Have you noticed “butterflies” in your stomach before? Or perhaps you felt nauseous before an event, exam or situation? The gut-brain connection is undeniably strong which is why anxiety, depression and stressful situations can be a major factor influencing our gut homeostasis and trigger unwanted symptoms.
The Gut-Brain Connection
We often talk about our “gut feelings” however when it comes to understanding the vital connection between the gut and the brain, how much do we really know?
The gut and the brain are connected via the gut-brain axis which allows for ongoing lively communication between the two. The gut-brain axis connects two important nervous systems – the central nervous system (looking after the brain and spinal cord) and the enteric nervous system (nurturing our digestive system) allowing for bi-directional communication between our gut physiology and brain function. This means that the gastrointestinal tract is sensitive to emotion where stress, anxiety and anger can trigger gut symptoms such as diarrhoea, constipation, gas and bloating.
How Stress affects the Gut
The central nervous system controlling the brain and spinal cord is split into two parts – the sympathetic and the parasympathetic nervous systems. The parasympathetic nervous system (aka the “rest and digest” system) acts by slowing down heart rate, increasing intestinal and gland activity and relaxing sphincter muscles of the gastrointestinal tract – hence creating optimal conditions to digest food properly and allow for optimal gut function. On the other hand, the sympathetic nervous system (aka the “flight or fight” system) is activated in response to stress. In response to a stressful event or situation, our body diverts blood to our peripheries and triggers glucose to be release into the bloodstream to allow for instant energy.
The problem with this is that the parasympathetic system was built to run away from a tiger or escape a dangerous situation, whereas stress manifests in many areas of our modern-day life. Think – being late to pick up the kids, a presentation at work, a final exam, an inbox full of emails or a fight with a loved one. These short-term situations also activate our flight or fight response, leading to an increase in bloating, gas, reflux, diarrhoea, constipation and even the urge to under or overeat which can further enhance this gut symptoms.
Longer-term effects of chronic stress on the gut include changes to the bacterial composition in the gut, an increase in intestinal permeability, an increase in inflammation and may facilitate dysbiotic gut symptoms (1).
5 Tips to reduce Stress & Anxiety
So, what can we do to alleviate these gut symptoms? Focus on the root cause – stress. There are many tips, tricks and techniques to reduce stress, but here are my top 5 for you to try:
- Meditation practices.
I know this can be an intimidating thought for some, but simply start with 5-10 minutes of meditation per day and integrate it with a time of day that suits you. You can either follow along with an app or YouTube video, or simply put a timer on your phone and focus on your breath.
- Move your body.
What is your favourite way to move your body? Whether it’s yoga, pilates, HIIT sessions, swimming, surfing or running – find something that you genuinely love to release endorphins and relieve stress.
- Open up to a counsellor, psychologist, therapist or even a friend or family member.
There is absolutely no shame in seeking help. Please do not let your stress and overwhelm build up in your own thoughts. By simply talking about your stresses and life circumstances to others, you are opening yourself to support, love and guidance.
- Enjoy some quality “me” time.
A lot of us often get caught up in the excitement and mayhem of life (myself included), where we forget to listen to our bodies and figure out what we truly need. Remember to take a step back from time-to-time and indulge in some quality “me” time.
This could look anything from running yourself a bath, sitting down with a tea and a book or watching your favourite Netflix show with a bowl of ice cream. Focus on something that will make you feel refreshed and rejuvenated to take on whatever you may have in store in the upcoming week.
- Nourish yourself.
High-palatable, energy dense foods are generally our go-to foods when we are in a stressful situation, however this is not ideal for optimal stress responses in our body. In addition to this, poor diet can foster gut permeability which may harm that vital gut-brain response (1).
There is a dynamic connection between diet, stress and gut health which is why it is so important to nourish yourself properly, so that your body can appropriately respond to stressful situations.
Written by:
Mollie Caughey-Wade,
Clinical Nutritionist (BSc).