HEALTH SPECIAL ........................This Is How Stress Affects Your Stomach And Digestion

This Is How Stress Affects Your Stomach And Digestion

Stomach and digestion problems seem quite commonplace in our day to day life. But have you ever bothered to look at your stress levels and how they might be impacting your gut and digestion?

Gut is the second most nerve-populated system after the brain in the human body. The system is governed by a network of hundreds of millions of nerves that constantly communicate with the body's central nervous system. When we feel stressed, out mind triggers the 'flight or fight' response in the central nervous system. There are many changes that simultaneously occur because of this.

Blood flow to the digestive system gets reduced, gut muscles experience altered contractions, and the secretion of digestive juices gets impacted. This can lead to the inflammation of the gastrointestinal (GI) tract, and make one feel 'sick' or 'uneasy'. Stress can also lead to spasm in the esophagus and stimulate increased production of stomach acids. The result can be either of several of the following: Heartburn, nausea, stomach ache, diarrhea, constipation, and flatulence.
Accompanying bio-chemical changes 

Experiencing stress can trigger an avalanche of hormones that burden your digestive system. For instance, the hormone CRH (corticotropin-releasing hormone) is one of the first hormones to be secreted when your mind is alarmed. CRH then signals the adrenal glands to begin releasing steroids, adrenaline and other chemicals that can give you the energy for taking flight from danger or staying put to fight it out.

While CRH curbs appetite, some other steroids released can increase one's hunger. Depending upon which hormone dominates, a person can either feel no appetite or desire too much food, especially high-fat, high-sugar ones.
Impact on the digestive system and stomach

In the short term, stress can lead to stomach aches, nausea, and diarrhea. Prolonged stress, on the other hand, can have more serious consequences. Let's take a look at some of these:
Worsening of Colon Conditions like IBS: 
Irritable Bowel Syndrome is a serious health problem where the patient's digestion is constantly disturbed. The bowel of such a person is prone to irritation from inflammation, ulcers, etc. The condition, while not caused due to stress, can worsen considerably because of it.
Nausea, diarrhea, constipation, heartburn, and appetite anomalies: 
Even minor levels of stress can cause your stomach to growl, ache or burn. Indigestion problems can result in nausea, diarrhea, constipation, heartburn, flatulence, and belching. Overproduction of stomach acids, as a result of stress hormones, can make heartburn worse for people who already have the tendency.

Also, as explained earlier, CRH and accompanying steroids can cause drastic changes in appetite - from disinterest in eating to excessive urge for unhealthy and fattening foods.
Effects of Cortisol on one's weight & waistline: 
Cortisol is one of the hormones released in response to stress. It provides the body with the spurt of energy that it needs for intense action and makes one feel hungry. Call it a part of the body's internal defense mechanism. In case, this energy is not utilized, it gets stored in fat cells. Also, hunger pangs triggered by cortisol will make one prefer sugary and fatty foods like ice cream, fries, and chocolate - which explains, why we feel the urge to eat chocolates, when upset.

Cortisol also leads to increased fat deposits in the region of the torso and the abdomen. This is called the visceral or central-body fat and is different from the fat stored just under the skin. If needed, it can be quickly converted into glucose and released to provide energy. However, the flipside is that it can lead to an expanding waistline and weight management issues.
The ripple of brain-to-gut and gut-to-skin: 
Your skin closely reflects your digestive and mental health. Research shows that chronic stress could have a major role to play in indigestion-induced skin problems. Stress can lead to changes in the gut flora, which in turn could cause skin inflammations. This is due to an increase in the levels of circulating endotoxins, which is a direct consequence of poor digestive cleansing due to gut flora changes.
Having probiotic foods and/or supplements will not only improve your digestive problems but also your mental well-being and skin health by reducing oxidative stress and skin inflammations.
Solving stress issues by targeting digestion problems

New studies show that significant improvements in mental well-being can be achieved by focusing on setting the digestive system back on track. Regular consumption of probiotic supplements is seen to not just keep your stomach and gut healthier but is also known to provide relief from depression, anger, stress and anxiety. Just like chronic stress adversely impacts gut flora, re-induction of gut-friendly bacteria through probiotics can positively impact one's mental health and well-being.
Tips on managing stress

To conclude, we will look at some useful tips that can help us manage our stress better - for there's bound to be some stress, no matter what we do.
● There are various kinds of meditations that can be practiced to bring down stress levels. One among these is the Body Scan or Mindfulness-based meditation. It works on the premise that by nurturing an increased awareness of our unconscious thoughts, feelings and behaviors, we can enjoy a better emotional, physical and spiritual health.
● Other similar techniques include deep breathing, yoga practice and quiet nature walks.
● Writing down your problems along with proposed solutions can also help you understand your anxieties better and lead to a constructive way to deal with them.
● Understanding your limitations will also help you keep away stress. Take up only what you can deliver on and do not overload your work plate.
● Work towards prioritizing your responsibilities to make sure the must-dos are always taken care of.
● Focus on your life's blessings and practice gratitude daily.

Pallavi Srivastava140915 WWW.GIZMODO.IN