It is very well known that your digestive health is affected by many different factors. Stress is one of those factors and it heavily affects your gut health. Whenever you have any “gut-wrenching” experiences, it is known that you “feel nauseous” in those situations. The gastrointestinal tract is very fragile and emotionally sensitive. Anger, worry, and happiness are among emotions that can cause discomfort in the gut.
Your stomach and intestines are very easily affected by the brain. As a result, sometimes if your digestive system is in distress, it can be the result of anxiety, stress, or depression. This happens due to the fact that the brain and the gastrointestinal (GI) system are linked to one another.
When was the last time you checked in with yourself, especially about your stress levels?
Whatever the stressor, it’s critical to evaluate how stress affects your health and well-being. After all, too much stress can have both mental and physical consequences for your body, including playing havoc on your stomach and digestion.
Effects of stress
The effect of stress on your gut depends on how long you’ve been stressed:
- Short-term stress can lead to losing your appetite and your digestion will slow down.
- Long-term stress can cause gastrointestinal (GI) problems such as constipation, diarrhea, indigestion, or anemia and an upset stomach.
- Long-term chronic stress Long lengths of time may result in more serious problems, such as irritable bowel syndrome and other GI issues.
Regular stress management is one of the keys to healthier digestion. Reduced stress helps reduce gut inflammation, alleviate GI distress, and keep you nourished since your body can focus on absorbing the nutrients you require.
If your stress levels are harming your digestion, here are four suggestions to assist improve your gut.
Yoga should be practiced.
Make sure you obtain adequate physical exercise on a regular basis, such as walking or jogging, to help and promote digestion.
Exercises that focus on alignment and posture, such as Hatha or Iyengar yoga, may also help to reduce gastrointestinal symptoms and enhance stress results.
Consider mindful meditation.
Scientific evidence suggests that a mindful meditation practice, in which you gain a heightened awareness of your daily life, may also be beneficial. Meditation and deep breathing techniques may help to reduce inflammation, which is a sign of stress in the body. As a result, an overworked digestive system may be relieved.
Try sitting up straight, away from distractions, and doing 2 to 4 rounds of deep breathing before your next meal. Inhale for four counts, hold for four counts, and exhale for four counts. Do this before each meal to assist your body relax and prepare for digestion (i.e., rest and digest mode).
Consume prebiotics and probiotics.
When it comes to food, choose foods that support good gut bacteria, such as prebiotics. Prebiotics can be found in inulin-rich fruits and vegetables such as asparagus, banana, garlic, and onions. Probiotics can be found in fermented foods such as kefir, kimchi, kombucha, natto, sauerkraut, tempeh, and yogurt.
Prebiotics and probiotics can change the microbial makeup of the gut microbiome, creating an optimum environment for more beneficial bacteria to thrive and aid digestion.
Get rid of your smoking habit.
Try starting a new habit and get rid of old bad habits. If you go for a cigarette when your stress levels rise, it’s time to reconsider this coping strategy. Cigarette smoking is most usually associated with heart problems and respiratory disorders, but study suggests that the unhealthy habit can also harm your digestive system.
Smoking increases your chances of acquiring peptic ulcers, GI disorders, and cancer-related conditions. If you smoke, make a plan and talk with your doctor or healthcare practitioner to help you reduce back or quit altogether.