Gut Feelings: How Stress Impacts Digestion
The phrase “gut instinct” was popularized in the 1970s to describe making a decision based on feeling rather than logic. However, there isn’t as much distance between those instincts and the brain as we might have originally thought.
In fact, some researchers refer to the gut as the body’s “second brain” because it contains a complex nervous system with over 100 million neurons that control digestion, strengthen our immune systems and impact our emotions.
In turn, emotions like anxiety, depression and stress also can affect your stomach through what’s called the “gut-brain axis.” They can disrupt the digestive system, leading to problems such as bloating, cramping, diarrhea and nausea.
And if you already have a gastrointestinal disorder like gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), stress can cause your symptoms to flare up.
Fortunately, we don’t have to be stuck in a vicious cycle. We can keep our stomachs healthier by:
Eating gut-friendly foods
such as whole grains, fruits and vegetables to promote the growth of beneficial gut bacteria. Additionally, consider adding fermented foods like yogurt, sauerkraut and kimchi to meals to maintain a balanced microbiome.
Exercising for at least 30 minutes
five times per week. Studies show that even low-intensity workouts can reduce the time it takes for food to move through the digestive tract. Working out also boosts your mood by reducing cortisol while releasing endorphins (feel-good hormones).
Having more fun.
46% of Americans say they use hobbies to reduce stress, and in 2023, the American Psychiatric Association reported that adults who engage in more creative activities have better mental health.
Limiting irritants
like caffeine and alcohol, as both can cause inflammation and increase stress. Women should consume no more than one alcoholic drink per day, while men should keep it to two or less. The FDA also recommends no more than four cups of brewed coffee per day.
Practicing mindfulness.
Activities like meditation and yoga can both calm your mind and stimulate the vagus nerve—the pathway between your gut and your brain. This will help you get into "rest and digest" mode rather than feeling stressed.
Prioritizing sleep.
Getting seven to nine hours of rest helps your digestive system repair itself and keep your mood balanced, but lack of sleep increases cortisol and reduces good bacteria in the gut.
You might find that these six small changes will make you, and your gut, happier.
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