Photo by Vitalii Pavlyshynets on Unsplash
By: Nishita Kulkarni
Facing problems with your gut is painful and troubling. Due to the complexity of the human body, it’s challenging to pinpoint a direct cause of gut-related issues without getting multiple tests, blood draws, screenings, and even ultrasounds. However, what if I told you that Stress could significantly cause gut issues?
What is Stress, and How Does it Affect the Gut?
Stress is the state of mental worry or tension that derives from a problematic situation. Stress causes the body to release a hormone called cortisol into the individual’s bloodstream after releasing adrenaline, so one is highly alert during this time. Cortisol uses glucose from one’s liver for quick energy when stressed.
Stress’s effect on the gut is slightly different; one’s gut and brain are connected due to the gut containing millions of neurons, which is how some can experience their stomach feeling sick when stressed. When stressed, one can feel more discomfort in their bowels, as the tension can affect how much food moves through the body, leading to diarrhea or constipation. Stress can affect digestion by only absorbing certain nutrients from the food one eats, which can increase gas production.
Your intestines have a compressed border that protects the body from certain food bacteria. The border can weaken when stressed, allowing gut bacteria to seep into the body. In most cases, the bacteria is controlled by our body’s immune system, but mild symptoms do occur. Stress mainly impacts people with chronic bowel diseases like Inflammatory Bowel Disease or Irritable Bowel Syndrome. These conditions are usually caused by more sensitive gut nerves, changing micro bacteria, and gut immune responses.
The Gut-Brain Connect: How Stress Affects Digestion
The brain-gut connection is the communication between the central and enteric nervous systems that connects the brain’s emotional and cognitive centers with peripheral intestinal functions. The gastrointestinal tract is sensitive, especially to emotions like anger, sadness, anxiety, and thrill, since these can activate specific symptoms in the gut. So when there is an imbalance between the gut and brain axis, digestive issues are prone to develop.
What is the Eccentric Nervous System? Its role in gut health. The ENS is the significant division of the peripheral nervous system that controls gastrointestinal behavior. The ENS performs certain functions like transporting food to nutrient handling, regulating blood flow, and defense on immunology; when one experiences stress, it can impact the ENS, leading to inflammation and oxidative Stress in the gut; this disrupts the communication of the gut and the brain leading to issues like diarrhea, bloating, and constipation.
The Symptoms of Gut Problem: Caused by Stress
Stress increases gut motility and fluid secretion. Gut motility is the contraction of muscles in the digestive tract, moving food through the body. Stress can cause the muscles in the gut to contract more frequently, increasing gut motility. This increase leads to digestive issues like diarrhea. Increased fluid secretion in the stomach produces more fluids in the digestive tract, usually in the small and large intestines. Stress aids in the overproduction of these fluids, making it difficult for the body to absorb nutrients and water from the food consumed, resulting in digestive issues.
Strategies to Manage Stress and Improve Gut Health
To manage this Stress, techniques like exercise, meditation, and deep breathing are good since when the body releases hormones, cortisol, and adrenaline; they disrupt the digestive system’s normal function. By practicing stress management techniques, one can reduce the levels of stress hormones in one’s body, improving gut health. Exercise can help regulate bowel movements in the gut and reduce inflammation. Meditation and deep breathing can also help by calming the mind, reducing stress hormones, and promoting relaxation. These practices improve gut motility, reducing inflammation and enhancing the gut’s ability to fight diseases.
Nutrients for a Stressed Gut
The role of food in gut health impacted by Stress is also a significant factor. It is said that when stressed and facing gut issues, one should intake more fiber since foods with more of this nutrient can aid in regular bowel movements. Nutrients like Zinc, magnesium, selenium, and vitamins A, B, D, and C play an essential role in maintaining the gut lining, which lowers inflammation in the intestines. Reduce your intake of foods and drinks like alcohol, caffeine, and processed meat if you are affected by Stress on your gut health because these foods can alleviate stress-related gut issues.
Probiotics for a Happy Gut
Probiotics are becoming more popular than ever. They are popularized for a reason, but it is crucial to invest in good-quality ones, as low-quality probiotics and supplements can do more harm than good to your gut health. Probiotics contain live microorganisms that foster good bacteria in the gut, which sends signals to the brain. These signals improve one’s mood and lower Stress.
Conclusion
In conclusion, managing Stress and improving gut health go hand in hand. Stress can have a harmful impact on the gut, causing digestive issues and inflammation. However, we can improve our gut health and reduce stress levels by incorporating exercise, meditation, deep breathing, and a diet rich in fiber, vitamins, and minerals. Additionally, incorporating probiotics into our diets can foster good bacteria in the gut, ultimately leading to improved mood and lower stress levels. By prioritizing gut health, we can improve our physical and mental well-being.
MCR Committee: Health
Bibliography
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