How stress affects digestion and how to manage it.

We regularly use digestive metaphors to describe difficult situations—we've all experienced "butterflies in our stomach" or made a "gut-wrenching" decision. Your gut has more nerve cells than your spinal cord. So it's natural that environmental factors affect your digestive system.

What happens in our body when we feel this way? See more.

Stress's bodily effects

Human nervous system has multiple subdivisions that influence behavior.

Central and peripheral nerve systems make up your nervous system. The central nervous system contains the brain and spinal cord, and the peripheral nervous system includes nerves that branch from the brain and spinal cord to muscles and organs.

Somatic nervous system regulates senses and voluntary muscle action; autonomic nervous system controls involuntary body functions such blood flow, heartbeat, breathing, and digestion.

The autonomic nervous system contains three parts: sympathetic, parasympathetic, and enteric (ENS). The SNS, PNS, and ENS regulate your body's response to external dangers and digestion.

Your sympathetic nervous system releases cortisol in stressful or threatening situations, producing a "fight or flight" reaction. This stress response causes your breathing, heart rate, and metabolism to speed up; more blood flows to your muscles; you sweat more; and your pupils dilate.

When the threat is gone, your parasympathetic nervous system kicks in and restores rest.

Stress affects digestion.

The fight-or-flight reaction induces stress symptoms and slows the enteric nervous system so the body can focus on the threat. Stomach aches, indigestion, heartburn, and nausea can result.

Stress can disrupt gastrointestinal peristalsis, or gut motility. This wave-like contraction and relaxation of digestive muscles moves food from the esophagus to the stomach, intestines, and rectum.

Stress causes digestive system muscles to spasm, causing loss of appetite, discomfort, diarrhea, or constipation.

Axis gut-brain

The ENS stretches from the esophagus to the rectum and anus, including more than 100 million neurons.

The ENS uses the same neurons and neurotransmitters as the CNS, therefore researchers call it our "second brain." It controls muscle contraction and relaxation, secretion and absorption, and blood flow separately from the rest of the nervous system.

Although it can function alone, the ENS interacts with the rest of the nervous system. Much fresh and interesting research focuses on the gut-brain axis, our body's highly reactive, emotionally sensitive superhighway. Stress can create gastrointestinal problems, which can produce more stress in a feedback cycle.

Stress affects gut bacteria?

"Gut microbiome" or "gut flora" is a complex population of microorganisms in the GI tract. It aids digestion, boosts the immune system, and may control ENS hormones and neurotransmitters. (Discover intestinal health.)

Stress affects gut microbes, but how?

This was released on 8/1/10.

Recent research reveal that stress and depression might overstimulate the autonomic nervous system, triggering inflammation. The microbiome then releases metabolites, poisons, and hormones that affect mood and eating. This destabilizes the microbiome and reduces intestinal microorganisms.

How can stress affect the digestive system?

Chronic stress overstimulates the autonomic nervous system and harms the body.

Short-term stress and fight-or-flight affect the digestive system. Long-term stress?

Short- and long-term stress can affect the digestive tract.

Stress's short-term digestive effects

• squeezing
• Constipation
• Hunger
• Constipation
• indigestion
• Stomachache
• Long-term stress effects on digestion
• Unbalanced gut microbiome
• bloating (IBS)
• Acid reflux

GERD (gastroesophageal reflux disease)

Stress causes GI disorders.

In most cases, direct causality hasn't been shown between psychological stress and gastrointestinal illnesses. FGIDs, like IBS and functional dyspepsia, are a different story.

FGIDs have no physical cause, such tumors or chemical abnormalities. They alter gastrointestinal motility, sensation, and gut-brain axis. 25 million Americans have FGIDs.

IBS with stress?

No. Overstimulation of the autonomic nervous system produced by stress may increase IBS symptoms, but it's not a primary component.

IBS can be triggered by an immune system reaction, which can be altered by stress or worry.

Stress-related diarrhea?

Yes. Again, the sympathetic nervous system's fight-or-flight reaction can cause moderate, short-term diarrhea.

Stress and GERD?

Possibly. Stress can trigger esophageal spasms, causing stomach acid to back up and irritate the esophagus.

Stress probably doesn't cause the increase in stomach acid that causes GERD (GERD). Stress often amplifies GERD symptoms.

Stress and ulcers?

No. Studies show that bacterial infection, not stress, causes ulcers.

Stress may alter the balance of hydrochloric acid and protective stomach secretions, making ulcers more likely.

Stress can cause IBDs.

No.

IBDs including Crohn's and ulcerative colitis aren't stress-related. Stress worsens symptoms.

How can stress affect my digestion?

Stress can cause food cravings, exacerbating IBS and acid reflux symptoms. It can cause diarrhea, constipation, and gut microbiota imbalance.

If you're anxious or have stomach pain, avoid irritant meals. Food diaries can help identify offenders.

Avoid spicy, oily, high-fat, or acidic foods. Avoid drinks, coffee, and alcohol. Even if you're lactose-tolerant, too much dairy might upset your stomach.

Certain meals lessen anxiety. Fish, nuts, and seeds with omega-3 fatty acids increase mood. Almonds' magnesium helps control cortisol, and citrus' vitamin C decreases blood pressure. Sometimes, high-fiber foods assist. Probiotics support intestinal health.

How Can I Better Manage Body Stress?

Stress reduction might focus on physical or mental wellness. This blog post offers stress-reduction tips.

Here are some stress-reduction options:

• Fitness
• Nutrition
• Psychotherapy (CBT)
• Meditation, yoga
• Gut-directed hypnosis
• When to seek aid

Talk to your primary care provider if you experience persistent digestive issues or want to learn more about your digestive health. They can recommend diet or lifestyle adjustments and specialists if needed.

Need a health partner? Emmanuel Medical Clinic has empathetic doctors willing to discuss your health.

This was released on 8/1/10.

Emmanuel Medical Clinic medical information is reviewed by healthcare professionals before publication, but it is not a substitute for professional medical advice, diagnosis, or treatment. Before making any changes to your health or medical routine, consult your doctor.