Gut Feelings: 5 Tips to Alleviate Stress and Support Digestion

Did you know that a 2024 study found that lifestyle therapy—such as dietary changes and exercising—can be just as effective as psychotherapy for improving mental health [1]? With stress affecting our daily lives and gut health, it’s crucial to understand the strong connection between our minds and our microbiomes. Food and mood is where it is at! In this blog, we’ll explore five stress-busting strategies that support your medication and counselling to reduce anxiety and support your bloating and digestive health. We hope to empower you with knowledge to feel better, inside and out!

1. Mindful Eating

Engaging in mindful eating practices can help you reduce stress and improve digestion. Research shows that eating slowly and without distractions allows you to better tune into your hunger cues, which can lead to healthier food choices and consequently improved bloating and gut health [2]. Focus on savouring each bite, chewing thoroughly, and enjoying your meals with others to foster a positive dining experience.

2. Regular Exercise

Physical activity is a proven stress reliever, promoting the release of endorphins—the body’s natural mood elevators. Studies have shown that regular exercise can enhance gut health by increasing the diversity of gut bacteria, which is essential for overall well-being [3]. Aim for at least 150 minutes of moderate exercise each week to keep both your mind and gut in good condition, with improved bloating too!

3. Adequate Sleep

Quality sleep is important both mental health and digestion. A lack of sleep can increase cortisol levels (the stress hormone), which negatively impacts gut health and leads to digestive issues. Aim for 7-9 hours of restful sleep each night. Establish a calming bedtime routine, limit screen time before bed, and create a comfortable sleep environment to help ensure a good night's rest.

4. Hydration

Staying properly hydrated is vital for digestion and stress management. Water supports the digestive process and helps maintain the mucosal lining of the intestines. A good indication of you hydration status is by the colour of your urine - so check that it is as pale as homemade lemonade in colour! You may wish to consider herbal teas, like chamomile and peppermint, which can promote relaxation and aid bloating and digestion.

5. Incorporating Gut-Friendly Foods

Including gut-friendly foods in your diet can significantly impact your mental health and digestion. Foods rich in omega-3 fatty acids and polyphenols support brain function and reduce inflammation in the gut. Some examples of gut-friendly and brain-boosting foods include oily fish, walnuts, leafy greens, berries, walnuts, and cacao!

A Final Word

Incorporating these five stress-busting strategies into your daily routine may help you enhance your mental health! Practicing mindful eating, engaging in regular exercise, prioritising quality sleep, staying hydrated, and embracing gut-friendly foods, can help you nourish your gut bugs and your mind. By nurturing the connection between your mind and gut, you empower yourself to feel better, both inside and out!

References

1) Clinical and cost-effectiveness of remote-delivered, online lifestyle therapy versus psychotherapy for reducing depression: results from the CALM non-inferiority, randomised trial. O’Neil, Adrienne et al. The Lancet Regional Health – Western Pacific, Volume 49, 101142

2) Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017 Dec;30(2):272-283. doi: 10.1017/S0954422417000154. Epub 2017 Jul 18. PMID: 28718396.

3) Strasser B, Wolters M, Weyh C, Krüger K, Ticinesi A. The Effects of Lifestyle and Diet on Gut Microbiota Composition, Inflammation and Muscle Performance in Our Aging Society. Nutrients. 2021 Jun 15;13(6):2045. doi: 10.3390/nu13062045. PMID: 34203776; PMCID: PMC8232643.