What to remember:
Stress disrupts digestion: It can slow down or speed up intestinal transit, leading to constipation or diarrhea.
Impact on the microbiota: Chronic stress unbalances the intestinal flora, promoting digestive disorders and inflammation.
Link to inflammation: Stress stimulates the production of inflammatory molecules, increasing intestinal permeability and worsening certain digestive diseases.
Gastric acidity and digestive disorders: It can increase acid secretion, promoting heartburn, reflux and ulcers.
Importance of stress management: Practices like meditation, yoga and a diet rich in probiotics help protect digestion.
Stress, although often perceived as a natural and adaptive response to life's challenges, can have significant repercussions on both mental and physical health, including digestion . Indeed, the biological mechanisms underlying stress not only affect mental and emotional state, but also significantly affect the functioning of the digestive system . This complex interaction between the brain, hormones, and the gut is governed by a system called the gut-brain axis.
The biological mechanism of stress and its effects on digestion
Stress triggers a cascade of hormonal reactions that impact the entire body, including digestion. One of the main responses to acute stress is the activation of the hypothalamic-pituitary-adrenal axis. This activation leads to increased production of the stress hormone cortisol, as well as other neurotransmitters such as adrenaline. These substances alter the normal functioning of the digestive organs.
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Reduced intestinal motility: Chronic stress can slow down bowel movements, leading to constipation. This is because the sympathetic nervous system, which is activated during stressful situations, reduces blood flow to the digestive system, thus slowing down the digestive process.
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Increased motility: On the other hand, acute stress can sometimes cause accelerated bowel movements, leading to symptoms such as diarrhea or abdominal pain. This is often seen in irritable bowel syndrome (IBS), a common digestive condition influenced by stress.
Stress activation also interferes with the production of digestive enzymes and gastric juices, thus disrupting food digestion and nutrient absorption.
The impact of stress on intestinal flora (microbiota)
The gut microbiota, made up of billions of microorganisms living in our digestive system, plays an essential role in digestion, vitamin production, and immune system regulation. Stress, especially when chronic, can negatively impact this bacterial balance. Studies have shown that stress disrupts the composition and diversity of gut bacteria, promoting dysbiosis (bacterial imbalance).
A healthy microbiota, rich in beneficial bacteria such as Lactobacillus and Bifidobacterium, is essential for optimal digestion and the production of neurotransmitters that regulate not only mood, emotions, and thoughts, but also intestinal transit. Stress can reduce the population of these beneficial bacteria and increase the presence of pathogenic bacteria, which can exacerbate digestive disorders such as irritable bowel syndrome, bloating, and intestinal inflammation.
Research has also shown that stress-induced dysbiosis can lead to increased intestinal permeability. This phenomenon, often referred to as “leaky gut,” allows toxins and bacteria to enter the bloodstream, which can trigger abnormal inflammatory and immune responses, further exacerbating digestive symptoms.
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THE ESSENTIAL PROBIOTICS
THE ESSENTIAL PROBIOTICS
Inflammation and stress: a vicious cycle for digestion
Prolonged stress can activate the production of pro-inflammatory cytokines, which are molecules involved in inflammation. This chronic inflammation is particularly concerning in digestive diseases such as Crohn's disease, ulcerative colitis, or other chronic inflammatory bowel disorders. Stress worsens these conditions by increasing inflammatory responses in the intestines.
Another consequence of this inflammatory response is increased intestinal permeability, which makes the intestines more vulnerable to infection and irritation. In addition, stress-related inflammation impairs normal intestinal barrier functions, which can impair digestion and nutrient absorption.
The effects of stress on acid secretion and gastrointestinal disorders
Stress also plays a role in increased stomach acid production. In acute stress situations, the production of cortisol and adrenaline stimulates acid secretion in the stomach, which can lead to heartburn and high gastric acidity. In the long term, this overproduction can contribute to the formation of gastric ulcers and chronic digestive disorders.
Prolonged stress can disrupt the balance between acid production and the protection of the stomach lining, increasing the risk of stomach wall damage and gastroesophageal reflux disease (GERD). These conditions can worsen digestion by making the stomach more susceptible to irritation and infection.
Stress and Digestive Disorders: The Importance of Stress Management
To limit the negative effects of stress on digestion, it is crucial to employ stress management strategies. These include practices such as meditation, yoga, and cognitive behavioral therapy, which have been shown to be effective in reducing anxiety and digestive symptoms associated with stress. It is thought that reducing stress helps restore the balance of the gut microbiota, thereby improving digestion.
Eating a diet rich in fiber, probiotics , and prebiotics also helps support gut flora and prevent the negative effects of stress on the digestive system. Probiotics, found in foods like yogurt and kimchi, promote the growth of beneficial bacteria and help maintain optimal digestion, even during times of intense stress.
Conclusion
Stress affects digestion in profound and varied ways. It disrupts intestinal transit, alters the microbiota, and causes chronic inflammation that can impair the normal functioning of digestive organs. To counter these effects, stress management, combined with a balanced diet rich in probiotics and nutrients, plays a key role in maintaining digestive health. By being aware of the links between stress and digestion, we can adopt behaviors and strategies to improve our overall well-being and maintain a healthy digestive system.
Sources :
[1] Karl, JP Hatch, AM, Arcidiacono, SM, Pearce, SC, Pantoja-Feliciano, IG, Doherty, LA, and Soares, JW (2018). Effects of psychological, environmental, and physical stressors on the gut microbiota. Frontiers in Microbiology, 9, 2013. https://doi.org/10.3389/fmicb.2018.02013
[2] Sarah-Jane Leigh, Friederike Uhlig, Lars Wilmes, Paula Sanchez-Diaz, Cassandra E. Gheorghe, Michael S. Goodson, Nancy Kelley-Loughnane, Niall P. Hyland, John F. Cryan, Gérard Clarke, September 27, 2023, The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota–gut–brain axis perspective, accessed from: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP281951
[3] Pr Sian MJ Hemmings, October 6, 2022, Intestinal microbiota and stress-related disorders, consulted from: https://www.biocodexmicrobiotainstitute.com/fr/pro/microbiote-intestinal-et-troubles-lies-au-stress
