Stress relief: The answer might be your gut health

Did you know that poor gut health can have a negative impact on your stress levels?

Just think back to a time when you had butterflies in your stomach when nervous or felt sick to your stomach when stressed. These are some examples of this relationship we can easily identify, but what’s not as obvious is that poor gut health can lead to a range of debilitating conditions from anxiety to irritable bowel syndrome.

In this article, we are going to discuss this complex gut-brain connection and learn how you can manipulate it to reduce your stress levels and achieve physical and mental wellness.

Stress and gut are related

The gut-brain axis

The communication network between your gut and brain is termed the gut-brain axis, a two-directional pathway that connects the two organ systems both biochemically and physically in a number of different ways.1

The nervous system

Neurons, the cells in your brain and throughout your body, are responsible for telling your body how to behave. Your gut contains millions of neurons that are connected to the brain via nerves in the central nervous system.1,2

The vagus nerve in particular plays an important role in the gut-brain connection as it is a large nerve that carries an extensive range of signals from the digestive system to the brain and vice versa.3

Neurotransmitters

The microbiota of the gut produces compounds like neurotransmitters that are important for controlling feelings and emotions.1

Did you know that a large amount of our body’s serotonin is produced in the gut? As serotonin is responsible for feelings of happiness and controlling your body clock, it’s clear to see how this can play a role in stress regulation.2

The Immune System

The brain and gut are also connected through the immune system. The gut microbes play an important role in controlling the immune system by producing inflammatory toxins like LPS (lipopolysaccharide).2

When too much of these compounds enter the rest of the body it can lead to excess inflammation which is associated with conditions like Alzheimer’s disease and depression.4

Tips for reducing stress in your daily life

With 66% of Europeans reporting that they feel stressed regularly, it will come as no surprise that stress is something that we all experience from time to time.5

While stress is an important physiological mechanism that can improve alertness and performance, chronic stress can be detrimental and if left unattended can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.

Whether the source of your stress is your job or something more personal, it’s important to know the healthy habits and dietary changes that can help you avoid things becoming too overwhelming.

Here are some tips to help you lead a more stress-free life:

Supplements

Research has demonstrated the significant connection between gut health and brain health. Fortunately, researchers have discovered that we are able to influence this complex relationship by making a few simple lifestyle changes.

Adding a nutritional supplement to your daily routine is a simple change that can play a critical role in the functioning of your gut-brain axis by supporting the health of the gut microbiome.

Probiotics, herbs like ashwagandha, and vitamins and minerals like magnesium can have a positive impact on the gut microbiome and alleviate feelings of stress.

Food supplements might be a good option to help reduce stress

Ashwagandha

The herb Ashwagandha has been used medicinally for hundreds of years.7 It’s proven to be a strong adaptogen with stress-relieving benefits. Adaptogens are compounds that help balance physiological processes and maintain our cells’ steady state balance or homeostasis.

Researchers have studied ashwagandha for decades, analysing its ability to lower inflammation, support brain cell health, and reduce stress, anxiety, and fatigue.8

Ashwagandha roots

Probiotics

The majority of research looking at the impact of supplements on the gut-brain axis has focused on the use of probiotic supplements.6 Probiotics are live bacteria and yeasts that are shown to have various health benefits, including increased nutrient absorption and gut motility.

Studies also indicate that the “good” bacterial strains in probiotics create a healthier gut microbiota and improved communication links between the gut and the brain, helping with stress as well as anxiety and depression.10 The specific probiotic strains acting on the gut-brain axis are called 'psychobiotics'.

Magnesium

Magnesium is thought to play a complex role in emotion regulation within the central nervous system. It both blocks the activity of more stimulating neurotransmitters and also binds to calming receptors, resulting in a more peaceful, resting state.

It also helps to regulate the release of stress hormones like cortisol, acting like the brake on your body’s nervous system, resulting in a calmer state of mind.11

General Advice

Even if you choose to take supplements, it’s still important to integrate some simple healthy habits into your daily routine as these can achieve great outcomes.12

Physical Activity

Increasing your physical activity and getting outdoors won’t make your stress instantly disappear, but it can help to clear your head, think more logically and deal with your problems in a calm manner.

Connecting with others

It can be easy to isolate yourself whenever you feel overwhelmed but having a great support system in place allows you to talk things over and see them in a different way.

Have some "me time"

Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy. While socializing with others can be very beneficial it’s also equally as important to have some alone time to recharge and relax.

How to choose supplements for stress

Here are some factors to keep in mind when choosing a supplement.

Taking combination products: Selecting a product that contains all of the ingredients you wish to take within the one formulation, such as natural herbs like ashwagandha, minerals like magnesium, can help reduce your pill burden (the number of tablets or capsules you take each day). This can help you integrate the supplements more easily into your routine and also save you money as you avoid buying multiple products each month.

Psychobiotics: remember the gut-brain axis role: some probiotic strains called psychobiotics, like Lactobacillus Helveticus and Bifidobacterium longum are known to act on this axis. Psychobiotics have the ability to regulate the crosstalk of the gut and the brain. Psychobiotics can help to cope with the physical (including gastrointestinal) and psychological aspects of stress.

Quality: Because supplements are not regulated in the same way as medications, it’s important to select products from trusted brands that use high-quality ingredients and strict manufacturing standards.

Drug interactions: Some supplement ingredients can interact with the medications you are already taking, therefore it’s important to ask a healthcare professional before taking any new supplements especially if you’re already taking prescription or over-the-counter medications.

Carmel Hinds, MPharm

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Disclaimer

This article provides general information about health and related subjects. The information provided in this blog is not intended as medical advice and does not substitute for professional medical expertise or treatment specific to you as an individual.

If you or any other person has a medical concern, you should consult with your healthcare provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.