Stress and Gut Health
Brain-gut communication is a hot topic these days with many research studies connecting chronic stress and its effects on digestive diseases. Prolonged stress is linked to increased inflammation in the digestive tract which can affect the gut microbiome.
When a stress response is triggered either by work stress or running from a lion, (our ancestors) our body’s response is a fight or flight reaction. This fight or flight response triggers an immune reaction which increases the circulation of white blood cells. These cells fight to keep our immune system healthy. If the stress doesn’t reach a stopping point, escaping the danger of a lion's attack, the increased circulation of white blood cells, which would normally be reduced after the stressful situation has ended, leads to chronic inflammation in the gut and all over your body, which can reduce the amount of healthy gut microbiome. Increased inflammation from chronic stress not only disturbs the gut microbiome it is linked to obesity and metabolic syndrome, IBD, inflammatory bowel disease, Gout, and other gut-related issues.
We have the ability to change most of our stressful situations by making small lifestyle changes throughout the day, week, month, and year which will reduce our risk for chronic illness. Take time in your day for self-care, either taking a 15-minute walk, getting up from your desk and stretching, or having a cup of tea. The best advice I have for those that work on a computer all day to avoid eye strain and increased stress is to look away, out a window preferably, from the computer every 1/2 hour to reduce eye strain and headaches as well.
We can also help combat stress-related illnesses by looking at our diets and making changes that will improve healthy microbiomes and reduce inflammation. Eating a low-inflammatory diet will help to reduce inflammation in our bodies. Cut out inflammatory foods such as added sugars, fried foods, and high sodium content foods such as processed frozen meals and snack foods, and replace them with fresh ingredients like vegetables, fruits, lean meats, and beans to reduce our risk for chronic illness and digestive issues.
Cooking methods can also help reduce our risk for increased inflammation by choosing to grill or roast veggies and meats and using healthy oils for cooking such as olive oil and coconut oil. These small changes can make a huge difference in our gut health and overall whole-body health.
Moving your body can help reduce inflammation, it also increases circulation, and reduces blood pressure, anxiety, and stress. You don’t have to do a long workout for these to take effect and have positive benefits just 20 minutes will do.
If you have tried many things, and have had no success from doctors that keep prescribing meds try these small changes. Be patient and create a goal and stick with it for at least a month so you can see the effect. Making changes to diet, exercise, and self-care can reduce medications, reduce symptoms of gut-related issues, or get rid of them completely.
Finding ways to reduce stress should also include adding herbal teas or tinctures to your daily routine can help lower our stress levels and avoid chronic illness in the future. Visit our Move, Nutrition, Self-care, and Medicinal herbs pages for ideas.
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