Stress and Digestion Connection: Can anxiety cause stomach issues?

Old wisdom has long been preaching about the gut’s connection to the brain, treating it as a temple. What we eat is what we become. It is often referred to as the second brain. 

Well, they are truly connected – through the vagus nerve. 

However, there has always been confusion about the connection between stress and digestion. Does stress lead to indigestion? Or is it the other way around? 

At times, you might feel like having a nervous stomach. A strong gurgling in the guts that feels like having taken the ground off your feet. Or maybe you feel gassy when nervous. Never a good situation to be in. 

The solution? Having the right knowledge about the connection between stress and digestion.

Let’s learn about how stress and digestion impact each other so that the lack of information never wrongfully impacts our beautiful lives. 

Knowing How Digestion Works

The stream of digestion starts from that tempting aroma of food. Or is it not? Here is our digestive system broken down in a simpler way to let your brain absorb the informative nutrition:

• Your brain sends a signal once it is hungry
• You put that delicious morsel in your mouth
• Saliva starts breaking down using enzymes such as amylase
• The chewed food goes through the oesophagus (food pipe) down to your stomach  
• hydrochloric acid and digestive enzymes transform our meal into a semi-liquid substance known as chyme
• Proteins, fats, carbohydrates get broken down
• The food travels into the small intestine. Here, trillions of micro-organisms (gut microbiome) absorb nutrients
• The remaining food is moved into the large intestine, where water gets absorbed from chyme to turn it into a solid form
• The exit  

But, there is much more to it. And this is where the brain and stress come in. 

Knowing How Stress Works

Stress, as we often think of it, is not a physiological phenomenon like other diseases. However, if not controlled, it can make you sick, brutally sick. And nervous stomach is one of its manifestations.

Stress is nothing but our bodies’ response to an immediate or imminent threat. It induces a ‘fight or flight response’ in us. When we see a danger, a growling tiger, for example, our brain floods our body with stress hormones 

• Adrenalin (Epinephrin)
• Cortisol
• Norepinephrine

These hormones have one purpose – shifting the vital resources of our bodies to places where they are needed the most, i.e., muscles. It gets done by turning off the digestive system. 

Under stress, the autonomic nervous system shifts into sympathetic dominance. This means prioritizing immediate survival over non-essential functions like digestion. Blood flow is redirected away from the digestive system. And this brings us near to the stress and digestion connection.

Studies show that up to 95% of the serotonin which plays important role in the gut and metabolism and can activate nerves connected to the central nervous system. ^[1]

The Gut-Brain Axis – A two-way street

The gut and brain engage in constant communication. We call this telephonic line the gut-brain axis. 

Our guts contain nearly 500 million neurons connecting to the neurons in the brain. ^[2]

When stressed, signals from the brain trigger physical responses in the gut. We have just read about it. This leads to symptoms like 

• stomachaches, 
• bloating, 
• Vomit
• Heartburn
• Constipation
• IBS (Irritable Bowel Syndrome)
• or changes in bowel habits. 

However, it also works the other way around. When our digestion goes for a toss, the resulting digestive discomfort sends signals to the brain too. This affects mood and we feel that the world has ended. 

Most often, we often get bouts of stress, which is totally normal in an evolutionary sense. However, when stress turns into chronic stress, havoc descends. Anxiety and stomach issues start to occur. 

The impact of stress on digestion goes a long way.

Impact of Stress on Digestion

• Stress, mainly chronic stress, reduces the production of digestive enzymes. And don’t we know how vital enzymes are for digestion? This impairs the breakdown of food in the stomach and small intestine. The result? Weakness, fatigue, stress, stomach anxiety, and diseases.
• Our gut microbiome, which is home to billions of gut bacteria that aid digestion, gets toppled too. This leads to dysbiosis and stress stomach pain.
• Can stress cause heartburn? A big YES! The stomach gets triggered, and thus it produces stomach acid in the axis. This means acid reflux, heartburn, and further stress.
• Stress also induces inflammation in the digestive tract. When the tract is inflamed, it fails to absorb nutrients. Furthermore, pain, IBS, IBD, etc., kicks in badly.
• Ever wondered if stress can cause stomach ulcers? When stress and indigestion get out of control, when it becomes chronic, it increases the risk of peptic ulcers, gastritis, gastroesophageal reflux disease (GERD), etc.
• Does stress lead to body pain? Yes! Severe stress even leads to inflammation and body pain.
• And lastly, it impacts our lives. We stay sullen and grumpy all through the day. We fight more with our beloveds and derail the peaceful environment that we all deserve. 
• Stress releases cortisol which increases permeability in the tract and can lead to LEAKY GUT. 

So, what is the way out? There are two:

• Stress management techniques for better digestive health
• And changes in diet and lifestyle

Let’s sit back, relax, and read what needs to be done.

Stress-Relief Strategies For Better Digestive Health

We need to work on our lifestyle and diet to bring everything back under control and give our guts the grace they deserve. Let’s first start with some stress management techniques to heal that nervous stomach.

1. Move your body to still your mind

Yes. The first thing you need to do is to work out. Our lifestyles have become brutally sedentary. This lack of movement has invited a sea full of sickness. We have evolved to keep moving. This keeps our brains and bodies sane and serene. 

Studies showed that lack of exercise increased anxiety by 118%, depression by 152%, and stress by 75%. ^[3]

On the other hand, an active lifestyle involving routine exercise brings down our stress levels. ^[4]

When we work out, our bodies release endorphins. These hormones have been given the work of reducing pain and stress. So, how much exercise should we do to release stress and beat that stress and stomach pain? ^[5]

Aim for at least (at least) 150 minutes of average-intensity workouts or 75 minutes of vigorous-intensity workouts in a week. You may break this down into 3-4 days a week. ^[6]

• Average intensity workout includes – jogging, running, hiking, swimming, cycling, etc.
• Vigorous intensity workout includes – cardio, aerobics, football, paced running, Zumba, or anything that pumps up the heartbeat to 148-162 bpm.

Also, try not to sit for too long. Keep moving in between to tell your body what it is. And gradually, you’ll see your nervous stomach fading away.

2. Yoga and Meditation

Although yoga and meditation are getting well-deserved recognition these days, they are not new. Throughout the Asian span, especially in India, it has been practised for ages. 

Yoga, literally meaning union, is a practice that works on bringing mind and body into a state of harmony. It is both a spiritual and physiological practice. 

When done in the right way with proper discipline and consistency, Yoga relieves stress, anxiety, indigestion, and depression. Not just this, with time, it often guides one on the path of spiritualism and self-awareness. You feel more confident in yourself and cherish a sense of upliftment. ^[7]

For best results, look for a Yoga practitioner to guide you on this beautiful path.

Here are some Yoga poses to ease stress and stomach pain:

• Marjaryasana – Cat-Cow Pose
• Uttanasana – Standing forward bend
• Head on knee forward bend
• Setu Bandha Sarvangasana – Bridge pose
• Shavasana – Corpse pose
• Balasana – Child’s pose
• Sukhasana – Easy Pose 

You can also include breathing exercises, practicing positivity and affirmations to your meditation practice. 

Use 2 drops of sandalwood oil in lukewarm water for a calming bath or add in diffuser to refreshen your environment.

Now carry this Sukhasana and start meditating. 

3. Have Some Cups of Behavioral Therapy

Sometimes, it is just about your thoughts. Your thoughts can either make you or break you. Science says that what we think directly impacts our very being. And this is where behavioural therapy comes in. ^[8]

Behavioural therapy can be valuable while addressing stress-related indigestion by focusing on modifying thoughts, emotions, and behaviours that contribute to stress.

Here is how it can help:

• It can help you identify stressors adding to your worries. Consequently, you know what must be reduced and taken care of
• You will be able to better recognize the negative thought patterns and change them into positive ones
• Several relaxation techniques will be there, ready to help you gain back your peace. A few examples include deep breathing, progressive muscle relaxation, mindfulness, etc.

And then there are things such as biofeedback, exposure therapy, and other scientific strategies that might help your nervous stomach. It is best to leave these to professionals. Look for a professional behavioural therapist. It has been proven well that behavioural therapy leads to lesser anxiety and depression. ^[9]

4. Dietary Changes

Once you’ve taken care of your mind and your thoughts, it comes down to your diet. If you already suffer from indigestion, go for gentler foods without too much fat and spices. 

Always go for a complete meal that includes fruits, veggies, natural proteins, good fat (HDL), and fibre. These are vital for wellbeing. A Japanese study found a direct link between their intake and reduction of stress. ^[10]

Things to avoid to prevent indigestion:

• Food with low-quality fat (LDL) – trans fat, saturated fat, etc. These are the fats that stay solid at room temperature. For example, butter, lard, and some tropical oils such as coconut and palm oil.^[11]
• Simple carbs with no nutritional value. For example, burgers, refined flour, etc. 
• Lots of spices that harm the digestive tract.
• Highly acidic food
• Processed food and sugary drinks

Things to embrace to promote digestion:

• Fresh green leafy vegetables
• Foods with probiotics such as curd, yoghurt, kefir, kimchi, etc.
• Foods high in fibre, such as whole grains, apples, oranges, etc
• High-quality protein foods
• Herbal teas such as peppermint tea, ginger tea, green tea, etc.
• You can also take 2 drops of edible Sandalwood oil in 1 glass of lukewarm water. 

When you eat, eat within limits. Don’t hog on the food before you. Overeating hampers not only our movement but our overall lifestyle. Aim for 80%. Just when you feel your stomach is about to be satisfied, stop. 

When you chew food, chew properly. The saliva that gets mixed while chewing food is vital to digestion. It breaks down food into easily digestible forms. This means less work for the guts and more nutrient absorption.

5. Hydrate Yourself

Not many of us give enough attention to the hydration part. But believe it or not, hydration is the key, especially regarding stress and a nervous stomach.

Proper hydration sets off a chain reaction of positive effects. A true beauty to behold. Starting at the cellular level, water ensures cells function optimally and nutrients are transported effectively. This enables our bodies to regulate body temperature through sweating properly. 

Once the temperature regulation is taken care of, joint lubrication gets the required support. Less discomfort is less stress. And a better life.

In the digestive system, water aids in breaking down food. It helps the kidneys filter out waste. This detoxifies our bodies. All this is vital and leads to

• Better cognitive functioning, 
• Prevention of fatigue and 
• better heart health by maintaining blood volume. 

What we mean is that you drink enough water. Your dehydrated body will induce stress and depression within you. ^[12]

You can also add herbal teas that help in controlling stress levels, like:

• Brahmi tea
• Shankhapushpi tea
• Tulsi tea
• Ashwagandha tea

Aim for at least 8 glasses of water a day

If you live in a hotter climate, increase this quantity accordingly.

6. Sleep Well

We spend 1/3 of our lives sleeping. Make sure you spend this healthily. Poor sleep is directly connected to increased stress, indigestion, and sickness. So, if even the simple words of your beloved seem annoying to you, bad sleep could be the reason.

How to have a good sleep?

• Aim for at least 7-9 hours of healthy sleep
• Maintain a good sleep routine that includes meditation, deep breathing like pranayam
• Avoiding screen and food at least 3 hours prior to it, and a darker room. Take social media detox or screen detox from time to time.
• Add the blend of teas mentioned above
• Try going to sleep at the same time every day
• Don’t go to bed late night
• And go out in the sun, which releases serotonin that calms and soothes the mind
• Add 1 tsp ghee to your meals or consume it with lukewarm water for a good night’s sleep. You can also massage the soles of your feet to induce sleep. 

Conclusion

The connection between stress and digestion has been known for a long. However, our paced-up lifestyle has moved our consciousness away from the Vedic wisdom – treat the gut as a temple. 

We all face nervous stomach and stomach pain from stress. But the reason and the link between the two remains unknown. 

Stress, often perceived as a non-physical phenomenon, triggers a ‘fight or flight’ response. This diverts vital resources from digestion. This gut-brain axis creates a two-way street – stress influences digestion and digestion influences stress. 

Chronic stress disrupts enzyme production, impacts the gut microbiome, induces heartburn, and fosters inflammation. But the consequences extend beyond indigestion – all this elevates the risk of peptic ulcers and adversely affects our lives. 

Fortunately, two remedies emerge – stress management techniques and dietary/lifestyle adjustments. Move your body regularly and exercise, do yoga, take behavioural therapy, have a balanced diet, hydrate yourself properly, and do not forget that quality sleep. 

Embracing these strategies ensures that the rhythm of our beautiful lives stays beautiful forever.