It is becoming more well-known that the gut and specifically the composition of the gut microbiome can affect both the central nervous system (the brain and the spinal cord) as well as the enteric nervous system (the gut’s own nervous system). This is called the microbiota-gut-brain axis. Dysfunction in the gut and microorganisms have been linked to various central nervous system diseases including multiple sclerosis, schizophrenia, Alzheimer’s disease and Parkinson’s disease.
The reverse is also true: the state of the central nervous system is closely linked to the gastrointestinal tract, playing a crucial role in gut homeostasis and function. The gastrointestinal tract is, in fact, co-regulated by the enteric nervous system, the autonomic nervous system, and the central nervous system.
How Your Nervous System State Impacts Digestion
When signals are received from both internal and external environments, the central nervous system integrates this information via the spinal cord and brain. The processed signals are then transmitted to the enteric nervous system, where they directly influence gastrointestinal cells, impacting blood vessels, glands, and smooth muscle.
The interactive relationship between the gut and the brain includes immunity, hormones, metabolism, and neurology. Any changes in these components can lead to functional alterations in both systems.
Irritable bowel syndrome is a good example of the disruption in the complex relationship between the gut and the brain. Psychological stressors can modulate both the quantity and composition of the microbiota and induce the quality and size of mucus secretion. Even just two hours of social stress can significantly alter the microbiome.
Stress plays a significant role in both the onset and exacerbation of irritable bowel syndrome (IBS), contributing to symptoms such as altered bowel movements and abdominal pain. Early life stressors may further increase susceptibility to IBS, potentially due to their impact on communication pathways within the microbiome-gut-brain axis. Dysfunction of this axis is also observed in certain psychiatric disorders.
The brain significantly influences gut functions, including the secretion of mucus and acid for protein digestion, motility, and the regulation of intestinal fluids—all of which are crucial for maintaining the biofilm and mucus layer.
The interaction between the central nervous system and the gut microbiome is bidirectional, and it is well-established that chronic stress and altered emotional states can change the composition of the gut microbiome. An article in Autonomic Neuroscience provides evidence that the sympathetic nervous system can modulate gastrointestinal inflammation.
Kimberly Snodgrass, Registered Dietitian Nutritionist and Spokesperson for the Academy of Nutrition and Dietetics, told the Epoch Times that “when the brain perceives a threat or stress, it triggers the release of stress hormones like cortisol. These hormones can impact digestion by reducing blood flow to the digestive organs, slowing down or even temporarily halting digestion.”
Chris Robert, also known as The Gut Coach, told the Epoch Times that digestion is not a priority when you are stressed because the body’s main focus is on survival. During stress, the sympathetic nervous system takes over, preparing your body to either fight the stressor or flee from it. This response reallocates energy and resources to essential functions needed for immediate survival, such as increased heart rate and muscle strength, while functions like digestion are temporarily deprioritised. This can lead to slowed or impaired digestion, causing symptoms such as bloating, constipation, or diarrhoea.
On the other hand, when you are relaxed, the parasympathetic nervous system, or “rest and digest” response, is activated, promoting optimal digestion, he said.
“In my experience, periods of increased stress would often lead to severe flare-ups of my inflammatory bowel disease (IBD). For instance, during a particularly stressful project at work, I noticed my symptoms of bloating, cramping, and diarrhoea intensified significantly. Once I implemented stress management techniques like mindfulness and meditation, my symptoms began to diminish, highlighting the direct impact of my nervous system state on my digestion.”
How To Calm A Nervous Digestive System
Snodgrass suggests that certain herbs can help soothe a nervous stomach. For instance, ginger has been shown to alleviate nausea or queasiness. On the other hand, coffee might not be the best choice for calming a nervous digestive system, as its caffeine content can exacerbate nervousness and anxiety, worsening symptoms.
“When I get stressed, I often find myself reaching for foods that aren’t the most nutrient-dense, foods I wouldn’t normally eat. So, I have a plan in place to avoid using food as a crutch. Instead, I turn to other coping mechanisms like praying, exercising, or talking to a mentor. These strategies help me get back on track,” Snodgrass added.
Dr. Dawn Ericsson, Obstetrician and Gynaecologist shared with The Epoch Times the importance of always taking time for a meal.
“It is so important to be cautious about what state of mind we are in when preparing for a meal,” she said. What is happening in our brain directly affects our gut and our ability to digest,” Dr Ericson added.
Calming a nervous digestive system involves practices that activate the parasympathetic nervous system. Chris Robert, also known as The Gut Coach, shared his best tips with the Epoch Times:
- Mindfulness and Meditation: “Practicing mindfulness and meditation can help reduce stress and promote relaxation. Implementing a simple 3-10 minute meditation practice each morning can, over time, make a profound difference in stress levels and the ability to respond better in stressful situations.”
- Deep Breathing Exercises: “Simple deep breathing techniques can activate the parasympathetic nervous system and improve digestion. I advocate doing four deep breaths before eating to rebalance your nervous system and get it back into the parasympathetic state, ready to maximise digestion.”
- Regular Exercise: “Gentle exercises like yoga or walking can help manage stress and improve gut motility. Walking can be very soothing on the gut as it gently massages it and stimulates peristalsis. Taking a short 10-minute walk after eating can massively aid the digestive process.”
- Balanced Nutrition: “Eating a balanced diet rich in fibre, prebiotics, and probiotics can support a healthy gut microbiota. Incorporate a variety of fruits, vegetables, whole grains, and fermented foods into your diet to nourish beneficial gut bacteria and promote digestive health.”
- Adequate sleep: “Ensuring you get enough quality sleep can help regulate the nervous system and improve overall gut health. Establish a consistent sleep routine, create a restful environment, and limit exposure to screens before bedtime to enhance sleep quality.”
- Hydration: “Staying well-hydrated is crucial for maintaining a healthy digestive system. Avoid excessive consumption of caffeinated or sugary beverages, which can dehydrate the body.”
- Stress management techniques: Identifying and managing stress through activities like journaling, hobbies, sports, or talking to a therapist can make a significant difference. Placing your body under short periods of controlled stress, such as cold showers and ice baths, helps the body react better to stressful situations in the long term. These practices can build resilience and improve your overall stress response.
- Improve emotional intelligence: Developing emotional intelligence involves recognising and understanding your own emotions and how they affect your thoughts and behaviours. Learning to manage your emotions effectively can reduce stress and its impact on your digestive system.
“I know that when I get stressed, I tend to eat foods that I would not normally eat that may not be the most nutrient-dense foods. So, I have a plan in place that when I get stressed, not to let food be a crutch, I find other ways to cope like praying, exercising, talking to a person I view as a mentor, all these things help get me back on track,” Snodgrass added.
“Managing stress and maintaining a positive mindset can significantly improve gut health and, in my experience, alleviate symptoms of inflammatory bowel disease (IBD). This insight is both fascinating and empowering, showing us the holistic nature of health. It underscores the importance of addressing both mental and physical aspects when managing chronic conditions like IBD,” Robert said.
“This interconnectedness between the mind and body opens up numerous possibilities for treatment and self-care, emphasising that caring for our mental health is as crucial as tending to our physical well-being,” Robert added.
A version of this article has been published by the Epoch Times newspaper.
