Stress - How does it affect your gut health?

In today's society, stress is a big part of everyday life. But how does stress affect our overall health and gut microbiome? And what can you do if stress is a big part of your life?

Stress is an inevitable part of life. But if you are chronically stressed, it is not good for your health. In fact, chronic stress is a known risk factor for many conditions, including gastrointestinal disorders , such as IBD and IBS. In addition, it can promote other gastrointestinal problems such as stomach pain, indigestion and heartburn.

There are many sources of stress, both environmental, physical and psychological . Some stressors are, for example:

• heavy workload
• sleep deprivation
• excessive use of electronic devices
• high caffeine intake
• negative emotions

Stress and the nervous system

The nervous system is an important system in the body, responsible for regulating and controlling a large number of bodily functions, as well as communication between them.

The autonomic nervous system is the part that regulates the activities you do without thinking about them, such as regulating heart rate, blood pressure, and digestion. It is divided into the sympathetic nervous system (fight-or-flight) and the parasympathetic nervous system (rest-and-digest) .

Stress activates the sympathetic nervous system and triggers a fight-or-flight response. This results in a state of generally heightened activity and alertness. In this state, the digestive system is downregulated and the production of stomach acid is limited . The body's ability to digest food is therefore impaired. Chronic stress can therefore lead to gastrointestinal problems, such as stomach pain, nausea, heartburn, diarrhea and constipation.

The gut-brain axis

The communication between the gut microbiome and the brain is extremely complex through the gut-brain axis .

Stress causes the release of stress hormones, inflammation, and autonomic changes (e.g., changes in heart rate, body temperature, etc.). This affects the gut-brain axis, and can lead to ineffective communication and affect the functioning of body systems, such as the immune system.

Stress and the gut microbiome

Through the gut-brain axis, stress can disrupt the gut microbiome and change its composition . Stress is also considered a factor that can promote dysbiosis: an imbalance between beneficial and non-beneficial bacteria in the gut microbiome.

At the family level, changes in the gut microbiome are seen through:

• Lower levels of the beneficial Lactobacillus (known for probiotic functions, such as strengthening the immune system)
• Higher levels of the more harmful Clostridiales

Furthermore, stress can increase the risk of developing leaky gut , known as "leaky gut." These are openings in the intestinal barrier through which bacteria and other compounds can leak through and into the bloodstream. Leaky gut has negative effects on the host, such as promoting inflammation.

Can your gut microbiome affect how you respond to stress?

The composition of your gut microbiome can actually affect how you respond to stress. Studies suggest that a disrupted gut microbiome can increase your stress response . This means you may be more sensitive to stressors and react more strongly.

This increased response is associated with altered relative abundance of Bacteroidetes and Firmicutes in the gut, which may be an indication of dysbiosis.

What can you do to keep stress factors down?

Stress management is important for your gut health and overall well-being. Try to reduce your stressors in a way that works for you. For example, by:

• Prioritize time to relax, for example with a book or music.
• Do yoga, meditation, and breathing exercises
• Spend time in nature
• Get enough sleep
• Try to de-stress before meals to ensure optimal digestion in a rest-and-digest state.
• Consume nutritious, unprocessed foods that do not cause stress reactions in the body
• Limit screen time

Key points

• Stress has negative effects on your health and gut microbiome. It is a known risk factor for many diseases and can alter the composition of your gut microbiome, promote dysbiosis and lead to “leaky gut”.
• Stress can affect your ability to digest food properly, as the presence of stressors causes a downregulation of the rest-and-digest part of your nervous system.
• Try to reduce the stressors in your life to increase your overall health and gut health.

Author:  Ingeborg Amble Holtmann