From Brain to Gut: The Effect of Stress On Your Body

Summary: Stress is an inevitable part of life. But learning to manage your stress can prevent it from taking a toll on your physical and mental health. Understand how stress affects you and the actions you can take to minimize it.

Stress affects all of us, whether we are busy professionals or overstretched, stay-at-home parents. According to the American Psychological Association (APA), 27% of Americans report that on some days, they are so stressed they cannot function.

From the brain to the gut, stress can have a profound effect on your overall well-being, sometimes with far-reaching consequences. Chronic stress, if ignored, can severely affect your blood pressure, blood sugar, digestion, immunity and mental health.

In this article, we’ll explore how stress activates your survival mechanism, the wide-ranging impact of stress on your body and practical strategies to combat these effects.

What you need to know about the stress response

It may be contrary to what you’ve heard, but stress in small doses can actually be good for you, improving mental sharpness and physical performance. After all, our stress response developed as an adaptive survival mechanism, back when pre-modern humans had to stay alive out in the wild. A constant state of stress or chronic stress, on the other hand, can cause the body to go into permanent survival mode and is extremely harmful in the long term.

When you’re stressed, your body releases hormones like cortisol and adrenaline, preparing you for a “fight or flight” response. The constant activation of this stress response can upset the delicate balance of communication between your nervous system and the rest of your body. This can show up in physical symptoms such as stomach pain, bloating and changes in bowel habits, psychological issues like anxiety and depression, and even cardiovascular disease.

Stress has a profound impact on the human body

Here are some of the ways stress affects the different parts of your body and mind.

Cortisol and the stress loop

• When you’re stressed, your body releases cortisol, a hormone that helps you cope. Chronic stress, however, can lead to prolonged levels of high cortisol, which, over time, disrupts almost all the body’s processes and leads to a host of health problems including anxiety, depression, heart and digestive issues, trouble sleeping, and more. If you feel stressed often or notice unusual changes to your body, make sure to consult a healthcare provider.

Elevated blood pressure

• Because stress triggers your body’s fight or flight response, it raises your heart rate and blood pressure. This is okay for short periods but harmful if it happens too often.

Stress and inflammation

• Stress can lead to increased inflammation in the tissues of your body, which in turn can have a negative impact on your heart health, such as high blood pressure and lower “good” (HDL) cholesterol.

Spikes in blood sugar

• When the body detects stress, it makes sure energy is readily available in the form of glucose while lowering insulin. And while this extra energy may be helpful for outrunning a predator, it makes it difficult for people, especially those with Type 2 diabetes, to control and manage blood sugar levels.

Digestive issues

• Stress throws the gut microbiome off kilter by reducing beneficial bacteria and increasing harmful bacteria. This imbalance can cause gastrointestinal disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Weakened immune system

• Chronic stress can lead to persistent inflammation and weakens your body’s defenses, making you more susceptible to infections and illnesses. Essentially, inflammation is your body’s response to an injury or disease-causing germ. But chronic inflammation fools your body into thinking it’s under attack, even without the presence of a threat. This compromises your immune system’s ability to react to threats and instead, it impacts your healthy tissue. As a result, your ability to fight off infections likes colds, the flu and others, is reduced.

Emotional and mental health

• Long-term stress can have a significant effect on your emotional and mental health. It can contribute to the development of depression and anxiety, and exacerbate existing mental health conditions. The physical symptoms listed above, including fluctuating sugar levels, increased inflammation etc., all show links to mental health issues. But in addition to that, stress disrupts neurotransmitter (your body’s chemical messengers between your nerves and other parts of the body) function, affecting your mood and leading to symptoms like irritability, sadness and a lack of motivation. Over time, this can impair cognitive functions such as memory and decision-making skills.

If you experience frequent or severe stress-related symptoms, it’s important to talk to your healthcare provider. A qualified healthcare professional can help you identify the core issues underlying your stress and develop a plan to manage stress effectively. Persistent stress can have serious health implications, and professional guidance is crucial in mitigating these risks.

Combat the effects of stress with the right habits

Managing stress effectively is important for maintaining both mental and physical health. Here are some strategies to help you combat the effects of stress on your digestive system.

Mindful eating and having a balanced diet are crucial for both mental and physical health.

• Eat fiber-rich foods: Aim for 20-30 grams of fiber daily from colorful fruits and vegetables, whole grains (including ancient ones like amaranth and farro) and legumes to support digestion.
• Choose lean proteins: Include chicken, turkey, beans, lentils and tofu for essential nutrients.
• Add plant-based foods: Boost nutrient intake at meal and snack times, with more vegetables, fruits, nuts, seeds and legumes.
• Consume probiotics: Eat yogurt, kefir and sauerkraut to promote good gut bacteria.
• Include Omega-3s: Incorporate salmon, chia seeds and walnuts for brain health and stress management.
• Add polyphenols: Enjoy foods like dark chocolate, berries and spices to reduce inflammation.
• Avoid ultra-processed foods: Limit foods high in unhealthy fats and sugars.
• Moderate caffeine and sugar: Reduce your caffeine intake to help regulate blood pressure, blood sugar and prevent energy slumps.
• Consider supplementation: Research shows higher Vitamin D levels (along with sun exposure) can relieve anxiety and depression. Take supplements under guidance of your health professional.

Exercise regularly and spend time in nature

Exercise has a profound impact not only as a crucial treatment for and other chronic health conditions but also as a preventive measure to help stave off these issues. Health experts recommend exercise as an important non-drug treatment not only as a crucial treatment for managing diabetes and other chronic health conditions but also as a preventive measure to help stave off these issues.

Engaging in moderate-to-intense exercise promotes the release of endorphins, your body’s natural mood enhancers, while reducing stress hormones like cortisol and adrenaline. Aim for at least 30 minutes of moderate exercise most days of the week.

Spending time in nature can also help you unwind and reduce stress. Activities like walking, hiking, or biking outdoors provide the benefits of physical exercise while allowing you to enjoy the calming effects of natural surroundings. Additionally, safe sun exposure while outdoors helps improve vitamin D levels, which is essential for bone health, immune function and overall well-being. By combining regular exercise with time spent outside, you can significantly boost your mood and overall health.

Get enough sleep

Good quality sleep is essential for recovery, reducing inflammation, and improving brain function, which in turn helps reduce stress. Beyond just the number of hours, maintaining good sleep hygiene is crucial. This includes engaging in regular moderate-to-vigorous physical activity, aiming for 7-9 hours of sleep each night, aligning your meal times with your body’s natural clock and consuming wholesome foods.

Effective sleep hygiene practices ensure you get restorative sleep, which helps regulate stress hormones and enhances overall well-being. Studies have also shown that low vitamin D levels can contribute to poor sleep quality, which may lead to increased stress. By paying attention to your sleep habits and environment, you can improve your sleep quality and better manage stress.

Activate the vagus nerve

The vagus nerve (the largest cranial nerve) runs from the brain to your intestine and has an important role in breathing, heart rate and digestion. Improving vagus nerve activity is known to help reduce the effect of stress on the body. Here are some simple ways to activate your vagus nerve:

• Mindful breathing: Practice slow, deep breaths to promote relaxation.
• Humming: Humming or gargling can stimulate this nerve.
• Splashing cold water on your face: Doing this triggers the dive reflex (the response that protects from accidental drowning), reducing heart rate and calming the body.

Build resilience with social support

Connecting with friends, family, or a mental health professional can provide the psychological support you need to help cope with stress. These social connections are crucial for your mental health, offering different perspectives and solutions to your problems.

Support can come from various sources, including friends, family, peers and co-workers. Don’t hesitate to reach out to mental health professionals if you need more structured help. Additionally, free mental health apps can be a valuable resource for building resilience and staying healthy at any age.

Managing financial stress can help improve your well-being

Financial stress is a major source of anxiety for many people. To ease this burden, start by creating a realistic budget that tracks your income and expenses. Identifying and reducing unnecessary expenses can free up resources and help you feel less vulnerable and more in control.

Developing personal finance literacy and/or seeking financial advice from a professional are concrete steps to help combat this stress. They can help you develop a comprehensive financial plan tailored to your goals, whether it’s saving for the future, managing debt, or investing wisely.

Having a clear financial plan not only reduces money-related stress but also provides a sense of security and stability, contributing to your overall well-being.

Embracing a stress-free life

Stress is a powerful force that can significantly impact your body, from the brain to the gut. Understanding the stress response and its effects on the body is the first step in managing its impact.

Taking care of your body and brain through mindful activities and eating nutritious food, can help you deliver a one-two punch to the negative effects of stress. Remember, preventing a chronic cycle of physical and psychological stress can result in improved overall health. For more insightful resources that can help you live a fuller life, visit our blog section.

Frequently asked questions

Q1: What does stress feel like in the stomach?

When you’re stressed, you might experience symptoms like stomach pain, bloating, diarrhea, or constipation. This is because stress can unsettle the gut-brain connection, leading to gastrointestinal issues. If you experience these symptoms consistently, it’s important to speak to a healthcare professional to help manage and address the underlying causes.

Q2: How can I manage stress effectively?

Techniques like exercise, a healthy diet and staying connected to family and friends support can help you manage stress. Additionally, stress management techniques like mindfulness, meditation and deep-breathing exercises can also be very effective. If stress persists, consider seeking guidance from a healthcare professional to explore more personalized strategies.

Q3: What role does financial stress play in overall well-being?

Financial stress can exacerbate overall stress levels, affecting both mental and physical health by leading to anxiety, sleep disturbances and increased risk of chronic conditions. Effective money management, including budgeting and planning for the future, can significantly reduce this burden and contribute to a more balanced and healthy life.