Stressed? Your Gut Has Entered the Chat

When we think about gut health, we often focus on what we are eating. We think about fibre, probiotics, fermented foods and whether we are getting enough nutrients. But there is another part of the equation that is often overlooked: stress.

You can be eating a nutrient-rich diet, but if you are constantly stressed, rushing around or eating while your mind is somewhere else, your digestive system may not be working as effectively as it could.

When stress affects digestion

When your body is under stress, it shifts its focus towards dealing with what it perceives as a threat. Digestion isn't the immediate priority, and this can affect how your digestive system functions.

Stress can influence the movement of food through the digestive tract and the normal processes involved in digestion. This means that even if you are eating nutritious foods, your body still needs to properly digest and absorb them before it can make use of the nutrients they contain. This is why gut health isn't only about what you eat. It is also about how well your body is able to digest and absorb what you are eating.

The gut, stress and hormones

Your brain, gut and hormonal systems are constantly communicating with one another. This is sometimes referred to as the gut-brain axis, and it helps explain why stress can have such a noticeable effect on digestion.

During perimenopause, your body is already adapting to significant hormonal changes. Supporting your digestive health and finding realistic ways to manage ongoing stress can therefore be an important part of looking after yourself during this transition.

It doesn't mean that every digestive change during perimenopause is caused by stress. There are many factors involved. But stress is one factor that is often overlooked.

Supporting your gut when life feels stressful

As we move into the cooler months, our routines can change. The days become shorter, we may spend less time outdoors and the run-up to the end of the year can bring its own pressures. For some women, this can mean more stress, less movement and less time to slow down.

This is a good time to pay attention to how you are eating and give your digestive system a little more support. Try not to eat every meal in a rush. Give yourself a few minutes to sit down, breathe and settle before you start eating. Chew your food properly and try to create a calmer environment around your meals rather than eating while working, scrolling or rushing from one thing to the next.

You can also support your gut by continuing to eat a varied diet containing whole plant foods, healthy fats, herbs and spices that work well for you. Warm, nourishing meals can also feel particularly comforting as the weather gets colder.

And don't forget the basics that support your nervous system too: getting enough sleep, moving your body regularly, spending some time outdoors and finding realistic ways to manage stress.

There is another reason digestion matters.

Your food contains important nutrients and minerals such as magnesium, iron, zinc and calcium, but your body needs to digest and absorb them before it can use them.

Stress doesn't automatically mean you will become deficient in these nutrients, but ongoing stress can affect digestive function, which is one reason why it is worth looking beyond simply asking whether you are eating the right foods.

It isn't always about what you eat. Sometimes it is also about the state your body is in when you eat it.