Most people over 40%, especially women, are more likely to experience symptoms of functional gastrointestinal disorders than males. These conditions induce distress like pain and bloating but have no identifiable anatomical basis.

However, various circumstances influence the onset of functional gastrointestinal problems. Many studies have shown that emotional distress, such as that caused by stress, worry, or anxiety, can manifest physically in the stomach.

Therefore, this article outlines some of the relationships between stress and the digestive system and how you can reduce your stress level for better health.

Understanding the Relationship between Stress and the Digestive System

Sometimes you can experience butterflies in your stomach. Or experienced tension followed by nausea? This is because the stomach is directly connected to the brain. The digestive tract has more nerve endings than any other organ in the body and is hence often referred to as the “second brain.”

The digestive tract is suppressed during the stress response but stimulated during the relaxation response. Stress causes the body to divert energy from digestion to prepare for the fight-or-flight response. The brain halts the digestive process, which causes the gastrointestinal muscles to contract more slowly and reduces digestive secretions.

When your stress response only happens periodically, the body can recuperate and resume typical operation. However, too frequent activation of the stress response impairs the body’s ability to repair itself. This can induce gastrointestinal distress by impeding the digestive process.

How Stress Impacts Your Digestive System

Several studies link stress and the digestive system complications like bloating, constipation, excess stomach acid, and stomach discomfort or pain, amongst other concerns.

Here are some of the effects of stress on the digestive system:

Stress and Bloating

Bloating or gassiness is a typical sign of anxiety, especially among people with panic attacks. Here are some of the ways stress causes bloating:

Hyperventilation: Hyperventilation is the primary mechanism through which anxiety causes abdominal distention. There are several other anxiety symptoms, but hyperventilation can cause or exacerbate pressure in the stomach and the subsequent need to burp.

Intestinal Disturbance: Anxiety might also lead to digestive issues as it inhibits the area of the brain responsible for digestion. Stress’s physical and emotional effects on the digestive tract and abdominal organs are well-documented. Foods that are ordinarily easily digested may be poorly absorbed in such an environment, resulting in bloating.

Stress and Constipation

Our gastrointestinal systems may suffer the consequences of prolonged stress or emotional exhaustion. Fortunately, when our bodies are unhappy, they let us know. And one of the ways is through constipation.

Here is stress may bring about constipation:

Constipation and nervousness: Functional gastrointestinal problems, such as constipation, have been linked to anxiety and depression. Anxious persons are disproportionately affected by constipation, according to studies.

Constipation can develop due to physical discomfort in the bowels, which can be made worse by emotional stress. Talking to your doctor about any anxiety or depression you may be experiencing is a good first step.

Constipation due to stress at work: Stress from things like deadlines, presentations, and heavy workloads can manifest physically as stomach upset. Hormones are released in response to stress that puts you in “fight or flight” mode.

When this occurs, the body shifts blood away from the digestive tract and toward your major organs, heart, brain, and lungs. All of this can cause your bowel motions to slow down, leading to constipation.  

Stress and Heartburn

The following are some causes that have been linked to stress-induced heartburn:

Digestion is slowed down by stress: Have you ever noticed that stress can cause you to lose your appetite? That’s because, under pressure, your body slows down its digestive processes, holding meals within the stomach for longer and increasing the likelihood of acid reflux.

Alterations in the brain or digestive system are possible due to the connection between the two systems. Shifts in the digestive system can bring on both mental and physical stress responses.

In other words, stress heightens the effects of pain, making your heartburn more visible rather than worsening it.

Some studies show that the stomach may experience different effects when under stress. Some of these impacts could be:

  • A decrease in the activities of stomach lining muscles
  • Inadequate production of stomach acids
  • Less active stomach glands or stomach lining

Stress and appetite

Stress has two effects on your appetite; it can increase or lower your appetite or urge for food. This happens two times, during cravings and when there is excessive cortisol.

Excessive Cortisol: In the short term, stress reduces appetite to help the body conserve resources. Cortisol is released if the stress continues- the hormone stimulates food cravings, which can lead to overeating or, instead, increased appetite.

Cravings: When stress hormone cortisol levels rise, so do appetites for sweet and fatty meals. A spike in hunger-related hormones plays a role in stress-induced food cravings.

Stress and Stomach Pain or Discomfort

When stressed, your body releases hormones that react to your nervous system. This causes adverse effects on gut motility, the squeezing and moving of waste through the intestines and stomach. Stress may also impact your bacterial balance, thus leading to functional gastrointestinal disorders.

Also, under pressure, some people tend to eat more foods rich in sugar, which can wreak havoc on the digestive system and contribute to weight gain.

Image alt text: A nurse diagnosing the cause of the stomach pain.

Author credit: By U.S. Navy photo by Mass Communication Specialist 3rd Class Kristopher Wilson, Public domain, via Wikimedia Commons

https://upload.wikimedia.org/wikipedia/commons/b/b4/US_Navy_061218-N-5345W-055_Chief_Hospital_Corpsman_Tracy_Adjip_performs_a_sonogram_on_a_patient_while_trying_to_diagnose_the_source_of_abdominal_pain_during_sick_call_aboard_the_Nimitz-class_aircraft_carrier_USS_Harry_S._Truman.jpg

Stress, Infections and Ulcers

Helicobacter pylori (H. pylori) infection is the leading cause of ulcers. It causes acid to damage the delicate lining of the digestive system- the esophagus, stomach, or duodenum and the mucous layer protecting it—an ulcer forms when the lining is irritated by acid and germs.

Also, there is evidence that chronic stress causes inflammation or swelling of the mucosal lining, making the stomach’s acidic contents more irritating to the stomach’s delicate lining.

How to Manage and Reduce Stress-Induced Digestive Disorders

Here are some suggestions for relieving digestive system-afflicting stress:

Regular Exercise

Exercising regularly is essential for a healthy lifestyle– leading to heart, stress management, and digestive function. The hormonal balance is restored, and feel-good endorphins are released, making you happier and less stressed.

Practice Relaxed Breathing

Excess air from hyperventilation and excessive inhaling can cause abdominal distention, constipation, stomach pain, and discomfort. The solution is breathing more calmly. The stress reaction in the body is reduced, and the relaxation response is activated when you breathe slowly.

Consider the Right Diet Culture

You can become healthy through your diet, and sometimes what you eat can worsen your condition or increase your risk of other complications.

Besides, you increase your risk of digestive issues when you stay long before eating, eat an unbalanced diet, or even lack adequate food. Therefore, you must maintain a healthy diet by eating small, frequent foods and snacks throughout your day. As a result, you’ll feel less pain and discomfort from IBS, cramping, heartburn, bloating, and constipation in your stomach.

Eating regularly also reduces the risk of binge eating, which occurs when someone eats so much food that they no longer feel full. Finding a peaceful spot where you can eat slowly will help. If you’re having trouble digesting meals, you could find that drinking more water or changing your fiber intake (reducing or increasing fiber helps).

Therefore, you must watch the type of meals you take. But before that, consult a dietitian to determine which foods may be contributing to your situation before making any drastic dietary changes. They can help you learn to pay more attention to your body’s signals of hunger and fullness and recognize when your emotions contribute to changes in your appetite.

Medications

Other potential causes of functional gastrointestinal disorders or intestinal discomfort include viruses, allergies, lactose intolerance, germs, acid reflux, and more severe conditions, so it’s essential to contact a doctor if you experience any of these symptoms. Also, talk to your doctor if you have questions about using fiber supplements to improve digestive health.

Conclusion

Stress and the digestive system are of great concern to most people. Experts advise that you should seek medical attention even if you attribute persistent or recurrent digestive problems to stress.

Therefore, you must consult a gastroenterologist, especially if you experience frequent heartburn, irritable bowel syndrome, loss or increased appetite, stomach pain, bloating, constipation, and indigestion, amongst other digestive complications.

Your specialist may help recommend the best way to manage your stress level, depending on what’s causing it. But generally, you can control stress-induced digestive concerns by exercising regularly, practicing relaxation techniques, and eating adequate healthy meals on time.