Many women come to me frustrated about digestive symptoms despite “doing all the right things!”.  I know, I hear you!  I WAS in these shoes too!

It is completely possible to be eating a nutrient-dense diet, working out, and striving for health and still experience chronic digestive discomfort.

In my practice, I have found that a commonly overlooked component of gut health is your emotional health! Chronic stress and nervous system dysregulation are some of the main drivers of gut imbalances and symptoms.

Digestion is not only influenced by the foods you eat but also your emotional state when eating. Chronic physical and emotional stress can disrupt your body’s ability to absorb nutrients because cortisol, the body’s primary stress hormone, causes the central nervous system (CNS) to enter into a sympathetic state. This is a protective mechanism to help you escape a stressful situation and causes increases in heart rate, and blood flow to extremities, and constricts the gastrointestinal organs. Digestion is not an essential function when it comes down to acute survival! The body wants to preserve energy when in perceived danger and therefore shuts down digestion. The sympathetic state is often referred to as “fight or flight,” while the parasympathetic nervous system is often referred to as “rest and digest.” More on the mechanisms of stress here.

Elevated cortisol output is associated with increased “intestinal permeability, impaired absorption of micronutrients, abdominal pain or discomfort, and local and systemic inflammation” (Integrative Medicine, 2019).  When in the fight or flight state we also see stomach acid actually decrease! Chronically decreased stomach acid creates big problems for the gut. We see increased maldigestion of food and excess fermentation in the gut… HELLO bloat, gas, and GI discomfort! For some this can also be a trigger for heart burn and acid reflux as there becomes dysregulation of the small amount of acid in the stomach and that starts to creep up and irritate the esophagus…I know, NOT comfortable.

 

Gut health goes beyond just the foods we eat…

Specific tools to mitigate excess stress and BUILD the resilience of your gut!

1. Prioritize blood sugar balance:

When blood sugar becomes imbalanced and spikes and dips too low, the body must rely on stress hormones for energy. When chronic, this can lead to other hormonal imbalances downstream (influencing energy, sleep, sex drive, weight, and skin health!). Practice eating for blood sugar balance by eating every 3-4 hours and consuming protein, fat, fiber, and carbohydrates at meals and snacks.

2. Support your circadian health and aim for 8+ hours of sleep a night:

Don’t sleep on your sleep for digestive health! Adequate sleep soothes the adrenals and is essential for proper cortisol rhythms throughout the day. Getting sunlight within an hour of waking and limiting blue light at night is an effective way to support circadian health and cortisol output.

3. Practice gratitude and journaling:

Exercising mindfulness can help strengthen your ability to handle stressors without increasing stress hormones. Your brain and your gut are INTIMATELY connected. Journaling is an excellent tool for processing emotions and organizing thoughts, which in turn can help you literally and figuratively “digest” what is going on in your life.  This is one of my favorite journals. 

4. Nurture joyful, loving relationships in your life:

The people around us can massively influence our digestion. A study out of Japan found that laughter may be an effective tool for alleviating digestive discomfort: “Laughing while talking with friends and family is independently inversely associated with functional dyspepsia” (upset stomach) (International Journal of Environmental Research and Public Health, 2022). Maintaining healthy, joyful relationships can help decrease stress and improve overall health!

5. Audit caffeine intake:

Excess caffeine can directly spike cortisol levels, especially when consumed without adequate nutrients (protein, fat, carbohydrates). Cutting back on caffeine consumption or drinking coffee or tea with meals can help prevent excess cortisol production. For some individuals coffee can additionally be irritating to your gut!  The action of coffee on stomach acid secretion has raised the issue of a possible increase in dyspepsia (poor digestion, discomfort, nausea, heartburns, eructation, and flatulence), or esophageal burns, gastritis or ulcers, and gastro-esophageal reflux disease (GERD). Matcha or green tea for many can be kinder to the tummy,here is my absolute favorite matcha and green tea brand – get your discount here.🍵

6. Eat an adequate amount of calories for your body:

Caloric restriction is a major stress on the body. Adequate amounts of nutrients are necessary for the body to function properly. This includes hormonal response, detoxification, and brain function, among countless others. When the body does not have enough energy from food, it breaks down its own tissues to deliver nutrients to more important organs. Ensuring sufficient protein and carbohydrate intake throughout the day can prevent this unnecessary physical stress. As another note, chronically under-eating is one of the BIGGEST triggers that I see for constipation as it impacts bile flow, motility, AND the gut microbiota which helps us have great poops💩!

7. Adopt a mindful movement approach:

Excessive cardio, HIIT, and working out on an empty stomach can spike cortisol levels. This in turn makes you hold on to weight and, again, causes other hormonal imbalances. Using mindful movement means focusing on exercise that you enjoy that is low impact and that allows you to connect with your body! Aim to eat a small snack (like a banana and nut butter) before exercise and balanced meal post exercise to support your digestion.

 

When you know you under stress, here are   few tools to support your gut through the process!

• My # 1 tip… Practice Eating Hygiene

  • Smell your food: Digestion starts in the brain. Activating the senses including smell can increase the production of digestive enzymes in the mouth and stomach, which allows us to break down food better after consumption. Taking time to slow down and fully enjoy meals can increase the absorption of nutrients and reduce bloating.
  • Belly breathing at meals: With breath work, we can activate the parasympathetic nervous system and tell the brain that we are thriving rather than only surviving, even when stress is amongst us. Deep breathing also has been shown to relax the muscles in the digestive tract to support nutrient absorption and elimination of waste.
  • Chew: Often when we are stressed, we tend to eat quickly without properly chewing. This can increase bloating and other digestive symptoms as the digestive tract breaks down large pieces of food. Slowing down and chewing thoroughly takes the burden off the digestive system and allows for easier absorption of nutrients.

• Practice mindful eating at meals:

Eating when rushed or overwhelmed can result in indigestion and other negative symptoms. Taking time to slow down at meals, practicing gratitude, and spending time with loved ones decreases stress on the body and helps to stimulate oxytocin production – a hormone that plays a role in intestinal motility and soothing inflammation.

• Prioritize cooked foods:

Raw foods are more work for the body to break down, especially large amounts of raw vegetables. We can give the gut a little bit of a break here by breaking them down first through the cooking processes. Warm foods also increase blood flow to the digestive tract, aiding in digestion!

• Prioritize protein intake and easily-digestible carbohydrates from sources such as fruit to maintain blood sugar levels:

Keeping your blood sugars stabilized during the day is one of the best ways to reduce the stress cascade and keep your gut moving smoothly. Balanced blood sugar prevents cortisol spikes and keeps the body in a “rest and digest” (parasympathetic state).

• Include supportive therapeutic compounds at meals:

• Gut-Lining Supportive Foods: These foods soothe and seal the intestinal lining, decrease inflammation, and promote the absorption of nutrients. Sources include:
  • Bone Broth
  • Inner leaf aloe vera
  • Ferments
• Bitter Foods: Digestive bitters are herbal compounds that assist in the production of digestive enzymes which are required to break down and absorb nutrients. Enzymes assist in the production of bile & HCl, which can become depleted when the body is under stress.
• Antioxidants: High polyphenol-rich foods from anti-inflammatory and polyphenol-rich foods can decrease inflammation and improve digestion. Some sources include:
  • Turmeric – root
  • Ginger-root
  • Pomegranate
  • Green tea
  • Dragon fruit OR pitaya
  •  Berries
  • Fresh herbs
  • Spices

**CHECK OUT the recipe for a suggestions to incorporate these therapeutic foods! 

BOTTOM LINE: