Have you noticed that your stomach often starts to churn before an important event? Or that a period of intense work can be accompanied by bloating and discomfort? This is related to the fact that our digestive system reacts incredibly sensitively to emotions, especially anxiety and chronic stress. Why this happens and how to treat it, gastroenterologist Clara Sychugova explained to us.
“Scientists refer to this connection as the 'gut-brain axis', which is a so-called bidirectional superhighway of information exchange. The gut is woven with its own complex network of neurons — the enteric nervous system, often called the 'second brain'. It constantly exchanges information with the central nervous system (the brain) through the vagus nerve and with the help of neurotransmitters, the main one being serotonin,” says our expert.
According to the gastroenterologist, about 90% of all serotonin (the happiness hormone) is produced in the gut.
When we experience stress, areas of the brain responsible for the 'fight or flight' response are activated. It sends a signal of alarm to the gut. In response, the following processes are triggered:
— Energy is directed to the muscles, while the processes of digestion and nutrient absorption slow down. “This can lead to spasms, pain, and constipation. Furthermore, the secretion of digestive juices and gut motility change, resulting in diarrhea or, conversely, constipation,” emphasizes the doctor.
— The gut becomes hypersensitive, meaning that normal movements or gas production can be perceived as pain. This is the basis of irritable bowel syndrome, closely linked to psycho-emotional states.
Female Characteristics
The female body is more vulnerable to stress-related digestive issues. The reason lies in the complex interaction of sex hormones (estrogen and progesterone) with gut functions. The expert states: “Many women report experiencing constipation, diarrhea, or bloating during certain phases of their cycle, as well as during hormonal shifts (PMS, menopause). Anxiety can exacerbate these physiological fluctuations.”
Treatment Options
It is important not to ignore symptoms but to approach them comprehensively, involving both a gastroenterologist and a psychotherapist. Here’s what the specialist recommends:
— Focus on regular nutrition. Do not restrict yourself from foods or eliminate entire food groups from your diet. Clara: “To identify triggers, use the FODMAP diet, but remember that the elimination period should not exceed 6 weeks.”
— To manage stress, incorporate breathing practices into your routine, such as diaphragmatic breathing, which activates the parasympathetic nervous system and the vagus nerve, calming the gut, and regular physical activity.
— Quality sleep, meditation, and mindfulness practices are equally important. All of this aims to reduce overall reactivity in the body and track anxious thoughts.
“Cognitive-behavioral therapy has proven to be highly effective in treating functional gastrointestinal disorders, helping to break the cycle of 'anxiety — symptoms — increased anxiety'. By addressing the problem from both sides, through caring for mental health and with the help of a knowledgeable gastroenterologist, one can significantly improve quality of life,” concludes the doctor.
