Impacts of stress on your gut health

We all know that stress isn’t good for us, but did you know that stress levels can also wreak havoc on our gut? Learn how to combat stress through nutrition with this article from Lee Holmes, Holistic Nutritionist and 9 x Author, www.superchargedfood.com

When we think of stress, some of us may think of bosses putting pressure on us at work, not having enough time to do all the things we need to get done in a day and having too many commitments, such as family commitments, social events, or work commitments.

But there are other things that can negatively affect your gut health. Did you know that too much exercise, not getting enough sleep and not feeling moments of joy and pleasure in our daily life can also cause stress that affects your gut?

Stress produces too much cortisol in our bodies, which is linked to the “flight or fight” response. Cortisol activates the sympathetic nervous system. When the sympathetic nervous system is activated, the parasympathetic nervous system must be suppressed, since they cannot operate simultaneously.

Usually when we're eating, the parasympathetic nervous system is at play. This is important because for the body to best use food energy, enzymes and hormones controlling digestion and absorption must be working.

When you have a stressed out, cortisol-flooded body digestion and absorption are compromised, indigestion develops and the mucosal lining becomes irritated and inflamed. Mucosal inflammation can lead to the increased production of cortisol becoming a viscous cycle.

On the flipside, strong evidence from animal studies is showing that pathogenic bacteria and inflammation of the gut can activate the vagus nerve through an anti-inflammatory reflex that can have negative consequences for brain function, mood and anxiety levels.¹

The vagus nerve is a mind–body feedback loop, where messages from the gut can travel ‘upstream’ to your brain and ‘downstream’ from your conscious mind, signalling your organs to create an inner calm so you can ‘rest and digest’ during times of safety, or to prepare your body for ‘fight or flight’ in dangerous situations.

The first step in the role of balancing gut health and stress is to be mindful of how big a role stress is playing in your life and start noticing when it affects you and what triggers it.

The next step is to look at ways of minimising the stress in your life. If you’re always stressed about being late to work, perhaps you could start getting ready a little earlier or prepare what you need the night before. It seems obvious, but these simple steps can make a very big impact in reducing our stress levels and therefore, our overall health.

When it comes to stress and nutrition, to help ease its effects on your mind and body it’s helpful to consume foods that are calming, boost the immune system, aid sleep and soothe inflammation. Eating a gut friendly diet can help to improve mood and a balanced microbiome. You’ll find lots of gut friendly recipes on my website www.superchargedfood.com

Look for in-season foods, which give your immune system a boost. As your immune system can be strained when you’re under stress, a symptom of this is frequently catching colds and infections.

Vitamin E can help strengthen the immune system², simply by eating eight to ten almonds a day and including avocado in your diet. Avocados are really good for soothing nerves and anxiety and contain B vitamins.