Anxiety and Digestion
Anxiety is an uncomfortable state to be in, and can not only affect your mood but also can create a number of physical symptoms. Most notably, gastrointestinal disturbances occur in conjunction with anxiety-producing activities or anticipation of future events.
Our body has essentially two nervous systems: one that manages most of our activities and thoughts, and one that manages our digestion. If they are out of sync (think jetlag) we can suffer from an upset stomach, changes in appetite and changes in bowel habits.
However, if our brain is experiencing distress, it sends more than just hunger signals to our stomach; it sends stress signals causing disruptions in the digestive process which can in turn cause stomach pain, heartburn, constipation, or nausea. And, this communication link can also work the other way; our gut microbiome is a delicate balance of “good” and “bad” bacteria and an imbalance can produce feelings of anxiety.
Managing stress is difficult and there are many strategies touted to assist in our ability to relax and control stress. This work can be a lifetime of small adjustments towards a sustainable peaceful lifestyle.
Maintaining good gut health, on the other hand, is a less complicated task and a more accessible step in alleviating anxiety. Some reminders:
Probiotics: Probiotics help balance the good/bad bacteria in your gut, and support immunity. You have read about this but remember: Probiotics are only truly effective if they are refrigerated. They lose significant potency sitting on a shelf at room temperature.
Diet: We all know how important a healthy diet is, and there are many many suggestions on which type of diet to try. Remember that it needs to be sustainable, not a dramatic fad. Most people can adjust easily to a mediterranean-type diet, full of fresh fruits and vegetables, lower in fat, and focused on healthy lean proteins and olive oil.
Exercise: Again, it is not news to hear that exercise helps––not only because it aids in digestion, but also because it releases endorphins that support our mood and can potentially alleviate stress. Do not be unrealistic in your goals and expectations or it will be self-defeating. Pick something you enjoy, and take baby steps to attainable goals.
Acknowledge your stress: We all naturally avoid uncomfortable feelings, and thinking about their root cause can exacerbate them. However, the first step in managing anxiety is to name it, honor your discomfort, and seek support either from others, from a routine, or from a new habit. Learning how to be comfortable in an uncomfortable state is the first step towards sustainable calm.
