Stress leads to gut changes and inflammation

We all know that upset feeling in our stomach when we are nervous, anxious and stressed out.  There is actually a physiological reason for these gut feelings.  Stress plays a direct role in impacting gut permeability.  For a refresher on gut permeability or “leaky gut” check out my prior post here.  Studies conducted in military settings, which are inherently stressful to say the least, it was demonstrated that severe stress, whether physical or psychological, sleep deprivation and environmental stress are each associated with increased intestinal permeability and an unbalanced gut microbiome. Intestinal permeability can then lead to overall inflammation and activation of the immune system.  Similarly, early childhood stress or adverse experiences and trauma has also been linked to poor immune function and gut microbiome imbalances which show up as decreased diversity and abundance of beneficial gut bugs.  These imbalances influence inflammation and increase markers of inflammation, like C-reactive protein, all the way into adulthood.  While these two examples deal with severe stress, common daily stresses that are not managed can also cause a similar reaction.  Stresses of all magnitudes have the capability to affect your gut permeability and lead to imbalances and inflammation.

Address physiological changes from stress with nutrition

While it can be even more difficult to get adequate nutrient dense foods in your diet when you are dealing with stressful situations, it is even more important to do so during these times to ensure that you are not depleted and you are keeping your gut lining strong and your immune system functioning properly.  When I am going through a stressful period, I try to be more mindful about my nutrient intake.  I make an effort to double down on getting extra fiber, veggies, healthy fats and lean proteins and other whole foods similar to the anti-inflammatory foods that I discussed here.  When your body or mind is stressed out and cortisol levels are increased, your body needs a steady supply of nutrients to stay in balance, keep your gut in check and inflammation at normal levels.

If I can help you set up some strategies to help keep you nourished during stressful times, reach out to me anytime!.