Chronic Stress and Your Gut Health
Apr 26, 2022
Did you know that chronic stress can wreak havoc on your gut?
Stress is any type of real or perceived mental, emotional, or physical factor that causes body tension and initiates the "fight or flight" response via the sympathetic nervous system.
Physical stress is physiological distress originating in the body.
Mental stress is a psychological experience of distress originating from perception of the environment.
The nervous system is made up of two systems; the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system is called the "fight or flight" system and can slow digestion and flow of food to prepare for action. This system is activated by stress. The parasympathetic nervous system is called the "rest and digest" system and controls digestion, sexual arousal, salvation, urination, and defecation. This system slows under stress to conserve energy.
The goal is to quiet the sympathetic nervous system and activate the parasympathetic nervous system, especially during meals. You can do this by managing the chronic stress in your life.
Here are some suggestions to help manage chronic stress:
Diet:
- Cut down on junk food, sugar, caffeine, and alcohol
- Avoid things that cause inflammation, including processed foods and food intolerances
- Stabilize blood sugar by eating:
- Whole fruits and vegetables
- On a set schedule
- Every few hours
Herbs and Supplements:
- Sip on chamomile and green tea
- Incorporate probiotics and fermented foods
- Explore adaptogen herbs that can be used to build resilience and cope with fatigue by supporting the adrenals, such as:
- Rhodiola
- Astragalus
- Ashwagandha
- Eleuthero
- Holy basil
*Be sure to consult with your health care provider before taking any herb or supplement.
Exercise:
Calming exercises are best for stimulating the parasympathetic nervous system:
- Tai Chi
- Yoga
- Moderate amounts of strength building or anaerobic exercise
Doing a few things differently can really help with chronic stress. When you address the stress in your life, it's sure to improve your gut health.
Which diet changes, supplements or exercise are you going to incorporate this week? Let me know on the Inspire Me to Health Facebook page.
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