How does stress affect my gut health?

As a clinical dietitian, I see people with all kinds of gut issue in clinics, but when it comes to supporting them, its’s not always about what they’re eating.

What’s this got to do with the nervous system?

The nervous system is a large complex web or wiring system in the body made up of voluntary and involuntary systems. Two involuntary nervous systems allow communication between the brain and the gut. These are the sympathetic (fight or flight) and the para-sympathetic (rest and digest) nervous systems. These work opposite each other like a see-saw. As one becomes more active the other becomes less active.

So stress and the nervous system..

The fight or flight system increases our heart rate and adrenaline and was traditionally needed when we were cave people running away from predators. These days stress, busy lifestyles and constant screen stimulation cause this part of the nervous system to be switched on for longer periods of time. This means our rest and digest system is less active.

“These days stress, busy lifestyles and constant screen stimulation cause this part of the nervous system to be switched on for longer periods of time. This means our rest and digest system is less active.”

How does this affect my digestion?

The rest and digest system, well it’s in the name really, decreases heart rate and increases the functioning of the digestive system. This includes producing enzymes to break down your food and stimulating gut muscles. When our fight or flight system is hyper-active, our rest and digest system doesn’t get a chance to work, causing things to become unbalanced. We can experience constipation, diarrhoea, bloating, abdominal discomfort, loss of appetite and other such symptoms.

What can I do to help my rest and digest system work better?

Taking some time to relax, incorporating mindfulness into your day and most importantly breathing are some of the best ways to activate the rest and digest system.

To start, take long deep breaths into your tummy through your nose and out through your mouth. Put your hands on your tummy and feel it rise and fall as you breathe. This can easily be done first thing in the morning, during a lunch or coffee break or even in the bathroom at work if needs be!

The Gut Feeling know all too well that good gut health is not all about what you eat. The Gut Health boxes contain one item every month specifically chosen to help you to relax, have more mindful moments and help towards improving the functioning of your gut.

“Taking some time to relax, incorporating mindfulness into your day and most importantly breathing are some of the best ways to activate the rest and digest system.”

Guest post

Words by Guest Registered Dietitian Gemma Randles