Our Brain and our gut are more in sync than you know!
The brain and gut are in constant communication. This direct relationship causes our gastrointestinal system to be sensitive to emotions and reactions such as stress.
Stress activates our sympathetic nervous system and shuts down digestion, restricting blood flow to digestive organs and reducing production of essential enzymes. This is a clever survival instinct as the body diverts blood and energy to the heart and lungs, where it may be needed for the fight or flight response. If you were to be chased by a tiger, it’s very unlikely you would be stopping to grab a bite to eat!
Unfortunately for us, our bodies can’t tell the difference between the threat of the tiger and a tight deadline, and the response is the same. When this happens over and over again, we might start to develop symptoms of indigestion including bloating, cramping and reflux, or even constipation and diarrhoea.
Switching from ‘fight or flight’ to ‘rest and digest’ is critical to allow digestion to occur.
The anticipation of food really helps the digestive processes to get underway, and promotes saliva flow. Science shows this is a hugely important step that can help us to regulate sugar and fat metabolism, and absorb more nutrients from our food.
There are several things you can do to reduce stress and improve gut health. Practicing stress-reduction techniques is key!
Stress Reduction Techniques:
When we are talking specifically about eating, and the workplace, then ideally, we would step away from our desks and take a proper break, to focus on our food and ensure restful digestion, but in reality, that’s not always possible. A simple breathing exercise (relaxation technique) can really help to decrease stress and activate relaxation centres in the brain. Plus it only takes a couple of repetitions to begin to make a difference.
- Gently exhale the air in your lungs through your mouth. Then inhale slowly through your nose to the count of 4.
- As you breathe in, concentrate on your breathing and draw it in towards your abdomen. You should be able to see your abdomen push out slightly.
- Hold the breath for at least the count of 4, but no more than 7.
- Slowly exhale through your mouth while counting to 8. Gently contract your abdominal muscles to completely release the remaining air in the lungs.
- Repeat until you feel deeply relaxed for a total of 5 cycles at least. You may be able to do only 1 or 2 cycles at first – the key is to practise!
As you start to eat, become more mindful. Take a few seconds to appreciate the smell and appearance of your food. Maybe notice the colours or the textures as you eat. You might notice increased saliva production. Be sure to chew every mouthful slowly and thoroughly. Combining these few moments of mindfulness with the breathing exercise above will reduce the negative effects of stress and dramatically improve your digestion.
In addition to practicing stress reduction techniques, you can support your digestive health by drinking less alcohol, and consuming less sugar. As too much sugar can cause an imbalance in the ratio of good and bad bacteria in the stomach. Increasing your intake of foods that promote digestive health such as those rich in probiotics or foods that aid the body in producing digestive enzymes is also helpful. Take a look at our “Foods to Eat When You’re Stressed“, for a little help to get you started!
