Stress and anxiety are two of the leading factors that can trigger a wide range of diseases in different parts of the body. Not only does it affect the thought process, but also our feelings and behaviours. If left unchecked, chronic stress can lead to many major health ailments like high blood pressure, heart disease, obesity, and diabetes. When these stress hormones are released, it can also affect the digestive system and slow down or even stop the digestion process altogether.
This can slow down the digestive process and lead to symptoms of bloating, constipation, and pain. The gut is controlled by parts of the central nervous system and has its own network of neurons in the lining of the gastrointestinal system. These are known as the enteric or intrinsic nervous system and are often referred to as the second brain. Onlymyhealth editorial team talked to Dr. Kshiteej Kothari, Consultant- Gastroenterology, Manipal Hospitals, Kharadi- Pune, to know about the link between stress and digestive issues.
Link between stress and digestive issues
Stress can cause the oesophagus to go into spasms and increase the acid in the stomach leading to indigestion. It can also cause nausea, diarrhoea, or constipation. In more serious cases, stress may cause a decrease in blood flow and oxygen to the stomach, which could lead to cramping, heartburn, inflammation, or an imbalance of gut bacteria. Also, it may worsen gastrointestinal conditions like:
- Irritable bowel syndrome (IBS)
- Inflammatory bowel disease (IBD)
- Peptic ulcers
- Gastroesophageal reflux disease (GERD)
Depending on how long a person has been under stress, the stomach may react differently:
· Short-term stress: Stress that lasts only a short while can make one lose weight and slow down digestion.
·Long-term stress: Constipation, diarrhoea, indigestion, or an upset stomach are gastrointestinal (GI) problems that can be brought on by prolonged stress.
·Chronic stress: It may cause more severe problems including irritable bowel syndrome and other GI illnesses.
Managing stress on a regular basis is the key to healthier digestion. The body focuses on absorbing the nutrients the body requires and reducing stress helps reduce inflammation in the gut, improve GI distress, and keep the body nourished.
Also read: Do You Know Stress Affects Digestion? Find Out How Stress and Digestion Are Linked
Tips to manage stress/anxiety related stomach problems
1. Physical exercise
Adding exercises like walking or jogging should be added in the daily routine as this helps to promote digestion. One must emphasise exercises which focus on posture and alignment, like Hatha or Iyengar yoga. These may help in reducing gastrointestinal problems and lessen the effects of stress.
2. Meditation
It is a powerful tool: Meditation improves the gut health by activating the parasympathetic, or "rest and digest," response. It also has a positive effect on intestinal health and can improve nutrient absorption, metabolism, and gut health. It also elevated IBS symptoms, promoting a healthy gut barrier, and reducing inflammation.
Also read: Effects Of Stress On Physical Health And Ways To Tackle It
3. Quit smoking
Smoking is linked to several common gastrointestinal ailments, including GERD, peptic ulcers, and several liver conditions. These also include heartburn and GERD. Smoking may raise the risk of gallstones and increase the chance of pancreatitis, colon polyps, and Crohn's disease.
4. Add colours to your plate
One should consume foods, such as fruits, cultured dairy products, healthy fats, lean meats, fibrous veggies, and fermented vegetables as these improve gut health. Avoid fat, processed junk food and unhealthy food items from your diet.