Wellness News
How Stress Affects
Digestion – And How
to Improve Both!
In This Issue
1. How Stress Impacts Your Digestion
2. The Gut-Brain Connection: Understanding the Science
3. Practical Tips to Manage Stress for Better Digestion
4. Healthy Recipes for Calming Your Stomach
5. How to Identify if Your Digestive Issues are Caused by Stress
6. Wellness Matters and VitaTips by Dr. Amanda Williams, MD, MPH
7. How a Healthy Digestive System Works by Dr. Claire Arcidiacono, ND
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It’s no secret that stress can wreak havoc on your body, but did you know that it can significantly affect your digestive system? Here’s how:
• Increased Acid Production: Stress stimulates the production of stomach acid, which can lead to heartburn, indigestion, or acid reflux.
• Slowed Digestion: Stress can interfere with the muscle contractions that move food through your digestive tract, causing constipation and/or bloating.
• Gut Flora Imbalance: Chronic stress can disrupt the balance of bacteria in your gut, leading to digestive issues like irritable bowel syndrome (IBS).
• Changes in Appetite: Stress can either cause overeating or loss of appetite, both of which negatively affect digestive health.
Did you know that your gut and brain are directly connected? This communication happens through the gut-brain axis, a complex system that links your digestive system to your central nervous system.
• The Vagus Nerve: This major nerve impacts various bodily functions. It controls smooth muscle movements in the digestive tract, stimulating acid production and peristalsis. It connects the gut to the brain and plays a huge role in how stress impacts digestion. When stressed, the vagus nerve (aka, the cranial nerve), can slow down digestion and make it more difficult for your gut to absorb nutrients.
• Gut Microbiome: Stress can alter the balance of beneficial bacteria in your gut, which can worsen inflammation and digestive disorders.
for Better Digestion
1. Practice Mindful Eating: Slow down and pay attention to each bite. Chewing your food thoroughly and limiting distractions while eating can help improve digestion.
2. Incorporate Relaxation Techniques: Deep breathing, yoga, or meditation can activate your parasympathetic nervous system, which helps counteract stress and promote digestion.
3. Stay Hydrated: Drinking water helps to maintain the flow of digestive enzymes and supports a healthy gut lining.
4. Exercise Regularly: Physical activity reduces stress hormones and helps keep your digestive system moving regularly. Aim for at least 30 minutes a day.
Here are two easy-to-make recipes that will nourish your body and help you feel more relaxed:
Ingredients:
- 1 cup hot water
- 1 tsp freshly grated ginger
- ½ tsp turmeric powder
- A squeeze of lemon (optional)
Directions:
- Boil water and pour it into a cup
- Add freshly grated ginger and turmeric powder
- Stir well and add a squeeze of lemon for extra flavor
- Sip slowly to calm your stomach
Ingredients:
- 1 ripe avocado
- 1 cup spinach
- 1 banana
- 1 cup almond milk (or your choice of milk)
- A handful of ice cubes
Directions:
- Combine all ingredients in a blender and blend until smooth.
- Pour into a glass and enjoy!
Morning Detox Power Smoothie
Ingredients:
- 1 cup water
- 1 cup ice
- ½ avocado
- 1 peeled Kiwi fruit
- 1 scoop Plant Protein Powder
- 1 scoop Greens Hx
Directions:
- Combine all ingredients in a blender and blend until smooth.
- Pour into a glass and enjoy!
Happy Gut Green Smoothie
Ingredients:
- 1 cup plain Greek yogurt
- 1 cup ice
- ½ cup Organic Coconut Water
- 1 teaspoon Honey
- 1 scoop Organic Greens Plus Hx
- 1 capsule Probiotic Hx
Directions:
- Add all ingredients to a blender, along with the contents of the Probiotic Hx.
- Blend together, pour into a glass and enjoy!
Soothe The Mind Smoothie
Ingredients:
- 1 cup Organic Milk alternative (kefir, oat, almond, etc.)
- 1 cup Organic Strawberries
- 1 cup Ice
- 1 capsule L-Theanine
- 1 ½ scoops Cocoa Hx
- 1 scoop Cerebral Care
Directions:
- Put all ingredients into a blender and blend until smooth.
- Poor into glass, drink and enjoy!
Issues are Caused By Stress
Q: How do I know if my digestive issues are caused by stress?
A: If you notice that your digestive symptoms, like bloating or acid reflux, seem to flare up during stressful times or in response to anxiety, stress may be a contributing factor. Pay attention to your body’s signals and consider keeping a food and mood diary to track patterns. It’s also helpful to consult with a healthcare provider to rule out other potential causes.
We have all experienced stress or stressors during our lives. It is important to understand that being mindful about stress and taking the right steps in terms of diet and lifestyle modifications are the best ways to manage it. We can see the physiological and emotional effects of stress and how it profoundly impacts the body and mind. You’ve probably found yourself telling others; “Wow, you look really stressed”. Stress is no joke, and it needs to be tackled head-on in order to prevent damage to our body, mind and soul!
How stress impacts the body
After decades of sound research, we now understand the true role that healthy food choices, and the highest quality dietary supplements play in combating the effects of stress. There are also behavioral ways in which we can help to naturally de-stress our body such as taking 5 minutes to step outside into nature, practicing breathing techniques, to music therapy and exercising. Additionally, mindfulness is an essential part of maintaining a healthy stress response.
The body has its own natural adaptive way to fend off stress in the short-term, but the problem is that most people have chronic stress. We can have eustress, which is good stress, such as feeling a little nervous before getting on a rollercoaster or preparing for a vacation . Having a small amount of what is normal stress can be positive and protective such as in the case of fight or flight response. Chronic stress, on the other hand, is completely different, this stress is damaging to the body. It is like when we look at the difference between acute inflammation and chronic inflammation. We know that acute inflammation is good for us as it helps our body heal and recover. Whereas chronic inflammation is detrimental to our health and the driving force behind all disease states.
Chronic stress can lead to serious health problems, and this is what most people deal with. This type of stress impacts every system of the body in a negative way. Disrupting sleep, immune defenses, digestive health, blood pressure, focus, attention, and daily energy. When we look at the immune system, we know that stress responses are going to impact the way that our body can fend off harmful bacteria and viruses. It is well known that if you are under stress, you are more prone to developing sickness. This can also alter the gut microbiome, to the point that it disrupts your blood pressure, worsens joint pain, creates fatigue as well as disrupts normal cognitive function. Often, when people are stressed out, they experience higher levels of brain fog or describe an unpleasant gut feeling.
Help your body handle stressors effectively!
We must get to the heart of what we can be doing to control our stress response. Regulating the nervous system is key and requires getting proper nutrients each day from the very best choice of high quality supplements. Regulating the nervous system is crucial for overall well-being, and achieving this requires obtaining the right nutrients daily from the highest quality sources. Invite Health takes pride in having developed a significant selection of products which have been shown to effectively support this process.
These include B-vitamins, Vitamin D, Omega-3 fatty acids, L-Theanine, Shilajit, probiotics, prebiotics, and adaptogenic herbs such as Rhodiola. Look at Omega-3 fatty acids, for example, we know that the brain requires these fats for cognitive function and stress response. Lacking Omega 3’s in the brain can hinder a healthy stress response, making sure to add either Fish Oil or Krill Oil to your routine is essential. Do not forget about other key healthy brain fats to combat stress. Supplementing with Phosphatidylserine and Phosphatidylcholine can make daily stressors manageable. Both are incredibly important when it comes to the health of our brain and regulating a healthy response to stress.
Adherence to a Mediterranean diet is your best choice, it gives you the vitamins, minerals and antioxidants that naturally occur in these foods to fend off oxidative stress and ease inflammation. Omega 3’s are in a high abundance in a Mediterranean diet as are fruits and vegetables. Snacking on things such as blueberries, walnuts, almonds, and pumpkin seeds throughout the day can be beneficial to fight off chronic stress.
No matter what phase you are currently at in your life – a college student with a challenging course load, a parent running the kids to and from school and activities, an employee trying to balance a home and work schedule, an early riser who’s set on entering a 5K, or someone who feels burned out, we should all try to manage our daily stressors and restore the energy we desperately need to get through the day.
With the support of the Invite Health Wellness team and our carefully suggested supplements, we are here to help you rejuvenate and effectively combat the effects of stress.
The digestive system is separate from the rest of the body. It has its own immune system, nervous system and enzymes. Anything you consume such as an apple, stays within the digestive system (as shown below) and does not circulate freely in your bloodstream.
The Gastrointestinal tract starts in the mouth. Our teeth are the first and most important part of the digestive process. It is important to keep
your mouth healthy and clean by brushing your teeth twice a day! They help the salivary glands in the mouth break down food, especially complex carbohydrates. If you chew on a cracker for long enough, 
the enzymes in your mouth will break it down so it will taste sweet! Once you break down your food, you swallow it, where it enters the next part of the digestive system.
The swallowed food travels through the esophagus. A gateway called the lower esophageal sphincter, separates the stomach from the esophagus. When you eat or drink, this triggers the sphincter to open; so the food can enter the stomach.
However, sometimes there is an issue with the sphincter not closing properly, causing acid in the stomach to flow into the esophagus leading to acid reflux, aka, “heartburn”. Once you’re done eating, the sphincter closes, entering the stomach.
The stomach is basically a blender, containing digestive enzymes and acid. The acid in the stomach is important for the enzymes to work properly. It mixes the food, enzymes, and acid together to breakdown the food; killing any pathogens that may be present.
After the stomach, the food travels to the small intestine (“SI”) which is only small due to its width; its length being 22 feet long! Much like the stomach, the SI continues to breakdown food. The SI receives enzymes from the pancreas and bile from the liver. Unlike the stomach, the SI is also in charge of the absorption of nutrients. It’s broken down into the following parts:duodenum, jejunum and ileum, pictured below:
The duodenum or first section of the SI is responsible for the breakdown of food. While the jejunum and Ileum are mostly responsible for the absorption of nutrients, semi solids enter the SI and get mixed with water, bile, enzymes and mucus to become semi liquid.
From there, the food will travel to the large intestine (“LI”). The LI is also known as the colon. The colon (pictured below) is made up of the cecum, which is connected to the SI, the ascending colon, transverse colon, descending colon and the sigmoid colon which connects to the rectum and then finally the anus. These are pictured below.
The colon absorbs water and produces waste material known as stool or feces, which is food debris and bacteria. Good bacteria in the colon help us by making certain vitamins and by protecting us from pathogens. The rectum is connected to the anus, the final part of the digestive tract. The anus has sphincter muscles that allow us to control bowel movements. Normally, they allow us to hold stool until our body is ready to release it.
In order to support a healthy Digestive System including your GI tract, turn to Invite Health products as recited in Dr. Amanda’s column and as shown under her VitaTips. They will surely help you maintain a healthy gut microbiome while promoting healthy digestion.
We hope this issue of Invite Health Wellness News
inspires you to make healthier choices.
Remember, even small steps toward better
nutrition and increased activity can lead to
lasting, positive changes.
Stay tuned for our next issue!
Warm regards,
The InVite Health Team