It may be surprising, but it’s true: you can’t fix your gut without fixing your stress. Being under extreme stress for too long in your life can cause you several digestive problems like bloating, gas, irregular bowel movements, constipation, etc. But what if we say that there’s an escape from all these problems? You read it right. This blog will help you understand the connection between stress and gut health, with a few tips that will help you manage your stress effectively.
Your gut is a foundation of metabolic health—over 90% of serotonin is produced by your gut alone. While serotonin is often called the ‘happiness chemical,’ its role is more complex—especially in the gut. Too much serotonin in the wrong place can contribute to inflammation and stress-related digestive issues. Excessive serotonin promotes inflammation, gut stagnation, and systematic stress. Your gut microbiome can affect your mental health in many ways, including emotional behaviour, pain perception, and how your stress system responds.
Are you still wondering how chronic stress impacts our overall gut health and digestion? Check the below statistics.
- As per TOI, a WHO study in 2019 revealed that over 90 million Indians suffer from mental health disorders.
- Around 70 to 80% of urban Indians complaining about gut problems are linked with their stress and poor diet.
A significant number of individuals with poor gut health also report experiencing mental health problems like anxiety and mood swings.
Stress and Gut Connection: How Stress Affects Your Gut Health
Stress is something that we all deal with once in a lifetime, whether it’s from school, social life, or other societal pressures. Understanding how chronic stress impacts your overall gut health can help you find better ways to care for both your mental health and gut health. Here are some ways in which stress
- Makes your digestion hard and increases bloating
- Diverts blood away from your digestive system
- Can lead to constipation and diarrhoea
- Make you crave sugary or fatty foods that can upset your gut and digestion.
- Causes immune hyperactivation, resulting in more inflammation and damage to digestive tissues.
Related: Importance of Gut Health: Why It matters for Overall Well-being
How to Know If Stress Is Affecting Your Digestion?
It can be tricky sometimes to tell if your digestive issues are because of stress or if your gut is unhealthy because of some other reasons. So, better to consult your doctor before jumping to any conclusion.
Stress-related symptoms in your digestive issue usually appear temporarily and fade once the stressful event is over. You may feel fine most of the time but notice flare-ups during stressful moments. Here are what digestive or gut health issues you can face because of stress:
- Gut issues from stress typically cause mild to moderate discomfort—gas, bloating, occasional diarrhoea or constipation, and stomach aches. However, they generally don’t cause severe issues.
- Stress can make the gut more sensitive to certain foods, but typically, the food intolerances or triggers are temporary. When the stress passes, you might find you’re okay with certain foods again.
- Gut problems due to stress are often accompanied by other signs of stress, like:
-
- Anxiety or tension
- Trouble sleeping
- Headaches or muscle pain
- Irritability or mood swings
Related: 5 effective ways to deal with trauma
What if you have other digestive issues?
Symptoms of other digestive issues like IBS, GERD, Coeliac disease, or IBD are more consistent and can exist for long and worsen over time if ignored. Here are the symptoms of other digestive issues where stress may not be the factor:
- If your gut symptoms are accompanied by fever, fatigue, unexplained weight loss, joint pain, or changes in appetite, it could point to an underlying condition such as IBD, coeliac disease, or an infection.
- If certain foods consistently trigger your symptoms (such as dairy, gluten, or spicy foods), it could indicate an intolerance or digestive issue, such as lactose intolerance.
Note that conditions like IBD (Crohn’s disease or ulcerative colitis) or Coeliac disease can cause more severe symptoms, such as:
-
- Significant weight loss
- Blood in stools
- Chronic diarrhoea or constipation
- Extreme fatigue, fever, or joint pain
If you notice any of these, it’s worth investigating a deeper condition.
Habits that Heal Your Gut Faster
Your lifestyle choices have a great impact on your gut health and digestion. Sticking to these small, right habits can help you make your way towards better gut health.
- Add fermented foods to your diet
- Drink peppermint, ginger, and chamomile teas
- Eat slowly
- Limit processed foods
- Eat more garlic and onion
- Try having enough fibre per day (30 gms/day)
- Walk daily and
- Stay hydrated
Foods that can help you manage depression
Battling depression is one of the hardest things a person can go through. If you think that depression is affecting your appetite, try managing your depression through these nutritious foods.
Vitamin E-rich foods
- Mango
- Butternut Squash
- Olive oil
- Swiss Chard
Omega-3 fatty acids
- Salmon
- Walnuts
- Chia seeds
- Pecans
Vitamin C-rich foods
- Oranges
- Blueberries
- Pineapple
- Bell peppers
Foods with Vitamin D3
- Cheddar cheese
- Eggs
- Yoghurt
- Salmon
Effective Tips and Therapies to Manage Your Stress
Managing stress can not only keep your mental health good but is also a key to a healthy gut. Learning how chronic stress impacts your overall gut health is crucial because prolonged stress can lead to digestive issues like an imbalance in gut bacteria. Here are some tips, techniques, and therapies that can help you manage your stress effectively.
If you are feeling stressed, it is better to relax and unplug for a few minutes for yourself; it can help you save money. Try these stress management techniques at home to get rid of your stress and improve your mental health. This cure will not cost you a penny.
- The 4-7-8 breath will help you respond, not react. Inhale for 4, hold for 7, and exhale for 8 seconds. It calms the anxiety fast.
- Be physically active; exercise for at least 10 minutes a day
- Walk in nature
- Celebrate your wins, no matter how small they are
- Surround yourself with people who make you smile
- Dive into your hobby; of course, there’s no harm in making time for leisure.
- Pen down your feelings; it will help lighten your heavy heart.
Therapies to improve stress and gut health connection
However, if your stress is prolonged and you think your techniques are not working in your favour, then it will be best to consult a therapist.
There are many types of psychotherapies that can help you ease your gastrointestinal distress; some of them are:
- Cognitive behavioural therapy (CBT)
CBT helps stressed-out patients manage their depression and anxiety by making them learn coping skills. It helps patients identify and change negative thought patterns and behaviours, resulting in the development of coping mechanisms and behavioural changes.
- Relaxation therapy
Relaxation therapy helps you release anxiety and refresh your body, mind, and soul. By taking time to relax, you allow your body to lower its stress levels, which can lead to better sleep, an improved mood, and even a healthier gut. Regular relaxation exercises help release built-up stress, making it easier to stay focused and positive throughout the day. Whether it’s through listening to soothing music or practising mindful breathing, relaxation therapy can be a simple yet powerful tool to manage stress.
- Hypnosis
Hypnosis therapy is a great way to escape from your deep states of anxiety. This transformative practice takes you beyond relaxation and offers you inspiration for self-discovery and inner peace. This therapy is the best fit for anyone seeking a journey of transformation and personal growth. But does hypnosis really work?
Yes and no.
Hypnosis only works if your mind is open to a suggestion, it can’t really do the impossible.
For example, let’s say you want to hypnotize someone into being your servant, it’d only work if they were already mentally open to the idea. Hypnosis works off a suggestion, so you can’t completely change someone. Basically, it would have to be something they’d actually do already.
Train Your Brain and Heal Your Gut Now!
The fix should begin internally. Break out of your stress chain and focus on easily digestible nutrient-dense foods such as ripe fruits, honey, milk, gelatine, and quality easily digestible proteins. Understanding stress and gut health can help you realise how important it is to maintain your mental health.
You can also try to add variety to your diet, but be sure it is filled with well-cooked, soaked, or sprouted food products. Always remember that a balanced gut is so much more than digestion.
FAQs
Q-1: How does stress affect the gut?
Stress can cause many digestive issues, like constipation, diarrhoea, etc., and can also increase the sensitivity of your GI tract.
Q-2: How can to reduce stress in your gut?
There are several ways to manage stress that can help you lower inflammation caused by your negative emotions: meditation along with deep breathing, walking, exercise, etc. If you feel stressed consistently, then you can also go for stress management therapies.
Q-3: How is gut health linked to mental health?
Irritation in your gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes.
Q-4: What illnesses are caused by stress?
Stress can make you sick by posing a risk of getting many dangerous health problems like high blood pressure, heart disease, stroke, obesity, and diabetes.
Q-5: How do I heal my gut from anxiety?
Adopting good lifestyle choices, adding prebiotic and probiotic-rich foods to your healthy diet, and managing stress and gut health connection effectively are a few ways that can help you heal your gut from anxiety.
About The Author
