Trauma and stress compromise the integrity of your digestive system - consequently, your overall health will suffer.

A healthy gut is essential to a healthy body and a healthy mind. When our stress goes unmanaged it’s common for gastrointestinal conditions to arise. Changes in gut microbiota, slow digestion, and a compromised immune response are some of the possible connections between the stress response and gut health.

Studies have shown that stress can contribute to and exacerbate irritable bowel syndrome and other GI disorders. Furthermore, many diseases can be linked to stress-induced gut dysfunction. Damage to the gut lining promotes systemic inflammation – possibly contributing to serious health conditions such as cardiovascular disease and autoimmunity.

We can eat the cleanest diet on the planet – but our bodies cannot do much with any food we eat when we are under high stress. Since so many digestive functions shut down when we are in sympathetic mode it’s essential that we first support the parasympathetic system using mind-body practices to improve digestive function. Once we have managed the stress response, there are steps we can take to repair the gut lining and support a healthy microbiome. Supporting a healthy gut is one of the most important ways to achieve overall health and wellbeing.

The Science of Digestion

We know that chronic stress and trauma can keep our bodies emotionally and physiologically in a state of fight or flight – even after the threat has gone.

Energy is used for more urgent body functions that keep us safe and take away from less crucial functions during an emergency - such as digestion.

The vagus nerve is a main part of the parasympathetic system and is a key to keeping us healthy - it’s responsible for rest, digestion, repairing, and restoring. It completely shuts down during stress – impairing its ability to keep us healthy.

There are four main stages of digestion and each one is impacted by stress.

1. The cephalic phase of digestion is when our body is preparing for food to be eaten. When we are relaxed – our brain begins to think about food and send signals to produce saliva and enzymes which begin the digestion process. During the stress response, this phase is bypassed – interfering with the production of saliva.

2. The esophageal stage can be impacted by a tightened throat and difficulty swallowing due to the decreased production of saliva and mucous.

3. The third stage of digestion is the gastric phase. This is where stomach acid breaks food down into a substance called chyme – this makes nutrients available for absorption. When the nervous system is in stress mode stomach acid is too low to complete this process. Food ends up remaining in the stomach for longer than it should be. The breakdown of proteins is also inhibited, and the growth of harmful bacteria can occur.

4. The intestinal stage is the fourth phase of digestion. When we are in a state of stress the liver is busy filtering out high levels of cortisol from our system – which slows blood filtration and impairs the intestine’s ability to absorb nutrients into the bloodstream.

Furthermore, stress affects the body’s ability to open and close valves and sphincters involved in the digestive process. These are the doorways that allow food to enter and exit the stomach. When these sphincters are not working properly, we can experience heartburn from stomach acid escaping through these doorways.

The microbiome

The human microbiome plays a role in many body functions- supporting the immune system, extracting nutrients from food, defending against pathogens, metabolizing bile acid, and synthesizing vitamins, to name a few. Stress changes the diversity and amount of both healthy and harmful gut bacteria.

Gut bacteria have an intricate connection with the brain and stress. Through the gut-brain axis, certain strains of gut bacteria use neurotransmitters to communicate with the brain. Stress can interfere with this communication – triggering digestive discomfort and symptoms. Also, supporting the health and diversity of the gut microbiome can potentially help your body manage and cope with stress.

Damage to the gut lining – “Leaky gut”

The lining of the gut acts as a barrier that is responsible for regulating the flow of nutrients into the bloodstream. It is also in charge of making sure that harmful substances like food toxins and microorganisms don’t get into the bloodstream.

Stress reduces the integrity of this barrier allowing food residues and toxins to escape into the bloodstream and travel to the brain and other tissues. Contributing to a variety of health conditions. Providing your body with nutrients that heal the lining of your gut will decrease your risk of developing more health issues and possibly chronic disease down the road.

Heal your gut to heal your body and mind

The constant communication between the gut and the brain explains how when one is off balance the other is too. Improving your gut health contributes to improved mood, less brain fog, and reduces the risk of depression and anxiety. Building a healthy microbiome and improving the integrity of the gut lining are essential steps towards healing.

In addition to stress, there are dietary and environmental factors that contribute to an unhealthy gut. Eliminating refined grains, oils, and sugars – and increasing your intake of non-starchy vegetables will give your gut a healthy boost. Improve your quality of sleep, move your body, and reduce stress to avoid further gut irritation. Making a few changes can have an immediate and positive effect on your health.

The 5 R’s To Healing Your Gut

Remove – eliminate allergens and food sensitivities. Testing can be done for food sensitivities. An elimination diet can also give insight into food sensitivities. Also remove pathogens – bacteria, viruses, parasites. Herbal medicines can be helpful. Garlic, berberine, yerba mansa, wormwood, black walnut.

Replace – Supplements may be necessary to restore nutrients and improve digestive function. Multivitamins, digestive enzymes, hydrochloric acid, fiber, bitter herbs to stimulate digestive juices.

Repopulate – Use probiotic supplements and prebiotic foods to encourage the growth of new colonies. Fermented vegetables. Resistant starches – unripe plantains, and cooked and cooled potatoes.

Repair – repairing the lining of the digestive tract takes time and work. Foods rich in vitamins C, A, D, zinc, glycine, and L-glutamine are key.

Rebalance – address stressors so that nutritional healing can occur. Self-care is required. Meditation, salt-baths, reading, music, massage, laughter, nature. Adequate sleep is essential. Gentle movement is important – yoga, walking, tai chi, qigong.

If you need extra support to get to repair your digestive system - click here - to connect with me. I look forward to hearing from you!

Sources

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