertilizer helps a garden grow.

Take a daily probiotic supplement.

Probiotics are effective in replenishing good bacteria populations. Choose a probiotic that has different strains of beneficial bacteria that can survive stomach acid and reach the gastrointestinal tract, where they can provide health benefits.

Make movement a priority.

The research shows that people who are physically active have healthier and more diverse microbiomes. One of the best ways to relieve stress from a difficult day is to exercise. Walking for just 30 minutes each day can help to reduce stress levels and also has a positive impact on your microbial health.

Get plenty of sleep.

Good quality sleep is not only beneficial for reducing stress and keeping you feeling your best physically and emotionally, but research also shows that it benefits your gut bacteria. If you disrupt your circadian rhythms, it can have an adverse effect on your gut microbes, leading to a reduced microbiome.

You should try to get 7-9 hours of sleep every night. This will improve your long-term health and vitality.

Don’t be afraid of a little dirt.

Though we have traditionally tried to keep ourselves clean and free from dirt and bacteria, studies have shown that exposure to these things can actually be beneficial. The microbes in the soil help our immune system to work properly. Try to spend some time outside every day, whether that means gardening, playing with your pet, or going camping. Being outdoors is a great way to stay healthy and have fun.

It is better to clean with water and natural soap rather than antibacterial products that get rid of all the good bacteria.

Say no to antibiotics whenever possible.

Taking antibiotics can be harmful to the good bacteria that live in our bodies. These medications kill both the bad and good bacteria, which can disrupt our microbiome and lead to problems. You should try to stay away from meat, fish, and dairy that might have antibiotics in them. Also, confirm with your doctor that you really need antibiotics before taking them.

Find ways to simplify, shift your perspective, relax, and enjoy more.

Your top priority should be putting first things first and taking care of yourself.

It is important to find ways to support your mental and emotional health in order to live a life that is in line with your desires and to have the best gut and overall health possible. This can be done by saying no more often, becoming a minimalist, going to a meditation retreat, or simply taking the time to appreciate, laugh, and savor the present moment with the people you love most.

It can feel like everyone around us is stressed, disconnected, and frazzled, but we always have the power to choose how we want to live our lives. We can choose to slow down and find peace and balance.