How Stress & Anxiety Impact Digestion

Have you ever had ‘butterflies’ in your stomach before a presentation? Or experienced a change in your appetite or bowel habits when you’re worried? These are just a few examples of how stress and anxiety can affect digestion.

The reason why the gut and brain are connected starts with an understanding of the nervous system and gut-brain axis. The nervous system is composed of both the central nervous system and the peripheral nervous system. The central nervous system makes up the brain and spinal cord, while the peripheral nervous system controls sensory and motor information across the body. However, the gut is also known as the “second brain” which is called the enteric nervous system (ENS). The enteric nervous system regulates gut motility and secretions. It can run independently of the brain, however, can also be directly influenced by the messages it receives from the brain.

The gut and the brain are in constant communication with one another, primarily through the vagus nerve. We refer to this communication pathway as the gut-brain axis (GBA). The vagus nerve is a bundle of nerves that runs from the brain to the colon. This is a key component of the peripheral nervous system. The vagus nerve is influenced by the way our brain perceives stress via the sympathetic and parasympathetic nervous systems. 

Sympathetic Vs Parasympathetic Nervous Systems

When we are under stress, whether physical or psychological, our bodies go into the sympathetic nervous system state, also known as the “fight or flight” response. This response increases heart rate, slows digestion, dilates pupils, and constricts blood vessels. While this response is usually acute and only triggered for a short amount of time, the brain does not know the difference between chronic stressors in your life versus being chased by a tiger. Therefore, chronic stress can leave the body stuck in a sympathetic nervous system state.

Because of the gut-brain connection, this stress response is then mimicked in the gut, which can lead to digestive symptoms of diarrhea, abdominal pain, and bloating. These symptoms will be even worse for those with irritable bowel syndrome (IBS). 

Once the body becomes aware that the stress is gone or no longer a threat, the body enters the parasympathetic nervous system state, referred to as the “rest and digest” state. This response slows heart rate, enhances digestion, and relaxes muscles. This response helps calm the body back down. It is also activated when we are in a relaxed, mindful state, which is an important piece to combating chronic stress. 

When it comes to digestion, we want to ensure our body is in the parasympathetic state for optimal digestion when we eat. We can do this by creating a relaxing and de-stressing environment for ourselves with meals. 

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3 Tips For De-stressing at Meals

  1. Take 5-10 deep breaths before a meal.
    Allow yourself to take a deep breath before a meal to put you in a more relaxed state. You will direct oxygen to your digestive organs, slowing heart rate and bringing more awareness back to your body. This process can be repeated after a meal.

  2. Chew your food thoroughly
    Chew food until each bite is completely broken down in the mouth. This requires less work for the stomach and small intestine during the digestive process, which can improve the efficiency of digestion. Eating too quickly and not chewing thoroughly adds more work for the rest of the digestive tract, which could lead to digestive symptoms. 

  3. Create an enjoyable environment for meals

Mealtimes should be as relaxing as possible. Remove screens or distractions, and choose to enjoy your meal in the presence of those you love. Inspire positive conversation, and take time to notice and talk about the flavors and textures you are experiencing from the meal.

Proper digestion is not just about WHAT you eat, but also HOW you eat. For those struggling with IBS, making mealtimes as stress-free as possible can help prevent symptoms. While stress is not completely unavoidable, these 3 tips can help support your gut.

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Hi, I'm Erin, founder and lead dietitian at Gutivate. Myself and my team are here, across the US to help you get control of your IBS!
 
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