Pay attention to your gut-brain connection – it may contribute to your anxiety and digestion problems
The gut-brain connection is no joke; it can link anxiety to stomach problems and vice versa. Have you ever had a "gut-wrenching" experience? Do certain situations make you "feel nauseous"? Have you ever felt "butterflies" in your stomach? We use these expressions for a reason. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut.
The brain has a direct effect on the stomach and intestines. For example, the very thought of eating can release the stomach's juices before food gets there. This connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the causeorthe product of anxiety, stress, or depression. That's because the brain and the gastrointestinal (GI) system are intimately connected.
This is especially true in cases where a person experiences gastrointestinal upset with no obvious physical cause. For such functional GI disorders, it is difficult to try to heal a distressed gut without considering the role of stress and emotion.
Gut health and anxiety
Given how closely the gut and brain interact, it becomes easier to understand why you might feel nauseated before giving a presentation, or feel intestinal pain during times of stress. That doesn't mean, however, that functional gastrointestinal conditions are imagined or "all in your head." Psychology combines with physical factors to cause pain and other bowel symptoms. Psychosocial factors influence the actual physiology of the gut, as well as symptoms. In other words, stress (or depression or other psychological factors) can affect movement and contractions of the GI tract.
In addition, many people with functional GI disorders perceive pain more acutely than other people do because their brains are more responsive to pain signals from the GI tract. Stress can make the existing pain seem even worse.
Based on these observations, you might expect that at least some patients with functional GI conditions might improve with therapy toreduce stressor treat anxiety or depression. Multiple studies have found that psychologically based approaches lead to greater improvement in digestive symptoms compared with only conventional medical treatment.
Gut-brain connection, anxiety and digestion
Are yourstomach or intestinal problems— such as heartburn, abdominal cramps, or loose stools — related to stress? Watch for these and other common symptoms of stress and discuss them with your doctor. Together you can come up with strategies to help you deal with the stressors in your life, and also ease your digestive discomforts.
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FAQs
A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. That's because the brain and the gastrointestinal (GI) system are intimately connected.
What is the top habit destroying your gut health? ›
1. Not Eating a Diverse Range of Foods. Generally, a rich and diverse gut flora is considered to be a healthy one ( 12 ). A lack of diversity within the gut bacteria limits recovery from harmful influences, such as infection or antibiotics ( 13 , 14 ).
What is the gut-brain axis Harvard medical School? ›
The gut-brain connection is a complicated two-way signaling cascade that is responsible for keeping the digestive system working properly and can cause problems when it breaks down. A key part of that axis is the colon, which extracts water and nutrients from food and transports waste out of the body.
What is the diet for the gut-brain? ›
Some studies suggest that higher-quality diets and plant fibers called prebiotics — which provide food for your gut bugs — can boost your mood. One study also found that people with depression saw improvements in their symptoms after changing their diets based on personalized advice from a nutritionist.
What is the gut-brain connection problem? ›
What types of medical conditions or symptoms might involve the gut-brain axis? Disorders related to the gut-brain axis may include: Irritable bowel syndrome and functional constipation or diarrhea. Anxiety and depressive disorders.
How do you stimulate the gut-brain connection? ›
By altering the types of bacteria in your gut, it may be possible to improve your brain health. Omega-3 fatty acids, fermented foods, probiotics and other polyphenol-rich foods may improve your gut health, which may benefit the gut-brain axis.
Does coffee destroy gut bacteria? ›
First, caffeine itself acts as a stimulant and has been found to increase the number of helpful bacteria in the intestines. Second, compounds in coffee such as polyphenols have been shown to have a prebiotic effect on the body, which means they help feed existing beneficial bacteria in the intestines.
What three foods are bad for your gut? ›
As part of healthy eating, it's a good idea to avoid or limit foods packed with added sugar, which feeds bad bacteria, Blatner says, as well as highly processed foods, artificial sweeteners, red meat, and alcohol, which can have a negative effect on gut bacteria, and lead to inflammation.
What drink is best for gut health? ›
The bottom line
Fermented drinks like kombucha and kefir may promote gut health. Green tea and ginger tea might also help ease gut symptoms.
Does depression start in the gut? ›
Research shows the gut microbiome can influence levels of serotonin, which scientists have long linked to depression. However, a possible link between the gut microbiome and serotonin production would only be part of the puzzle.
Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes.
What are the 3 super foods for your gut? ›
Three superfoods for the gut are fermented foods like kimchi and sauerkraut, prebiotic-rich foods like garlic and onions, and probiotic-rich foods like yogurt and kefir. These foods contain beneficial bacteria that support the growth of healthy gut flora and promote digestion and nutrient absorption.
What are the #1 worst eating habits for memory loss? ›
Inflammatory diet patterns that are high in sugar, refined carbs, unhealthy fats and processed foods can contribute to impaired memory and learning, as well as increase your risk of diseases such as Alzheimer's and dementia.
What is the number one food that fights dementia? ›
There's no single or “best” food to fight dementia. Eating patterns that include several anti-inflammatory foods may help to prevent or slow dementia. These include leafy greens, nuts, berries, whole grains, beans, and olive oil.
Do gut feelings come from the brain? ›
Many studies in psychology tell us that intuition is a very real process where the brain makes use of past experiences, along with internal signals and cues from the environment, to help us make a decision. This decision happens so quickly that it doesn't register with our conscious mind.
Does the gut send signals to the brain? ›
The gut has long been known to communicate with the brain. The stomach and intestines can send information about hunger or feeling full, or about the presence of dangerous microbes. However, scientists thought that this communication only happened through hormones released into the bloodstream.
Is the mind body connection real? ›
The mind-body connection isn't a one-way street. Just as our mind can influence our body, our bodily state can affect our mental health. For instance, regular physical exercise isn't just good for our muscles and heart—it's also shown to reduce symptoms of depression and anxiety.
Is the gut related to the brain? ›
The autonomic nervous system, hypothalamic-pituitary-adrenal (HPA) axis, and nerves within the gastrointestinal tract, all link the gut and the brain, allowing the brain to influence intestinal activities, including activity of functional immune effector cells; and the gut to influence mood, cognition, and mental ...
