Chronic stress has a huge impact on your overall life and health, especially your ability to digest food. Not digesting food properly can lead to all sorts of health problems that you don't want any part of, some that you might already be experiencing or have in the past. It's a whole world of uncomfortableness that bites the big one, and since your gut is one of your most important organ systems, not having it in good shape will cause havoc on your overall health.
Stress can make an already overwhelmed and vulnerable digestive system worse and heighten symptoms associated with existing digestive disorders. Think of the many times you have felt physically choked up due to stress or have had bad stomach pains when under significant pressure.
High levels of stress activate your adrenal glands to release the stress hormone cortisol that not only will weaken your immune system, but can also lead to a plethora of other health issues. Emotional stress has actually been known to reduce lymphocytes and NK cells, which both play a huge role in the body's immune response against illness. Stress can literally make you sick.
According to Dr. Kenneth Koch a professor and medical director of the Digestive Health Center at Wake Forest University Baptist Medical Center, “stress can cause your esophagus to go into spasms. It can increase the acid in your stomach causing indigestion. Under stress, the mill in your stomach can shut down and make you feel nauseous. Stress can cause your colon to react in a way that gives you diarrhea or constipation.”
Here are some ways to destress and maybe help your colon to be overactive.
Essential Fatty Acids
Salmon, seeds and nuts to name a few are full of EFAs which can prevent surges in stress hormones and may help protect against heart disease, mood disorders like depression, and PMS.
Avocados
Guacamole made from avocado is a great healthy alternative when stress has you craving a high-fat treat. Bonus! It’s high in EFAs too.
Exercise
Exercising boosts oxygen circulation and activates your body to make feel-good chemicals called endorphins. Aim for 30 minutes a day, it could be something as simple as walking.
Get enough rest
Sleep is seriously underrated! If you don’t let your body and mind rest then you won’t be able to perform at your full capacity. If you can’t get all your required Zs at once then take frequent naps throughout your day, they are not just for preschoolers anymore.
Meditation
There are so many different reasons to try and find stillness even for a moment in this crazy, hectic world we live in. You don't have to do it purely for the sake of enlightenment, you can also do it as a way to de-stress. Don't know where to start? YouTube has you covered. Start with five minutes and work your way to longer.
Spinach
Take lesson from Popeye and stock up on spinach for its magnesium, which has been known to combat stress in the body. Just one cup goes a long way.
Making time for family, friends and pets
Loneliness can be one of the major causes of stress. Did you know that the presence of animals reduces the anxiety you feel when facing stressful situations? True story! Touch something furry, like now.
Making time for yourself
Whether it’s an entire day out of your week or just an hour, take a bath, watch TV, read a book, go out and enjoy nature. Do you!
Cucumber and spinach dip
Ingredients:
1/2 cup finely diced cucumber
100-150g fresh baby spinach
1/2 cup cold-pressed extra virgin olive oil
Juice of 1/2 lemon or lime, or more, to taste
1 tbsp apple cider vinegar
1 scallion, green part only, chopped
1-2 tbsp fresh dill leaves (or 1 tsp of dried dill)
Himalayan salt and freshly ground pepper to taste
Directions:
• Mix all ingredients in a food processor
• Serve with corn chips or pita
