In last week’s article I outlined the major effects of stress on gut physiology which include Irritable bowel syndrome (IBS), Leaky gut & Food intolerances. Before I outline how to protect your gut from stress, lets look more closely at stress and gut health, and the mind-gut relationship.
Our digestive system has it’s own nervous sytem called the Enteric Nervous System (ENS) commonly known as the “second brain”. It is embedded in the lining of the gastrointestinal system, beginning in the oesophagus and extending to your bottom and can function independently of the brain, hence why it is called the second brain. If the vagus nerve was severed which connects the brain to the ENS it can continue to function. The ENS manages movement such as bowel peristalsis as well as chemicals such as digestive enzymes plus much, much more.
The ENS also makes use of more than 30 neurotransmitters such as serotonin. More than 90% of the body’s serotonin lies in the gut.
Serotonin, often called the “happiness chemical” is involved in:
– sleep
– memory
– learning
– temperature
– mood & happiness
– depression
– behavior
– muscle contraction
– cardiovascular function
– endocrine/hormone regulation
– regulating aging
– bone metabolism
– wound healing
Specifically in the gut, serotonin can affect:
– changes in the motility of your bowels (how fast food moves through your system).
– how much fluid, such as mucous, is secreted in your intestines.
– how sensitive your intestines are to sensations like pain and fullness (affecting appetite).
Individuals with IBS have been shown to have lower than normal levels of serotonin. The muscles in their rectums are less reactive to serotonin, and they’re more likely to have hard or lumpy stools. Others with IBS who have diarrhea have been shown to have higher-than-normal levels of serotonin. Their rectums are more reactive: more likely to empty too early.
6 ways to protect your gut from stress using traditional naturopathic therapies, dietary changes and lifestyle habits.
1. Don’t worry & be happy
Studies have shown the possibility that the interaction between serotonin synthesis and mood may be a 2-way street, with serotonin influencing mood and mood influencing serotonin.
2. Get some rays
Studies have shown a positive correlation between serotonin synthesis and the hours of sunlight on the day the measurements were made, independent of season. While discussions about the health benefits from sun exposure typically center around vitamin D, UVB exposure has a number of other health effects unrelated to vitamin D production, including enhancement of mood and energy, melatonin regulation, suppression of MS symptoms, and the treatment of skin & digestive diseases.
3. Move that body
A large body of evidence supports the idea that exercise is associated with an increase in plasma tryptophan, a precursor to serotonin which should increase serotonin synthesis during and after exercise.
4. Whole food omnivore diet
Eat well sourced and well prepared plant and animal foods. This provides the essential building blocks for humans to live and fulfil their full potential. In my soon the be released hard copy published book “I Am Food” (previously only available as an ebook), I unscramble the scramble and help you choose food that intuitively and intelligently makes sense. A fad free and sustainable approach to food choices. Eating what we have evolved to eat removes the stress from your gut. Transition from a stressed out gut to a calm and efficient working digestive system by consuming bone stocks made into broths and soups. Check out a previous article I wrote on “How to make a good old fashion bone stock soup”
5. Herbal medicine
Many herbs that I use to treat insomnia are also indicated for gut and stress related conditions.
6. A healthy sleep and wake cycle
Get off the stimulant cycle which relies on caffeine and sugar to drive your energy and moods. This causes stress directly on your digestive system, burns out adrenals and frazzles your nerves. Naturally wake with the sun, wind down by 6pm and sleep by 10pm for healthy cortisol and melatonin levels. Allow your body to rejuvenate, restore and heal through the night. Read in a previous article I wrote on “How to set your body clock”
