How to stop stress and anxiety wreaking havoc with your gut health

Time to embrace 'gutfulness'

Do you suffer from bloating or irritated bowels when stressed or anxious? If so, you're not alone. Stress and anxiety are known to bring on (or worsen) gut troubles – even if you don't suffer from IBS.

Dr Ashton Harper, Medical Advisor for Bio-Kult, explains why some people experience digestive discomfort when they're stressed or feeling anxious:

"There's evidence that the brain and the gut communicate with each other via numerous systems (neural, hormonal and immunological) and do not function independently. Because of this interconnected relationship it means that if one system is 'disturbed' it will result in the other system being 'disturbed'. In simplest terms – mental stress at work = tummy upset."

How does stress affect our gut?

According to Dr Ashton, feeling stressed and anxious may induce a variety of digestive discomfort. "Alteration in the contractility of the gut may cause cramps or pain (increased contractility) and may influence stool habits – constipation due to reduced GI contractions may cause feelings of bloating," he says.

Additionally, bloating may occur without constipation and you could also experience increased heartburn as a result of your anxious feelings. "Decreased stomach emptying accompanied by increased oesophageal contractions may cause acid reflux," he adds.

Help is at hand

Thankfully, there are several things you can do to reduce the effects of anxiety and stress on your gut. "There is a direct link between our microbiota and our stress hormone system - alterations in our gut microbiota may lead to a heightened or suppressed hormonal response to stressful situations," says Dr Ashton. "The direct approach would be to identify the 'stress trigger' and try to remove it, or alter its impact, from your daily life, where possible."

For instance, Dr Ashton suggests, you may get stressed by not being prepared for some activity at work like giving a presentation – make sure that you allow plenty of time to adequately prepare and rehearse to prevent or reduce anxiety. "Also you might get stressed by travelling to work in overcrowded tubes – give cycling to work a try. If you feel yourself getting stressed out with a task take a mini-break from the activity by making a hot drink or writing a list of things you would like to do with your weekend before returning to your work." Although he admits that these approaches may not always be applicable to all stressful scenarios.

Interestingly, increasing evidence suggests that gut troubles may also have an impact on anxiety and stress - suggesting the gut-brain axis works both ways. Dr Ashton highlights the importance of looking after gut health more generally, such as consuming a balanced diet and taking probiotics like Bio-Kult. And if you suffer from IBS or allergies, take time and effort to manage your condition - e.g. by eating a low-FODMAP diet and avoiding foods that aggravate stomach issues.

Stress-busting techniques

In a bid to bring some serenity to our lives – and our gut – try these mindfulness (or 'gutfulness') techniques devised by Emma Mills mediation and mindfulness expert working with Senocalm. She says:

"Some people may not realise that our mind and gut are linked. So with our busy, on-the-go lives, emotions we experience throughout the day, like stress, can affect our digestive system. Stress can trigger IBS symptoms; however quick and simple mindfulness and meditation exercises can help to alleviate this."

• Sit comfortably and take three gentle breaths. As you breathe in through your nose imaging saying, 'things come easily' and as you breathe out through your mouth 'things go easily'. 

• Sitting with your eyes closed, scan through your body in an objective way, as though you were just having a look. Start at the top of your head, and move down through each part of your body, paying special attention to your middle area. Sense all the intelligent processes that are naturally happening in the body e.g. breathing fresh air, your digestion, your heartbeat. Finish this with two gentle breaths in and out. 

• Close your eyes, take a few gentle breaths in and out. Imagine the soles of your feet growing strong roots, like a tree and settling deep down in the rich soil of the earth. As the roots grow, you start to feel secure, anchored and nourished by life. Feel yourself as part of life, supported by life in each moment.