We have all experienced the feeling of butterflies in our stomach before some important meeting, presentation or exam. This is simply because the brain directly affects the stomach, and the gut is the highest area of nerves outside of the brain. Hence, our gut is sometimes called “the second brain”.

Between 35% and 70% of people are affected by functional gastrointestinal disorders at some point in life, with women suffering more often than men. Sometimes, these disorders have no apparent physical trigger, like an infection or cancer. However, these can cause much discomfort – from pain to bloating and other discomfort.

While multiple factors could be responsible, stress may be a particularly important trigger. Around the world, researchers are trying to figure out the complexities of the ‘brain-gut-axis’ to understand how psychological or social stress could cause digestive problems. The brain-gut relationship is complex and bi-directional. So, while stress can trigger or worsen gastrointestinal symptoms, the reverse is also true. This is why psychotherapies are often used with other therapies to treat a gut issue.

Stress can cause symptoms like:

Acid reflux
Bloating
Constipation
Cramps
Diarrhoea
Gas
Heartburn
Gain/loss in appetite
Indigestion
Nausea
Stomach cramps

Stress can also play a role in:

Gastritis
Gastrointestinal reflux disease or GERD
Irritable bowel syndrome
Ulcers

How to manage stress-induced digestive problems?

Stay calm: When feeling stressed, you should first try to calm yourself by taking a few deep breaths. Breathing in and out can help you absorb the shock of stress. Over a longer term, you can practise yoga and meditation to maintain calm and cope with stress better. This helps to keep your stomach calm as well.
Exercise: A regular exercise regimen is a great way to combat stress. When we exercise, our body releases happy hormones called endorphins which improve our mood. You can take up yoga, walking, cycling, swimming or any simple exercise routine which will help in your general wellbeing and gut health.
Hydrate yourself: Those who suffer from chronic stress, very often youngsters, forget to drink enough water during the day. This can affect your digestive system, since water is essential in nutrient absorption in the body from food sources. An adult should drink a minimum of two litres of water during a day to ensure that the digestive system functions properly.
Ensure proper nutrition: You must have a balanced diet to ensure a healthy digestive system. Many youngsters forget this and often survive on junk food. Your diet should comprise lots of fibres, whole grains, vegetables and fruits so that your digestive system can function optimally.
Cut down on coffee and alcohol: Too many cups of coffee or excessive alcohol intake can irritate your digestive system by increasing stress. So, control your caffeine and alcohol consumption to reduce stress and manage tummy issues better.
Sleep well: Late nights and weird work schedules often knock our sleep pattern off kilter. We need around 8 hours of sleep everyday to relieve stress and maintain good gut health. Not getting enough sleep can raise our stress levels, thus impacting overall digestive health. Hence, eating your meals and going to bed according to a steady schedule is desirable.
Have probiotics: Probiotics are healthy bacteria which our gut needs to maintain a healthy microbiota. So, if you are facing stomach problems from stress, probiotics might help.