Emotional Stress & The Digestive System|GI Tract

Emotional stress can wreck our digestive system causing decreased digestion, dysbiosis, decreased bacterial diversity and increased intestinal permeability.

Digesting food takes a lot of energy. When we are in emotional distress or simply a state of stress where adrenaline is surging and our sympathetic response is activated (Fight or flight), our bodies divert our energy towards other functions that are necessary during this time and there is a decrease in digestion.

Stress also alters gut bacteria’s composition through the activation of our sympathetic response (fight or flight) which releases stress hormones, toxins and causes inflammation. Stress has an influence on which gut microbes thrive (in this case bacteria) and lead to bacterial imbalances (dysbiosis) as well as decreased bacterial diversity. The release of these stress hormones may trigger changes in our eating habits and alter our mood. I will also mention that digestive issues such as Irritable bowel syndrome (IBS), bloating and gastroesophageal reflux disease (GERD) are linked to the aforementioned due to what we know as the gut-brain axis or brain-gut connection.

I’m sure most of us have heard the terms “leaky gut” or increased intestinal permeability. Recent studies show that stress weakens the tight barrier that keeps bacteria, toxins and partially digested food from leaking from our intestines into the blood stream. This is a topic that is still considered theoretical and is being studied in greater depth due to the complexity of the gastrointestinal system. I’d be happy to share a podcast that discusses this topic in detail for those who are interested.

I’d like to note that stress is NOT the ONLY factor that compromises our microbiome, use of antibiotics, lifestyle choices such as exercise, substance abuse, sleep habits and genetic predisposition are taken into consideration as well, but here we are focusing on stress.

A certain amount of stress is necessary for survival, the immunity and focus; however, there are ways to regulate emotional stress that leads to anxiety, depression and a compromised microbiome. There are also ways to strengthen our microbiome and prevent digestive disorders. See below for some tips! If you are interested in learning more about any of the following, or have any questions feel free to reach out to me via Instagram.

Regulating emotional stress:

· Meditation

· Breathing exercises

· A morning routine that involves time alone to self soothe, journal, go on a walk, or simply

do anything that feels good for YOU

· Exercise

· Limiting screen time (social media, television) especially after 10 pm and when you

wake up

· Getting at least 10 minutes of direct sunlight first thing in the morning

· Setting boundaries and learning how to say NO

· Clearing clutter in your home and workspace

· Breaking ties with those that no longer add positivity to your life

· Spend more time in nature

· Donate or help those in need

· Find a hobby or passion project

· Express your needs and avoid people pleasing

· Psychotherapy: here you can learn to tend to your inner child, process trauma, transform

limiting beliefs, find your purpose and meet yourself at a deeper level.

· Acupuncture

Strengthening our microbiome & aiding digestion:

· Taking quality Probiotics that have been quality assured and independently validated

· Eat fermented foods such as Kimchi, yogurt, sauerkraut

· Eat an array of complex carbs

· Consume a broad variety of plants (vegetables)

· Avoid highly processed foods

· Limit sugar intake and artificial sweeteners

· Avoid extreme dieting and fasting if not monitored by a health professional

· Prioritize sleep

· Avoid over sanitizing your environment

· Check your micronutrient levels with a blood test

· Eat your meals slow and mindfully, avoid eating when emotionally charged or anxious

· Acupuncture

** There are many herbs/botanicals that aid in digestion & decrease bloating, but a personal evaluation is necessary in order to suggest the appropriate blend since every individual has their own unique digestive rhythm and or digestive issue. Also, not every herb/botanical is safe to ingest during pregnancy such as Orange Peel for example, due to its teratogenic effects.