Your mental health plays a crucial role in healthy gut balance and function.
“In my experience, periods of increased stress would often lead to severe flare-ups of my inflammatory bowel disease (IBD),“ Chris Robert, a certified health coach also known as ”The Gut Coach,” told The Epoch Times.
“For instance, during a particularly stressful project at work, I noticed my symptoms of bloating, cramping, and diarrhea intensified significantly. Once I implemented stress management techniques like mindfulness and meditation, my symptoms began to diminish.”
This highlights the direct effect of the nervous system state on digestion, he said.
Effects on Digestion
Internal stressors, such as anxiety and other negative emotions, can signal your brain and affect your gut.
The brain greatly affects how the gut works, including how it moves and how it produces mucus and acid to help digest protein. It is well-established that chronic stress and altered emotional states can change the composition of the gut microbiome.
“When the brain perceives a threat or stress, it triggers the release of stress hormones like cortisol,“ Kimberly Snodgrass, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times. ”These hormones can impact digestion by reducing blood flow to the digestive organs, slowing down or even temporarily halting digestion.”
Digestion is not a priority when you are stressed because the body’s main focus is on survival. During stress, the sympathetic nervous system takes over, preparing your body to either fight the stressor or flee from it, Robert told The Epoch Times. This response reallocates energy and resources to essential functions needed for immediate survival, such as increased heart rate and muscle strength, while functions such as digestion are temporarily deprioritized. This can lead to slowed or impaired digestion, causing symptoms such as bloating, constipation, or diarrhea.
On the other hand, when you’re relaxed, the parasympathetic nervous system, or “rest and digest” response, is activated, promoting optimal digestion, he said.
Soothing Tips
Certain herbs can help soothe a nervous stomach, Snodgrass said. For instance, ginger has been shown to alleviate nausea or queasiness. On the other hand, coffee might not be the best choice for calming a nervous digestive system, as its caffeine content can exacerbate nervousness and anxiety, thus worsening symptoms.
“When I get stressed, I often find myself reaching for foods that aren’t the most nutrient-dense, foods I wouldn’t normally eat,“ Snodgrass said. ”So I have a plan in place to avoid using food as a crutch. Instead, I turn to other coping mechanisms like praying, exercising, or talking to a mentor. These strategies help me get back on track.”
Dr. Dawn Ericsson, an obstetrician-gynecologist, shared with The Epoch Times the importance of always taking time for a meal.
“It is so important to be cautious about what state of mind we are in when preparing for a meal,” she said. “What is happening in our brain directly affects our gut and our ability to digest.”
Calming a nervous digestive system involves practices that activate the parasympathetic nervous system. Robert shared his best tips with The Epoch Times:
- Mindfulness and Meditation: Practicing mindfulness and meditation can help reduce stress and promote relaxation. Implementing a simple three- to 10-minute meditation practice each morning can, over time, make a profound difference in stress levels and the ability to respond better in stressful situations.
- Deep Breathing Exercises: Simple deep breathing techniques can activate the parasympathetic nervous system and improve digestion. Robert advocates taking four deep breaths before eating to rebalance the nervous system and get it back into the parasympathetic state, ready to maximize digestion.
- Regular Exercise: Gentle exercises such as yoga and walking can help manage stress and improve gut motility. Walking can be very soothing on the gut, as it gently massages it and stimulates peristalsis, the wave-like movement of the digestive system. Taking a short 10-minute walk after eating can aid the digestive process.
- Balanced Nutrition: Eating a balanced diet rich in fiber, prebiotics, and probiotics can support a healthy gut microbiome. Incorporate a variety of fruits, vegetables, whole grains, and fermented foods into your diet to nourish beneficial gut bacteria and promote digestive health.
- Adequate sleep: Ensuring you get enough quality sleep can help regulate the nervous system and improve overall gut health. Establish a consistent sleep routine, create a restful environment, and limit exposure to screens before bedtime to enhance sleep quality.
- Hydration: Staying well-hydrated is crucial for maintaining a healthy digestive system. Avoid excessive caffeinated or sugary beverages, which can dehydrate the body.
- Stress management techniques: Identifying and managing stress through activities such as journaling, hobbies, sports, or talking to a therapist can make a big difference. Placing your body under short periods of controlled stress, such as cold showers and ice baths, helps the body react better to stressful situations in the long term. These practices can build resilience and improve your overall stress response.
- Improve emotional intelligence: Developing emotional intelligence involves recognizing and understanding your own emotions and how they affect your thoughts and behaviors. Learning to manage your emotions effectively can reduce stress and its effects on your digestive system.
“Managing stress and maintaining a positive mindset can significantly improve gut health and, in my experience, alleviate symptoms of IBD. It underscores the importance of addressing both mental and physical aspects when managing chronic conditions like IBD,” Robert said.
“This interconnectedness between the mind and body opens up numerous possibilities for treatment and self-care, emphasizing that caring for our mental health is as crucial as tending to our physical well-being.”
