THE EFFECTS OF STRESS ON OUR GUT MICROBIOME
When we’re feeling anxious or stressed, this can often result in physical symptoms such as bloating and changes in bowel movements, but why is that?
Our brain can communicate with our gut via the hypothalamic-pituitary-adrenal axis (HPA axis), a bidirectional communication system. This is an evolutionary tactic to prepare for an incoming threat (activation of our ‘fight or flight’ system) by stopping digestion and sending that blood to the heart, brain and limbs, ready to run! If we remain in this stressed state for a prolonged period of time, the ability to ‘rest and digest’ is inhibited, which is when people can commonly experience ‘IBS’ symptoms such as bloating, stomach pains and changes in bowel movements.
As amazingly intelligent as our bodies are, differentiating between different types of stress is not something that we have yet evolved to do. An unexpected work email which stimulates anxiety creates the same response as if we had just been put in physical danger (think some kind of wild animal arriving at camp during caveman days!).
This means that a lot of people are living in a constant state of underlying stress and tension due to the microstressors that we’re exposed to on a day-to-day basis. This can impact not just our mental health but our immunity, weight management, insulin resistance, hormone function and of course our gut health.
The barrier between our gut and our circulatory system can also weaken due to stress, which can result in unwanted chemicals from the digestive system being released into the bloodstream. These are recognised as foreign bodies which can result in an inflammatory response, causing symptoms like bloating, cramping and fatigue.
What can we do to help reduce stress and support our gut microbiomes?
Managing stress levels can look different for different people but finding what grounds you when you’re feeling overwhelmed is a great tool to add to your toolkit. This might look like a walk in nature, reading a chapter of your book, or rolling out your mat and working through some simple stretches (instead of maybe scrolling on your phone).
As stress can cause a reduction in HCL acid secretion which is needed to break down the food that we eat in order for the nutrients to be absorbed, eating bitter foods can increase the amount of digestive secretions produced which will help to counteract the reduction in HCL caused by the stress. Try adding a handful of rocket or endive to your salads, some Jerusalem artichokes to your veggies or stir some kale into your curries or stews.
Limiting your intake of refined sugars and simple carbohydrates, found in cakes, biscuits and pastries, is another great way to help manage stress and gut symptoms. Refined sugars can have a real rollercoaster effect on our blood glucose levels, giving us that instant spike in energy which is then quickly followed by a crash. This can result in brain fog, lack of concentration and lethargy. This rollercoaster ride puts our body under stress, releasing hormones such as cortisol, which in turn can influence the integrity of our gut barrier. This can contribute towards ‘IBS’ symptoms including bloating.
Focusing on meals which are rich in complex carbohydrates, such as brown pasta, beans and quinoa, as well as opting for those dark green leafy veg varieties, including cabbage, kale & broccoli, will provide plenty of fibre for your gut microbes to feed off. Variety is key here, as the more diverse the range of plant foods we can include in our diets, the more diverse the range of gut microbes we’ll have without our gut microbiomes. As these release energy slowly, this helps to stabilise blood glucose levels.
Polyphenols and antioxidants are also great at reducing inflammation within the body, something we know occurs as a result of stress. Berries, citrus fruits, carrots, spinach, nuts and seeds are just a few examples of where these powerful polyphenols can be found. Antioxidant rich foods include dark chocolate, artichokes, red cabbage, beans and walnuts.
Supporting our physical, mental and gut health is an ongoing process and by implementing effective nutrition and lifestyle interventions, this not only can support our symptoms but also build up our resilience for when we inevitably experience future stressors.
