STRESS AND DIGESTION: HOW TO HEAL YOUR GUT WITH MINDFULNESS
The gut is often referred to as the “second brain,” and for a good reason. It is deeply connected to our emotions and mental well-being, playing a crucial role in how we process stress. If you’ve ever experienced an upset stomach before a big event or found yourself feeling bloated after a stressful day, you’ve witnessed firsthand how stress affects digestion.
The Gut-Brain Connection
The gut and brain communicate through the gut-brain axis, a complex network involving the nervous system, hormones, and gut microbiota. This bidirectional communication means that our mental state can influence digestion and vice versa. The gut houses the enteric nervous system (ENS), sometimes called the “second brain,” which consists of over 100 million nerve cells that regulate digestion independently from the central nervous system.
Additionally, the gut microbiome plays a vital role in neurotransmitter production. About 90% of the body’s serotonin, the neurotransmitter responsible for mood regulation, is produced in the gut. Imbalances in gut bacteria (the microbiome) can lead to disruptions in serotonin levels, potentially contributing to mood disorders such as anxiety and depression. The vagus nerve, a critical part of the parasympathetic nervous system, serves as the main highway for gut-brain communication, relaying signals between the digestive tract and the brain.
When we are stressed, our body enters “fight or flight” mode, diverting resources away from digestion to focus on survival. This can lead to issues such as bloating, indigestion, and even irritable bowel syndrome (IBS). Chronic stress also disrupts the gut microbiome, reducing beneficial bacteria and increasing inflammation. This imbalance can contribute to digestive disorders, weaken the immune system, and even affect mental health. Healing the gut, therefore, requires a holistic approach that includes both physical and mental well-being.
Mindfulness and Gut Health
Mindfulness is a powerful tool for reducing stress and improving digestion. By practicing mindfulness, we can shift the body out of the stress response and into a relaxed state, allowing digestion to function optimally. Here are some mindful practices that can help heal your gut:
- Mindful Eating
Eating mindfully means slowing down and paying full attention to the experience of eating. This practice helps improve digestion by enhancing enzyme activity and reducing overeating.
- Chew your food thoroughly. This also allows to incorporate saliva to the food, which contains enzymes that help to break it down.
- Avoid distractions like screens while eating.
- Savor each bite and recognize hunger and fullness cues.
- Deep Breathing
Deep, diaphragmatic breathing activates the parasympathetic nervous system, promoting relaxation and better digestion. Try the 4-7-8 breathing technique:
- Inhale deeply through your nose for four seconds.
- Hold your breath for seven seconds.
- Exhale slowly for eight seconds.
- Repeat a few times before meals to relax your digestive system.
- Meditation and Stress Reduction
Regular meditation can reduce stress hormones like cortisol, benefiting both mental health and digestion. Even just 5 minutes a day can make a significant difference.
- Try guided meditations focusing on relaxation and gut healing.
- Practice gratitude to cultivate a positive mindset.
- Gentle Movement
Exercise such as yoga, walking, or stretching can support digestion by stimulating the gut and reducing stress levels.
- Yoga poses like child’s pose and twists can massage the digestive organs. My favourite type of yoga is Hatha.
- A post-meal brief walk can aid digestion and reduce bloating.
- Gut-Friendly Diet
Pair mindfulness with a gut-friendly diet rich in probiotics, fibre, and anti-inflammatory foods. Some gut-healing foods include:
- Fermented foods like yogurt, kimchi, and sauerkraut.
- Fiber-rich foods like fruits, vegetables, and whole grains.
- Hydrating with plenty of water and herbal teas.
Final Thoughts
Healing your gut with mindfulness is a journey that involves tuning in to your body, reducing stress, and nourishing yourself with intention. By incorporating mindful practices into your daily routine, you can improve digestion, reduce discomfort, and foster a healthier relationship with food and well-being. Start small, be patient, and watch how your gut—and mind—begin to thrive.
