Chronic stress can hurt your gut health, follow these expert-approved tips to stay happy

Tai-chi and yoga are some of the simple physical activities that involve mindfulness and breathing methods beneficial for stress reduction and gut health. (Image: Canva)

In today's hectic world, being busy has almost become a badge of virtue. However, keeping oneself immersed in work and hectic activities does not equate to being happy, and it can eventually lead to individuals becoming extremely stressed. While people continue to rush through contemporary times, there may be long-term and major detrimental implications for both mental and physical health, including gut health. Consequently, chronic stress stands at the core of many diseases, and it becomes particularly prevalent in those who suffer from gut-related problems.

Examining the interconnectedness of chronic stress and gut health

A relatively new field called psychoneuroimmunology may provide insights into how long-term stress causes gut inflammation and vice versa, says Dr Debojyoti Dhar, Co-founder and director Leucine Rich Bio. Dr Dhar says that it also explores the idea that mental health especially chronic stress may have a direct impact on the human body, including gut health. Let’s delve a little more into how chronic stress and the gut microbiome are interconnected.

Stress disrupts people and causes the hypothalamic pituitary adrenal (HPA) axis to become active, says Dr Dhar. The HPA axis gets initiated in the hypothalamus region of the brain by the synthesis of corticotropin releasing hormone (CRH). CRH then stimulates the production of the adrenocorticotropic hormone (ACTH) in the pituitary gland, which then leads to the release of glucocorticoids from the adrenal cortex. Higher stress levels are known triggers of anxiety and depression.

Studies have also shown that chronic stress can lead to dysbiosis, an imbalance of the microbiota in the gut leading to impaired intestinal barrier integrity. This, in turn, can lead to chronic inflammation, which can impact the brain as well.

Vagus nerve and the gut microbiota

The vagus nerve and HPA axis play crucial roles in controlling human stress responses, says Dr Dhar. The vagus nerve innervates a large proportion of the body’s digestive tract and is known to be responsive to a number of endogenous chemicals emanating from the digestive tract.

The vagus nerve is known to relay signals from the brain to the viscera. Interestingly, approximately 80 percent of vagus nerve fibres are afferent, relaying sensory information from the viscera, including the digestive tract, to the brain to maintain homeostasis.

Microbiota secretions can activate vagal afferents which then signal to the hypothalamic regions of the brain. Evidence suggests that for probiotics to mediate beneficial effects in anxiety and depression, an intact vagus nerve is required.

Stress reduction strategies

Following are a few techniques for de-stressing that can be employed to enhance gut health according to Dr Dhar.

Mindful stress reduction: The practice of mindful stress reduction involves paying attention to the present moment and exploring it fervently. It also means paying attention to ideas and feelings as they come to mind. This technique lessens stress and its damaging effects on gut health.

Deep breathing exercises: Deep breathing exercises, such as diaphragmatic respiration, can engage the parasympathetic nervous system. This then helps relax the body and reduce stress-induced gut inflammation.

Tai-chi and yoga: Tai-chi and yoga are some of the simple physical activities that involve mindfulness and breathing methods beneficial for stress reduction and gut health.

While exercise and meditation are excellent methods to reduce stress, nutrition is equally important for gut health management. People may consume prebiotics and probiotics, along with a variety of fibre-rich meals, in order to maintain a healthy gut flora and achieve optimal wellness.