Stress has become a major part of our lives. Whether at home or at work, there is no escaping it. The bad news is that failing to manage it can affect our health in various ways. In fact, chronic stress can contribute to poor lifestyle choices that may increase the risk of heart disease and stroke, according to the American Heart Association (AHA). That's not all; it can lead to various physical symptoms, including nausea. One may wonder how the two are even linked. Here's what an expert has to say about the mind-gut connection.
Also Read: Stress Symptoms: Physical Effects of Stress On The Body
Understanding Stress Nausea
Ever heard of butterflies in the stomach? It is often a result of stress, anxiety, or a feeling of excitement. Similarly, chronic stress and anxiety can result in nausea or vomiting due to various causes.
"Stress nausea" refers to the sensation of nausea that arises as a result of heightened stress levels. When the body experiences stress, it triggers an array of physical responses, including the release of stress hormones like cortisol and adrenaline, which can disrupt the smooth functioning of the Gastrointestinal (GI) tract.
This can lead to other digestive issues, including heartburn, acid reflux, stomachache, gas, bloating, diarrhoea, constipation, and painful bowel spasms.
What Causes Nausea When You're Stressed?
Dr Valli Kiran, Consultant Psychiatrist, SPARSH Hospital, Bengaluru, says, "The mind and body are connected in multiple ways. Some of the connections are well known, for instance, the link between anxiety and increased heart rate and increased blood pressure. Other connections, like the connections between the brain and the GI system, are less well understood."
"The GI tract from the mouth to the anus is in the form of a tube running from the oesophagus, stomach, and intestines. The walls of this tube are extremely rich in nerves and their connection, which is called the ENS-enteric nervous system," he explains.
According to the doctor, these nerves connect the brain and the gut and also constitute the various local connections within the gut. The nerve density is so high that the ENS is often called the third brain of the body, says Dr Kiran.
Hence, given the close relationship between the mind and the gut, stress can mess with your stomach, which can cause nausea and other digestive problems.
This is often seen in sudden severe stress that can sometimes trigger the disgust system, based on the exact nature of the stress, and that can cause reverse peristalsis and trigger nausea.
Dr Kiran shares an example of the repeated experience of nausea in a patient with anxiety. A common clinical observation is that, in some patients, just as psychological symptoms go up and down, the nausea also fluctuates up and down, he says.
Also Read: Recognising 10 Common Physical Symptoms of Stress
How To Relieve Stress Nausea
Here are some tips to relieve stress and tackle nausea:
- Practice relaxation techniques such as deep breathing, meditation, or yoga.
- Take a break from stressful situations and engage in activities you enjoy.
- Drink plenty of water or herbal teas.
- Avoid heavy or spicy foods.
- Identify and avoid triggers that worsen stress and nausea, such as caffeine or alcohol.
- Talk to a trusted friend, family member, or mental health professional.
- Engage in gentle physical activity, such as walking or stretching.
- Consider therapy or counselling.
Conclusion
Stress-induced nausea highlights the connection between the mind and the body, particularly the GI system. It also emphasises the importance of maintaining psychological health for overall wellness. It is therefore important to resort to various strategies to reduce stress levels, including relaxation techniques, mindful eating, and seeking family as well as professional support. But most importantly, one must also recognise their mental status and address any sign of psychological stress.