Gut issues such as nausea, vomiting, upset stomach and diarrhea are associated with anxiety and depression. This is only a part of the picture, however — the overlap between mental health and gut issues is significant and complex. The nervous, endocrine and immune systems together create the “gut-brain axis” that mediates this connection. 

If you’re prone to anxiety, there’s a good chance you have some stomach issues from time to time, and vice versa. In this blog post, we’ll talk about the relationship between the brain and the gut and how anxiety can cause digestive problems.

The science behind the gut-brain connection

The connection between the human gut and brain is rooted in our evolution. We need enough calories and nutrients in our diets in order to survive. Our bodies also need to respond quickly when we’ve eaten something that’s not good for us. Our emotional brain is a part of the alarm system that helps stop digestive processes and reject certain foods. It tells the endocrine system to produce hormones, which create physical feelings of stress, hunger, fullness and much more. Likewise, stress from life situations can trigger digestive issues via hormonal changes and nerve signals. The enteric nervous system, the vagus nerve and the gut microbiome are three of the main components in these processes.

[Quote]Mental and physical health go hand in hand. Taking a proactive approach to caring for yourself can help make symptoms more manageable.

Aside from the brain, there are more nerves in the gut than anywhere else in the human body. This is called the enteric nervous system, which is sometimes referred to as the “second brain.” When the vagus nerve mediates signals from these nerves, it can trigger responses without involving the brain. It passes down from the brain through the neck, past the heart and lungs, and into the gut. When the brain and gut do need to communicate, the vagus nerve carries messages in both directions. 

The brain and gut are also connected by the bacteria in the gut or the gut microbiome and the immune system. Gut microbes produce neurotransmitters and other chemicals that affect the brain. They also produce a toxin that can cause inflammation if too much of it passes into the bloodstream. This is one of the mechanisms involved in “leaky gut syndrome.” Leaky gut has been associated with a number of brain disorders including severe depression, dementia and schizophrenia.

Digestive symptoms associated with anxiety

You’ve probably heard of the fight-or-flight response. Maybe you’re also familiar with “freeze” and “fawn.” Polyvagal theory is the framework that explains the vagus nerve’s role in changing our nervous system state based on sensory input. Fight, flight, freeze and fawn are behavioral responses. When we sense danger, the vagus nerve “switches on” different parts of the nervous system. It may trigger the sympathetic nervous system, which puts us in a mobilized and agitated state. Or it may trigger the dorsal vagal system, which puts us in an immobilized shutdown state. 

When we’re in these adapted states, the nervous system prioritizes survival over digestion. Without directions from the vagus nerve, the stomach and intestines don’t do their jobs as effectively. The result is any of the indigestion and stomach problems you feel when you’re anxious. Tension and muscle tightness can also put a strain on the digestive tract. When you’re anxious for long periods of time, you may experience chronic gut issues. 

The following are some digestive symptoms that may be related to anxiety:

• Stomach pain and cramping
• Nausea
• Changes in appetite
• Diarrhea or constipation
• Feelings of butterflies or knots in the stomach

Managing the physical symptoms of anxiety

Exercise and relaxing activities can help regulate your nervous system. Different techniques can bring you into a “safe and social” nervous system state or increase vagal tone for better control. Practicing yoga, deep breathing and muscle relaxation techniques when you’re not feeling anxious can help train your nervous system to get into a calm state more easily. Exercise increases vagus nerve activity, and it plays an important role in stress management. Getting enough sleep is also critical.

Eating foods that are good for your digestive system can help with your mental health. Fiber, prebiotics and probiotics are good for gut health. Omega-3 fatty acids are good for brain health. Some people who are sensitive to certain foods may benefit from a low-FODMAP diet or an anti-inflammatory diet.

Take control of your anxiety with whole-person-centered treatment at Lightfully

Mental and physical health go hand in hand. When one suffers, the other usually feels the effects. Taking a proactive approach to caring for yourself can help make symptoms more manageable. Leading-edge treatments for trauma and anxiety conditions are integrating more somatic awareness. Some target the nervous system directly to help discharge built-up stress and tension.

At Lightfully, we provide comprehensive mental health treatment that supports your overall health. Our Precision Care Model (PCM) combines evidence-based techniques to help you build up the knowledge, skills and resources you need for long-term mental wellness. You’ll receive a holistic and personalized treatment plan focused on four core life processes: thoughts, feelings, behaviors and relationships. In addition to managing anxiety symptoms, you’ll learn to care for your needs so you can feel more grounded and secure. 

Are you looking for some new solutions for anxiety that comes with stomach problems? Let’s talk about your options. Reach out to our Admissions Concierge Team today or contact us with any questions you have.