It might surprise you, but when stress attacks, its primer battle front is the gastrointestinal tract. Why that happens, you ask. To insert some brain science here, 90% of our brain\u2019s function supplements the vagus, or the pneumogastric nerve, which connects the brain stem to your abdomen. Decreased brain activity results in poor vagal activity, which inflicts the intestinal immune system and intestinal blood flow. This favors the growth of yeast and pathogenic bacteria which cause a leaky gut.
\nThis situation is worsened by a fundamental physiologic response that has marked our nature since the primitive years, known as the \u201cfight or flight response\u201d. In the stone ages, this function served as a genetic wisdom implanted into our brains to protect us from the proverbial tusks of a tiger. It pumped adrenaline and other stress hormones through our body in order to prepare us to \u201cfight or flee\u201d. Unfortunately, in today\u2019s modern society, a \u2018tiger\u2019 is upon us every 10 minutes. And, in order to defend us, our body shunts blood flow away from our digestive system to propel our muscles and heart. So, our pupils dilate, our heart starts pounding and our hair rise. To produce adrenaline, our body uses energy from the \u201csugar storage\u201d. As a result, the stress response decreases our gut motility, nutrient absorption, oxygenation and enzymatic output.
\nBut how exactly is our mental health connected with our gut?<\/p>\n
The Gut-Brain Connection<\/strong><\/p>\n Chris Kresser, a globally recognized leader in the field of ancestral health and New York Times best-selling author of the book \u2018Your Personal Paleo Code\u2019, says: \u201cThey\u2019re not connected, they\u2019re the same system.\u201d According to him, we should treat emotions and physical health in a cyclical rather than a linear fashion. To explain this further, some physicians describe it as having two brains: the central nervous system and the enteric nervous system. Both organs are created out of the same type of tissue. Symptoms of a Gut-Brain Malfunction <\/strong><\/p>\n Research has proved that people with GI syndromes have a lower pain threshold than healthy ones. So it\u2019s not about the amount of gas you produce daily, it\u2019s about the pain it afflicts. A common symptom is also feeling like you \u201cneed to go\u201d, only to find out it was a false alarm after you\u2019ve pulled down your pants. This happens because stress builds pressure in our body, making us feel like we\u2019re ready for a bowel movement. To make sure that your GI illness is caused by stress, Harvard Healthbeat has listed these physical symptoms as related to stress: And as for emotional signs:<\/p>\n \u2022 overwhelming sense of tension or pressure As written in the Journal of Physiology and Pharmacology: But we shouldn\u2019t discuss symptoms as a mass of ingredients all boiling in the same cauldron. Stress is associated with numerous GI ailments. Those are: Inflammatory Bowel Disease (IBD), Irritable Bowel Syndrome (IBS), Gastroesophageal reflux disease (GERD), peptic ulcer and food allergies. All of these syndromes have different sets of symptoms. In this article, we\u2019ll refer to the two that physicians have mostly related to stress: IBD and IBS.<\/p>\n Inflammatory Bowel Disease<\/strong><\/p>\n IBD patients suffer from red, swollen and overly painful digestive tracts. This category includes Crohn\u2019s disease and ulcerative colitis. While Crohn\u2019s disease debilitates the tissue lining of the GI tract, ulcerative colitis afflicts the colon and rectum. The impact causes ulcers, bleeding and pus. Symptoms vary among gut pain, fever, rectal bleeding and diarrhea, fatigue, loss of appetite, weight loss, and anemia. But how can stress cause a relapse? <\/strong><\/p>\n As we discussed above, when stress attacks, our body prepares for a fight-or-flight response by producing hormones such as adrenaline, which trigger inflammation. In IBD patients whose symptoms have been dormant, this reaction can awaken the disease.<\/p>\n Irritable Bowel Syndrome<\/strong><\/p>\n IBS is a lifelong condition that affects the colon. Symptoms are stomach cramps, bloating, gas, diarrhea and constipation and they can occur periodically, lasting from days to months. How to break the vicious circle of a brain-gut illness<\/strong><\/p>\n To successfully address gut issues, one needs to consider the role of the brain. Probiotics and healthy nutrition are significant, but it\u2019s not unlikely that you could do all of that properly and still have gut symptoms. The Relaxation Response<\/strong><\/p>\n Dr. Herbert Benson, founder of Harvard\u2019s Medical Institute, has provided an easy method to unwind in his book, \u201cThe Relaxation Response\u201d. The Relaxation Response is the answer to the fight-or-flight response and it basically counteracts the physiological effects of stress. It is a physical state of meditation which engages the parasympathetic nervous system. When we\u2019re deeply relaxed, our body makes biochemical and neurological alterations to soothe our muscles, improve our blood flow and withdraw us to pre-stress levels.
\nSo, stress causes digestive disorders, which in turn produce stress-inducing neurotransmitters. In addition, the gut bacteria communicate with our brain producing hormones like serotonin, dopamine and GABA. The bacterial ecosystem is also linked with the immune system, which itself impacts mood and behavior. So, not only can you get stomach pain from stress, but you can also grow anxious as a result of a leaky gut. It\u2019s like the egg-chicken case, you can\u2019t determine which one comes first. Once you enter the cycle, you\u2019re in the cycle. This means that, in order to find cure, you need to treat both: not only your digestion, but your brain as well. \u201cYou don\u2019t have to figure out which one,\u201d says Kresser. \u201cBut you can figure out which one you haven\u2019t been focusing on. And so you might get more mileage by focusing on one area because you\u2019ve been neglecting it.\u201d
\nGiven the gut-brain connection, we can understand a student or athlete that has to run to the bathroom before an exam or a game respectively. We understand why people get butterflies in their stomach and become nauseous before major events in their life. \u201cIt is all in your mind\u201d, you\u2019ve probably heard thousands of times. And the truth is, it is. But not in the sense that GI ailments are imagined. It is in your head, because your brain is there, and your brain is involved in the malfunction.
\nHowever, the majority of people with gut syndromes don\u2019t visit a doctor saying \u201cmy brain hurts.\u201d They say, \u201cI\u2019ve got loose stools\u201d or \u201cmy stools are discolored\u201d. They say, \u201cI\u2019ve got gas and bloating\u201d and \u201cI can\u2019t poop normally.\u201d<\/p>\n
\nLet\u2019s first issue what a healthy digestive tract is, before we move onto the signs of a malfunctioning one. Food takes roughly one day to travel through our body. Once in our stomach, gastric enzymes turn it into paste. After that, it\u2019s sucked into the small intestine, where all significant nutrients are mustered up and sent into the bloodstream. The leftovers move into the colon, where all the remaining liquid gets removed. The detritus then takes from 1 to 4 days to make it to our anus. A healthy bowel movement should be shaped like an “S” or a banana because that’s the shape of your rectum. And, like a banana, it should be about 11\/2 inches in diameter.
\nAnxiety either slows down or speeds up the food tract. Furthermore, it weakens the immune system, leading to bacterial imbalance, and decreases the serotonin levels in the stomach. Serotonin regulates gut motility. Therefore, we have depression paired with constipation. Malfunctioning bacterial process produces smelly and painful gases, and food moving through the intestines at unusual paces results in stool discoloration. Common unhealthy colors are yellow, black, red (which indicates blood) and grayish brown. In addition, you may experience heartburn, rectal bleeding and diarrhea.<\/p>\n
\nBut are all these symptoms related to stress?<\/p>\n
\n\u2022 stiff or tense muscles
\n\u2022 headaches
\n\u2022 sleep problems
\n\u2022 shakiness or tremors
\n\u2022 recent loss of interest in sex
\n\u2022 weight loss or gain
\n\u2022 restlessness.<\/p>\n![\"Woman](\"https:\/\/i0.wp.com\/poopjournal.rocks\/blog\/wp-content\/uploads\/2016\/08\/GettyImages-480013034.jpg?resize=200%2C300&ssl=1\")
\n\u2022 trouble relaxing
\n\u2022 nervousness
\n\u2022 quick temper
\n\u2022 depression
\n\u2022 poor concentration
\n\u2022 trouble remembering things
\n\u2022 loss of sense of humor
\n\u2022 indecisiveness.<\/p>\n
\n“Stress, which is defined as an acute threat to homeostasis, shows both short- and long-term effects on the functions of the gastrointestinal tract \u2026 The major effects of stress on gut physiology include:
\n\u2022 Alterations in gastrointestinal motility
\n\u2022 Increase in visceral perception
\n\u2022 Changes in gastrointestinal secretion
\n\u2022 Negative effects on regenerative capacity of gastrointestinal mucosa and mucosal blood flow
\n\u2022 Negative effects on intestinal microflora<\/p>\n
\nThough it hasn\u2019t been yet confirmed whether psychological stress is the cause for IBD, one thing is for certain: it can worsen the symptoms. In fact, patients that have been clinically diagnosed with Crohn\u2019s disease or ulcerative colitis are strongly advised against stressful life situations, as it might trigger a relapse. At the same time, IBD itself produces stress and then stress aggravates the effects. Cycle, remember?<\/p>\n
\nDespite long-term studies, it is still unclear which environmental factors and food products lurk behind the development of IBS. It is for this reason doctors and scientists have long researched the role of stress.
\nThere is a complex interaction between stressful live events and IBS. A recent study by the Institute of Internal Medicine at the Catholic University in Rome showed that subjects with IBS had higher levels of anxiety and depression than subjects with lactose intolerance. Other studies supported that, although not all IBS patients have stress issues, the presence or absence of stress influences how they cope with the illness. Another research provided evidence that IBS hosts experience more severe episodes of diarrhea and abdominal pain than those with IBD, despite the fact that the latter may have a larger frequency. IBS symptoms display an increasing appearance in people with panic disorder, generalized anxiety disorder and major depression disorder. All these studies pinpoint that there\u2019s a strong connection between stress and IBS, though the nature of this connection has not yet been uncovered.<\/p>\n
\n\u201cThere are three things the brain needs, essentially. Glucose, oxygen and stimulation,\u201d says Kresser. As far as stimulation is concerned, engaging in brain activities such as making shopping lists, cleaning the house, meditation or cooking can help keep your mind alert even as aging takes its toll. Glucose and oxygen, on the other hand, are supplied into our brain via the bloodstream. So one thing you could do to help fix your gut problems is increase your blood flow towards the brain.
\nThe most effective way to do that is arguably acupuncture. Acupuncture is a treatment based on Chinese medicine and it is basically inserting needles at strategic points in the body. It is considered one of the oldest forms of healing and has existed for centuries. This ancient technique increases blood circulation by dilating the blood vessels. Benefits include waste removal, improved oxygenation and nutrient distribution. For philosophical discussion, the notion at the core of acupuncture is that a type of life force known as qi flows through energy paths in our body. Imbalance to the qi causes diseases. Inserting needles at points along the energy pathways can restore harmony.
\nThen, there are certain botanicals that can also increase blood circulation to the brain. To list a few: feverfew, ginko and cayenne. To make your brain less susceptible to stress neurotransmitters, a diet rich in omega 3 and omega 6 is recommended. In addition, curcumins like turmeric, skullcap, and green tea extract as well as alpha-lipoic acid and glutathione can also help.
\nGut-focused treatment includes the GAPS diet, glycine rich bone broths, probiotics, and prebiotic foods like sweet potatoes, Jerusalem artichokes, as well as botanicals like marshmallow root, slippery elm, chamomile, and Spanish moss. Fermented foods such as organic milk, cucumber and onions are also a rich source of probiotics. \u201cDon\u2019t go out and just buy all this stuff and come home with a shopping bag of supplements,\u201d Kresser advises. \u201cTry to find someone who can help with this and focus your efforts.\u201d
\nHealing methods include sleep, cognitive therapy and of course, physical activity. Sleeping in complete darkness is essential for the production of the hormone known as melatonin, which counteracts stress-induced injuries in the digestive tract. Furthermore, physical exercise stimulates the release of endorphins which relieve anxiety and improve your mood. Last but not least, cognitive therapy, or psychotherapy, is a treatment based on the belief that people can change how they feel by changing the way they think about things.
\nHowever, unless you take drastic measures to manage your stress, a supplement regime and exercise aren\u2019t going to suffice. And we\u2019re not talking about stress reduction. With the standards of today\u2019s lifestyle, it\u2019s hard to eliminate stress without making sacrifices either on the work field or at home. And unfortunately, most of us don\u2019t have the luxury to reduce our income. What you can do, though, is learn to live with your stress.
\nIf you\u2019re like me, you\u2019ve probably already googled \u201cstress management\u201d and filled your arms with a couple of techniques like breathing control, visualization, yoga, meditation, as well as youtube videos with step-to-step relaxation guidance. But true relaxation is a personal business and different for each individual.<\/p>\n
\nWe tend to perceive relaxation as an action of letting go, of turning the switch off. In reality, achieving true relaxation requires skill. In order to unwind, you need to train your mind to focus on a single word, a phrase, a prayer, or your breathing. It is only then your thoughts enter a \u201cpsychological flow\u201d, meaning that your brain is deeply engaged and cannot be interrupted by external noise, such as stress. Dr. Benson supports that we should spend some time every day quieting our minds in order to accomplish inner peace.<\/p>\n