From Mind to Gut: How Stress Impacts Digestive Health

by Dr. Lauren Oldziej

Stress is a natural physiological response within the body to maintain its internal balance. When faced with a perceived threat, the body activates the "fight or flight" response, releasing hormones like cortisol and adrenaline to prepare us for action. In short bursts, this response helps us react quickly to danger or challenging situations. However, prolonged stress strains our physical and mental health over time.

Chronic stress and elevated cortisol levels are known to impact our digestive health by: 

• Decreasing blood flow and oxygen supply to the digestive tract

• Disrupting the balance of beneficial and harmful bacteria (known as dysbiosis).

• Stimulating the release of inflammatory molecules

• Lowering the strength of the local immune system

• Weakening the protective barrier of the intestines

These changes suppress normal digestive function and can contribute to an array of gastrointestinal symptoms and conditions, including:

• Indigestion

• Bloating

• Abdominal pain

• Constipation

• Diarrhea

• Food sensitivities

• Stomach ulcers

• Gastroesophageal reflux disease (GERD)

• Irritable bowel syndrome (IBS)

• Small intestine bacterial overgrowth (SIBO)

• Inflammatory bowel disease (IBD)

• And others!

Thankfully, there are ways we can help our bodies become more resilient to stress. One way involves stimulating one of the longest nerves in our body, which runs from the brainstem through the neck, chest, and abdomen. It's called the vagus nerve. The vagus nerve regulates the "rest and digest" function of our nervous system by secreting digestive fluids and helping coordinate the movement of food through the digestive tract. Essentially, the vagus nerve's role is to ensure efficient digestion and nutrient absorption.

How can you stimulate your vagus nerve?

• Laughing, humming, and singing! These all engage the vocal cords and diaphragm.

• Regular moderate aerobic activity, like walking, yoga, dancing, cycling, or swimming.

• Meditating at the end of your day, even for a few minutes.

• Brief exposure to cold water. Try washing your face with cold water or finish your shower with a 30-60 second cold water rinse.

• 5-10 minutes of deep belly breathing several times a day. Try the box breathing method: Inhale through your nose for four counts, hold your breath for four counts, exhale through your nose for four counts, hold your breath for four counts, and repeat!

• Taking nature walks (without your phone) to observe and appreciate your surroundings.

• Vagus nerve stimulator devices. Ask your provider for recommendations!

While stimulating the vagus nerve is a valuable tool, a comprehensive approach is often necessary for long-term stress management and treating co-existing digestive symptoms.

If you'd like to explore your mind-gut connection, schedule a visit with me or other Neighborhood Naturopathic providers here.

See you in clinic,

Dr. Lauren

References

Leigh SJ, Uhlig F, Wilmes L, et al. The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota–gut–brain axis perspective. J Physiol. 2023 Sep 27. doi:10.1113/JP281951.

Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017 Jul 21;16:1057-1072. doi: 10.17179/excli2017-480.