Stress Impacts on Gut Microbiome
We know stress is at the root of so many “dis-eases” but how does stress impair the gut microbiome?
It centers around Epigenetics and the Gut Brain Connection. Epigenetics studies the environmental factors that turn gene expression on or off -essentially telling the cells how to grow and function.
In other words, depending on how we feed, nourish, sleep, exercise and deal with stress- different gene sequences will be turned on or off. The microbiome is a combination of gut bacteria viruses and fungi living in our GI tract which makes up a good majority of our DNA. Stress impairs the number of good gut microbes like Bifidobacteria which work to maintain healthy tissue integrity and keep inflammation low and stress also shuts down important jobs like digestion in order to deal with a perceived threat.
Believe it or not, a large percentage of your DNA belongs to microbes in the gut that are constantly changing based on the environmental inputs such as stress, diet, exercise and sleep in your day to day.
Communication travels from the gut to the brain primarily by Short Chain Fatty Acids (SCFA) and the vagus nerve (cranial nerve X). Both influence the communication pathways by producing hormones that determines which nervous system pathway is activated either Sympathetic (fight or flight) or Parasympathetic (rest/digest).
Today, more and more people are living at a baseline of “chronically stressed out”. Chronic stress appears to trigger a cascade of hormone changes that further signal both DNA expression and gut microbe changes which can impair the bodies immune system, shut down digestion, increase inflammation, reduce levels of SCFAs and more.
Stress influences gene expression within the microbiome which impacts what is being communicated back and forth between the gut and brain through the gut brain axis.
Chronic stress has been linked to a series of problems including autism, anxiety, depression, cancer, heart disease, Asthma, allergies, food sensitivities, Parkinsons’, Alzheimers’ diseases, diabetes and even obesity.
How to Keep Your Gut Microbiome Happy and Mitigate Stress
*Eat organic whole foods (naturally high in fiber and low in sugar)- don’t be afraid to include fermented foods too- sauerkraut, kimchi are great! Both are teaming with good bacteria to nourish the whole GI tract.
*Choose daily mindfulness tools such as meditation, breath work, yoga to mitigate stress and promote overall wellness.
*Prioritize daily exercise- getting outside is a bonus.
*Get adequate sleep- most people require 6-8 hours minimum to restore.
*Stay hydrated- for a healthy adult shoot for 1/2 your weight in oz. per day
Nourish, balance, restore~
References:
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Doroszkiewicz J, Groblewska M, Mroczko B. The Role of Gut Microbiota and Gut-Brain Interplay in Selected Diseases of the Central Nervous System. Int J Mol Sci. 2021 Sep 17;22(18):10028. doi: 10.3390/ijms221810028. PMID: 34576191; PMCID: PMC8471822.
Longo S, Rizza S, Federici M. Microbiota-gut-brain axis: relationships among the vagus nerve, gut microbiota, obesity, and diabetes. Acta Diabetol. 2023 Aug;60(8):1007-1017. doi: 10.1007/s00592-023-02088-x. Epub 2023 Apr 14. PMID: 37058160; PMCID: PMC10289935.
