“My stomach is in knots”
“I have a lump in my throat”
“I’ve got serious butterflies”
Does any of that sound like you sometimes?
They’re just expressions, but these are things we say in response to the way our body feels when we’re stressed, anxious, scared, and even being sad, tired, or lonely can elicit similar feelings. Even if it’s not palpable levels, our bodies react in a way that inhibits digestive function when we’re under stress. What’s going on, and why does it impact digestion?
What is stress?
Stress sends the ultimate signal of importance to our brain. It says: we’re in a bit of a situation, and we need to fight or flee in order to be safe again. Even if this situation is emotionally driven, like a big deadline, a presentation, a breakup, or the loss of a loved one, our reaction is the same as if it were a physical threat. We have 2 different states of our nervous system, we’re either stressed (known as being a sympathetic nervous state) or not stressed (in a parasympathetic nervous state). (1) Not recognizing the difference between immediate physical threat (what we’ve adapted to react to) and chronic lifestyle stressors (like work, family, finances, etc.), our body rises to the occasion with the same vigor that it might to fight off a physical threat.
What happens when we’re stressed?
When we are stressed, we are quickly shifting from a ‘parasympathetic’, or relaxed state to a ‘sympathetic’ or engaged state. When this happens our body deprioritizes any ‘non-essential’ processes. In other words, any process that won’t serve the immediate need of fight or flight. The sympathetic nervous system down-regulates digestion, detoxification, and reproduction. Our body is diverting resources to support our musculoskeletal, cardiovascular, central nervous and respiratory systems. (1)
When digestion is deprioritized, our body isn’t ready to ingest, break down, absorb or eliminate food. Starting at the very top, you might notice a dry mouth and your stomach is a little gurgly or more prone to reflux. (2) You might be experiencing nausea, gas, bloating, and constipation or diarrhea (or sometimes alternating between both).
Why does stress throw off our digestion?
We know that ‘stress’ is interpreted by your body in the same way, even if it’s chronic non-life threatening stress. You’re stewing over a fight with a friend, or thinking ahead to a presentation at work; both are shifting your body into a sympathetic state. This transition into a sympathetic nervous state pulls back on producing saliva, and lowers stomach acid production. Acid reflux and heartburn actually result from reduced stomach acid. This is because your stomach relies on reaching a certain level of acidity in order to trigger emptying into the small intestine. If stomach acid is insufficient, it’s slow to empty and when the contents lingers too long, that’s when you experience reflux. While acidity is not low enough for the stomach to do its job, it’s still uncomfortable for the esophagus. Further down, the liver and pancreas are not focused on handling digestive responsibilities; those organs also have endocrine functions, which are called upon during stress. As a result, enzyme and bile secretions can be reduced. You might have more gas or bloating, as poorly digested food makes its way into the small and then large intestine. Finally, if the smooth muscle contractions aren’t coordinating well, you might also experience diarrhea or constipation. Generally speaking, digestion can really spiral in a heightened sympathetic state. (1)
What can we do about it?
Yes, stress is a total recipe for digestive disaster. Two incredibly easy things you can do to release stress when you feel it building (or better yet, at regular intervals to get ahead of it!). First thing, breathe. Seriously, right now, take 5 slow, deep breaths. Send signals to your body that you’re not in danger; there is no physical threat. Second thing, internally (or out loud!) say some gratitudes. It can be big or small, timely or enduring, personal or community-based. These small actions actually change the chemistry within your body, releasing more feel-good hormones and neurotransmitters to send your body the signal that it’s a good time to rest and digest. (3)
What about you, do you feel your stress in your stomach?
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Byju’s. “Difference Between Sympathetic And Parasympathetic” Byju’s, the Learning App. 2020. https://byjus.com/biology/difference-between-sympathetic-and-parasympathetic/#:~:text=Difference%20between%20Sympathetic%20And%20Parasympathetic%20Nervous%20System,a%20calm%20and%20composed%20state.
Song, Eun Mi, et al. “The Association Between Reflux Esophagitis and Psychosocial Stress” Sept 22 2012.
Chowdhury, Madhuleena Roy. “The Neuroscience of Gratitude and How It Affects Anxiety & Grief” PositivePsychology.com. Jan 9 2020, https://positivepsychology.com/neuroscience-of-gratitude/#:~:text=Gratitude%20And%20Neurotransmitters&text=When%20we%20express%20gratitude%20and,feel%20happy%20from%20the%20inside.