Stress and Gut Health

Stress is a physical expression of our “fight or flight” sympathetic nervous system’s survival mechanism. A threatening situation will trigger a stress response, which prepares us to confront or flee a possible danger. This helps for immediate danger, but unfortunately the stress response is also triggered by tense situations where physical action is not an option, such as unreasonable boss, heavy traffic, or financial problems.

There are two types of stress.

ACUTE STRESS

Acute stress prepares us for fight or flight, and is generally short-term.

Acute stress is a short-term response by the body’s sympathetic nervous system. How long acute stress lasts may vary—the response can last for a few minutes or a few weeks. During an acute stress response, the adrenal glands, located on top of each kidney release over seventeen different hormones. Physical responses: blood sugar levels rise; blood vessels constrict; pulse quickens; blood pressure rises; digestion stops.

CHRONIC STRESS

Chronic stress is long term and is the main cause of stress-related health problems.

Chronic stress occurs when continuous acute stress responses keep the body on alert, thus continuously, negatively affecting health. The ongoing stress response causes the hypothalamus and pituitary gland in the brain to release stress hormones, which in turn stimulate the adrenal gland to produce and release cortisol. Cortisol is one of the hormones associated with waking and sleeping. Levels of cortisol naturally fluctuate during the day. Cortisol levels are highest in the morning and lowest at night. Higher levels of cortisol in the morning help us wake up. When chronic stress stimulates cortisol production, the daily cycle of cortisol levels is disrupted. High levels of cortisol may occur at night, resulting in insomnia, headaches, anxiety and depression.

Practicing stress management techniques can help minimize the effects of stress on your health. One of the best ways to de-stress is to breathe!

You can use meal times as an opportunity to practice deep breathing. Not only does this practice help us to digest better, but it also takes us out of chronic stress mode.

You can also eat foods that reduce stress, such as: corn, oats, walnuts, dark chocolate (80% or more), fermented foods, organic chicken or beef liver, and dark, leafy greens (kale, collards, chard).Every food that we eat has an important role in our body's function as well as in our stress modulation.

Fermented foods are especially supportive in mitigating the effects of chronic stress because they feed the beneficial gut bacteria. These bacteria secrete the hormones we need to feel rested and relaxed.