Digestion, Stress | September 12, 2017 | Author: Naturopath
“Stress” has a tricky medical definition. Sometimes it means being worried or feeling anxious, or having a sense of being rushed or running late; or it could refer to physical demands that the body is struggling to meet, like recovering from an illness or surgery, or increasing your physical activity or workout regime. It could mean the niggling “to do” list in the back of your mind that remains undone, or pressure from unhealthy relationships or workplaces.
To be frank, your gastrointestinal system doesn't care where the stress comes from – stress of any kind can severely affect your digestion.
The body communicates with the digestive organs via two channels – chemical messengers (often hormones), and nerve signals.
Stress and digestion are primarily linked via a part of the nervous system called the “autonomic nervous system”, which communicates via both nerve impulses and the release of hormones.
When the PNS is dominant, we are in a state of “rest and digest”. Signals are sent from the vagal nerve to the ENS to promote digestive secretions, healthy churning of the stomach, and absorption of nutrients. Digestion is at its best under PNS dominance.
When SNS dominance occurs, stress hormones are released from the adrenal glands. These hormones target muscles and prepare the body for “fight or flight”, promoting a state of alertness, tenseness and speed. The SNS slows down non-essential body functions (like digestion) to redirect resources to the organs that are the most useful in evading danger – the lungs and heart.
This is a great system when facing literal life-threatening danger, when we want all resources focussed on running or fighting – but it's not so great in daily life. It makes sense that acute stress from trauma, the loss of a loved one or major surgery could cause a short but intense period of SNS dominance. Unfortunately our bodies often react to everyday stressors as if they are truly dangerous situations.
Deadlines, traffic jams, mean bosses, money problems, relationship issues and self-esteem problems can all contribute to a low-grade SNS dominance that can lead to chronic digestive problems.
The obvious treatment for stress is to relax and recover. That's easier said than done, and sometimes all you can do is wait it out.
In the meantime, here are some natural therapies that can help to boost your digestion even while you're distressed:
There are a few things you can do to help your body process food during a stress.
Mealtimes are an chance to practice some stress-busting mindfulness techniques. Focus on the sight, smell, and taste of the food, and try putting all of your attention on chewing your food well. Eat slowly, and chew thoroughly to give your stomach a fighting chance to digest the food into small, absorbable molecules
Give your digestive system time to rest and recover by avoid snacking throughout the day. Save food for meal time when you have a chance to sit down and relax (at least a little). Avoid eating “on the go” – sitting down helps the body to switch into PNS mode, while walking around keeps it in SNS dominance.
The temptation to eat for comfort is at its highest when we're under stress. This often means huge serving sizes eaten as quickly as possible, followed by dessert. Avoid overloading your digestion by sticking to regular sized meals made with lots of well-cooked, nutrient-rich vegetables.
Chatting with a group of pals while eating together is a sure-fire way to trick your body into relaxing while you eat. If you have a particularly funny friend, be sure to invite them along  .
Herbalists use German chamomile tea to treat patients with stress-related digestive disorders.
This herb relaxes the smooth muscles of the intestines to stop cramping and it helps to relax the sympathetic nervous system.
Studies have shown that chamomile tea and extracts can help to relieve anxiety, flatulence, nausea, diarrhoea and indigestion . Prepare chamomile tea by steeping 4g of dried herb in 1 cup of water for 15 minutes, and drink between meals.
Digestive enzymes boost the stomach's natural secretions, helping to break down food and keep it moving along the digestive tract. This can relieve symptoms of bloating, burping, reflux and heartburn, and can prevent big undigested molecules moving through the intestines and causing damage  .
Some digestive enzymes are taken from pigs or cows – not an appetising thought, but they are highly effective.
If that idea sends your stomach for a spin, stick to concentrated capsules of vegetarian enzymes like papain (from papaya fruit) and bromelain (from pineapple) which reportedly work just as well as the animal versions  .
Magnesium is the go-to mineral when it comes to combatting stress and muscle spasms. This key nutrient is required for nerve transmissions throughout the body, particularly in the enteric nervous system. It's also used by smooth muscles to relax, by the brain for feel-good chemicals that combat stress, and to promote PNS activity  . Ironically, magnesium is also quickly eliminated when we need it most – when we're under SNS dominance .
Boost your levels by eating more leafy green veggies or by taking a good quality supplement (look for magnesium citrate or magnesium orotate on the ingredients list). If you're nauseous from stress, try transdermal magnesium by taking an epsom salt bath or using a magnesium oil spray.
Eating fresh ginger in your meals or sipping ginger tea can encourage movement of food from the stomach to the intestines. It stimulates the flow of digestive secretions and can soothe cramping, nausea, diarrhoea and bloating  .
 Srivastava, J. K., Shankar, E. & Gupta, S. (2010) Chamomile: A herbal medicine of the past with bright future. Mol Med Report., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
 Tarasov, E. A., et al. (2015) Magnesium deficiency and stress: Issues of their relationship, diagnostic tests, and approaches to therapy. Ter Arkh., 87:9, 114 – 122. https://www.ncbi.nlm.nih.gov/pubmed/26591563
 Santori, S. B., et al. (2012) Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. Neuropharmacology, 62:1, 304 – 312. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/
 Ianiro, G., et al. (2016) Digestive Enzyme Supplementation in Gastrointestinal Diseases. Curr Drug Metabol.,, 17:2, 187 – 193. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923703/
 Roxas, M. (2008) The role of enzyme supplementation in digestive disorders. Altern Med Rev., 13:4, 307 – 314. http://www.altmedrev.com/publications/13/4/307.pdf
 Hill, P. (1991) It is not what you eat, but how you eat it digestion, life-style, nutrition. Nutrition, 7:6, 385 – 395. https://www.ncbi.nlm.nih.gov/pubmed/1802228
 Wu, K. L., et al. (2008) Effects of ginger on gastric emptying and motility in healthy humans. Eur J Gastroenterol Hepatol., 20:5, 436 – 440. https://www.ncbi.nlm.nih.gov/pubmed/18403946
 Bode, A. M. & Dong, Z. (2011) The Amazing and Mighty Ginger. Herbal Medicine: Biomolecular and Clinical Aspects 2nd ed. https://www.ncbi.nlm.nih.gov/books/NBK92775/