Chronic activation of the stress response (‘chronic stress’) can have a range of detrimental effects on our gut health.

The gut

The gut, also known as the gastrointestinal system, digests food and absorbs nutrients. It plays a crucial role in our overall health and well-being, and any disruption to its normal functioning can lead to a range of problems.

It is home to trillions of bacteria, collectively known as the gut microbiome. The gut microbiome also play a crucial role in maintaining gut health, as well as our overall health and well-being.

Activation of the stress response

Activation of the stress response sees resources diverted away from the digestive system to the muscles, heart, and lungs to prepare our body for the physical activity it will need to engage in, to either flee the danger or fight for our survival.

Chronic activation of the stress response results in resources being continually diverted away from the digestive system. This can lead to a range of gut problems, including inflammation, reduced nutrient absorption, and changes to the gut microbiome.

Inflammation can damage the lining of the gut, making it more permeable and allowing bacteria and toxins to leak into the bloodstream. Known as “leaky gut,” this condition can trigger an immune response, leading to inflammation and further damage to the gut.

Studies have shown that chronic stress can alter the gut microbiome, reducing the diversity of bacteria and promoting the growth of harmful bacteria. This can lead to a range of gut problems, including diarrhea, constipation, and inflammation.

Irritable bowel syndrome (IBS)

One of the most common gut problems associated with chronic stress is irritable bowel syndrome (IBS).

IBS is a functional gastrointestinal disorder that affects up to 15% of the NZ population. Symptoms of IBS include abdominal pain, bloating, constipation, and diarrhea. While the exact causes of IBS are not fully understood, research suggests that chronic stress is a significant contributing factor.

Other gut problems

Besides IBS, chronic stress can also contribute to other gut problems, including inflammatory bowel disease (IBD), gastroesophageal reflux disease (GERD), and peptic ulcers. These conditions are all characterized by inflammation in the gut, which chronic stress can worsen.

There are two principal ways to reduce chronic stress and hence its impact on gut health.

There are two principal ways to reduce chronic stress and hence its impact on gut health.

1.     Reduce the likelihood of the stress response being activated. You need to reduce the number of stressors that are triggering the stress response.  

2.     Reduce the impact of chronic stress on your mind and body, particularly your gut. It’s not possible to eliminate all stressors from our lives, so we need to develop the ability to reduce the impact of chronic stress on our mind and body. In particular, it’s important we learn how to activate our Rest and Digest Response because when this is activated, it switches off the Stress Response. There are many ways to activate the Rest and Digest response, including regular exercise, deep breathing exercises, progressive muscle relaxation, guided imagery, self-hypnosis, yoga.

The Rest and Digest state, also known as the parasympathetic state

The Rest and Digest state, also known as the parasympathetic state, is the opposite of the Stress State. It is a state of physiological relaxation and calmness where the body can focus on rest, recovery, and digestion. In this state, our body can restore itself, replenish energy, and promote healing. The more time spent in the Rest and Digest state, the better your gut health.

Summary

In summary, chronic activation of the stress response can have a significant adverse impact on gut health and can both trigger IBS and maintain it.

With the right skills and techniques, chronic stress can be significantly reduced, and even eliminated. By reducing chronic stress, you can significantly reduce your IBS symptoms. There are two ways to do this:

1) reduce the stressors in your life

2) spend more time in the Rest and Digest State.