Have you ever been anxious, nervous, or stressed out and noticed your digestive system acting up? Maybe it is that feeling of butterflies in your stomach or even needing to run to the bathroom. Our mental and emotional health is tightly connected to our digestive health. More and more research is emerging on this topic because it is such an important piece of the puzzle. In this article, we will be talking about how stress and anxiety may be playing a role in various digestive concerns.

Understanding The Gut-Brain Connection

Our nervous system is intricately connected to our digestive system through millions of nerves. This connection is known as the enteric nervous system. It controls digestion, of course. You may have even heard of “rest and digest”, meaning that we need to be in a parasympathetic state to best digest our foods. The enteric nervous system also influences mental health! One of the reasons for this is the microbiome. These bacteria in the gut are responsible for synthesizing 95% of the serotonin in the body, which has a direct effect on mental health. This is how why the gut is often referred to as the “second brain”. All of this is to say that gut health is a major component in the treatment of mental health concerns.

This connection is a two-way street! So just as the gut affects the brain, the brain affects the gut. Numerous studies have found that stress suppresses beneficial bacteria, such as lactobacilli and bifidobacteria. Bacteria in the gut is like a see-saw, so this suppression of beneficial bacteria eventually leads to the overgrowth of more harmful bacteria and potentially digestive symptoms.

Psychosomatic & Functional Digestive Concerns

The gut-brain connection plays a role in many different functional gastrointestinal disorders where pathological and structural causes have been ruled out. In these cases, all imaging and blood work is normal, but the symptoms persist. Two common functional gastrointestinal disorders include irritable bowel syndrome (IBS) and functional dyspepsia. These disorders can cause physical symptoms of increased pain sensation and altered gut motility, as well as emotional symptoms of increased stress, anxiety, and depression.

Taking a Whole Body Approach

When dealing with a functional gastrointestinal disorder, we know that quality of life is impacted. We also know that stress can exacerbate symptoms leading to what feels like a never-ending cycle. With what we know about the gut-brain connection, taking a whole body approach to treatment is crucial! In my practice, I find that healing these functional disorders starts with prioritizing stress relief and supporting the nervous system. There are many, many different ways to do this through herbal medicine and supplemental recommendations, but these are just a couple of my favorite lifestyle modifications to reduce stress.

Prioritize Sleep

I love talking about sleep because it is usually the first thing put on the backburner. But sleep is important! Consistently missing out on restful sleep results in increased cortisol, which is our stress hormone. The stressor can directly impact your mental and digestive health. Both my patients and I love using the podcast Get Sleepy, which has bedtime stories that lull you off to a restful sleep.

Mindfulness Based Stress Reduction

This growing field of research supports the use of MBSR in functional gastrointestinal disorders. It has been shown to reduce symptom severity and improve quality of life. Mindfulness is essentially having an understanding of yourself and your body without criticism or judgment. One way to do this is through meditation or breathing practices. I am a fan of Headspace, but there are plenty of other great mindfulness apps.

Emotional Freedom Technique

The Emotional Freedom Technique, also known as EFT or tapping, is a great tool to help support your parasympathetic nervous system. This technique stimulates your vagus nerve, thereby reducing your “fight or flight” response. This is a great practice to try during times of stress, or even prior to meals to relax your body and prepare to “rest & digest”.

About the Author

Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!

Disclaimer

The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.