Stress doesn’t just affect your brain; it has an equally deep impact on all body parts. Whenever a person is stressed, several changes happen in their normal body functions. For many people, one of these changes includes issues with the proper digestion of meals. For example, some people start having constipation due to stress, while others complain about loose stools. Whatever the cause of your stress, it can ruin your body's digestive functions.
The link between stress & digestion
You must be curious to know how stress is linked with digestion as both involve two different body parts. Stress is linked to the brain, while digestive issues are linked to your digestive tract and stomach. However, according to research, our stomach and digestive tract have something similar to our autonomic nervous system. This similar nervous system is now named the enteric nervous system and can be triggered by stress hormones.
When stress hormones are released in our brain when we are anxious, they flow into the bloodstream and reach the enteric nervous system. Upon entering the enteric nervous system, they start to send signals to the stomach and intestines to contract or relax unusually. When this happens, it becomes difficult for the food inside the stomach to digest completely. In the same way, the intestines fail to manage the regular bowel movements as they were doing before. As a result, a person either gets loose stools or constipation or gets diagnosed with IBS (Irritable Bowel Syndrome). Before, IBS was considered a benign condition unrelated to more serious diseases like ulcerative colitis or Crohn’s disease. We now know that people with IBS have more inflammation in their bowels caused by stress, small intestinal bacterial overgrowth (SIBO), or an unhealthy lifestyle. So the treatment should focus on that and not just:
“There is nothing wrong with your intestines, so just live with it”.
People with prolonged stress are usually more prone to digestion issues that can flare up at any stress-filled moment. Prolonged issues with digestion can negatively impact your health and well-being. Therefore, you must take measures to manage your stress and digestive health. Here are some tips you should follow whenever you are under stress.
How to control digestive issues when you are under stress
Stress is a condition that we keep facing on and off, but can’t say goodbye to forever. Although we can manage our stress effectively, it is also important to learn to protect our well-being whenever stress hits us. Therefore, by following some of these simple tips, you can save your digestive system from the effects of stress.
Focus on healthy eating
It is important to focus on healthy eating, such as eating lots of vegetables and fruits, because they are nutrient-dense and provide energy to our bodies. Your body will also get the required nutrition to fight the stress agents, and a healthy diet is easily digestible.
Eat smaller portions
Eating in smaller portions is the best strategy to protect you from digestive issues when you are under stress. You won’t overburden your digestive system, and it will be easier for your stomach to effectively digest the smaller food portions without creating any digestion issues.
Increase your physical activity
An increase in physical activity will result in improving your digestion and managing your stress level. Go for a walk, exercise at the gym, or perform any physical activity that keeps you active and makes you happy (mine is dancing, for example). This is the best way to avoid digestion issues such as IBS, loose stools, diarrhoea, constipation, and stress.
Drink lots of water
Drinking lots of water helps flush out the toxin compounds in our body and improves blood flow. As a result, our organs receive a good supply of clean and oxygenated blood to perform their functions properly.
Intermittent fasting
Intermittent fasting has many benefits based on at least two mechanisms: reducing oxidative damage and increasing cellular stress resistance. Basically, that means that it helps your body deal with stress. Fasting also triggers the process of autophagy (=”self-eating"), which breaks down and recycles dysfunctional proteins and cellular debris. It’s similar to taking out the trash and cleaning up daily around the house.
How to manage stress
Now that you know how to protect yourself from the adverse effects of stress, let's look at how to control it in the first place. Here are some simple but effective tips to manage stress:
Practice stress management strategies
Engage in regular meditation, yoga, or other relaxation techniques. These practices can help calm your mind and reduce anxiety by promoting relaxation and mindfulness.
- Meditation: Daily meditation can help clear your mind and reduce stress. Techniques such as mindfulness meditation focus on being present in the moment and can significantly lower anxiety levels.
- Yoga: Yoga combines physical postures, breathing exercises, and meditation. Regular practice can reduce the stress hormone cortisol and increase body awareness, promoting a sense of calm and well-being.
- Other relaxation techniques: Consider activities like deep breathing exercises, progressive muscle relaxation, or guided imagery. These methods can help you manage stress by triggering the body's relaxation response.
Make lifestyle changes
Eat healthily and avoid processed, junk, or fast food. A balanced diet supports your overall well-being, boosts serotonin levels (the "happy" chemical), and helps your body cope with stress.
- Balanced diet: Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. These foods provide essential nutrients that support brain function and mood regulation.
- Hydration: Drink plenty of water to stay hydrated. Dehydration can exacerbate stress and anxiety.
- Avoid stimulants: Limit your intake of caffeine and sugar, as they can increase stress levels and disrupt sleep patterns.
Maintain a proper nighttime routine
Ensure you get 6–8 hours of sound sleep every night. Quality sleep is essential for stress management and overall health by lowering cortisol levels and allowing your body to recover and rejuvenate.
- Sleep hygiene: Maintain a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends.
- Relaxing bedtime routine: Create a calming pre-sleep routine, such as reading a book, taking a warm bath, or practising gentle yoga. Avoid screens (phones, tablets, TVs) at least an hour before bed as the blue light can interfere with melatonin production.
- Comfortable sleep environment: Ensure your bedroom is quiet, dark, and cool. Invest in a comfortable mattress and pillows to improve sleep quality.
Take supplements
Certain supplements can help combat stress by supporting the nervous system and promoting relaxation.
- Magnesium: Magnesium helps relax muscles and calm the nervous system. It is known for its ability to reduce stress and improve sleep quality. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains.
- Adaptogens: Adaptogens like ashwagandha and rhodiola can enhance your body’s ability to handle stress. Ashwagandha can reduce cortisol levels and improve stress resistance, while Rhodiola can boost energy and reduce fatigue associated with stress.
- Lion’s mane mushroom: This medicinal mushroom is known for its potential benefits for brain health and stress reduction. It may improve cognitive function, reduce anxiety, and support overall mental well-being.
By incorporating these detailed strategies into your daily routine, you can effectively manage stress and protect your body from its adverse effects. Managing stress helps prevent digestive issues such as loose stools, diarrhoea, constipation, or IBS. With the right techniques, you can enjoy good overall health and lead a healthy, happy, and prosperous life.
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