Did you know that some common digestive problems can occur due to anxiety and stress? Experts have found that the gut is connected to the brain with the help of the enteric nervous system, a part of the central nervous system. When you feel stress and anxiety, it impacts your digestive system and causes problems like indigestion, diarrhea, constipation, etc. However, with some strategies, you can manage and improve your overall digestive well-being. Learn the 5 best strategies for digestive wellness in this article. Visit the best Mental Health Clinic in Brooklyn at Doral Health & Wellness or log on to www.doralhw.org.

Strategies for Digestive Wellness

Managing digestive health depends on several factors like lifestyle, diet, and mental health. Here are some strategies that help you manage digestive health and overall well-being:

1. Therapy:

Mental health issues like stress and anxiety can significantly impact gut health and increase the risk of digestive issues like indigestion, constipation, upset stomach, diarrhea, irritable bowel syndrome (IBS), nausea, unusual hunger, and appetite loss. However, anxiety can be managed depending on the type and severity of the condition. The most common way is the combination of medication and therapies. The most common therapy used to manage anxiety is talk therapy or psychotherapy. It has several types, including:

• Cognitive behavioral therapy (CBT): This is the most used talk therapy for anxiety and other psychological and physiological conditions. Many studies have found it effective in treating anxiety disorders and improving life quality. It focuses on identifying the signs that trigger your anxiety and finding strategies to lower the negative/limiting thoughts and behavior patterns around them.
• Exposure therapy: This therapy can help people overcome specific phobias by exposing them to situations or stimuli that trigger fear or panic. Over time they learn how to control their thoughts and actions when put in that situation.
• Acceptance and Commitment Therapy (ACT): This type of therapy uses goal setting and mindfulness to lower anxiety. It is a newer form of psychotherapy; however, research has found it effective in improving mental health and life quality.

2. Medications:

Your doctor may recommend medication to treat anxiety disorders, however, it will not cure your anxiety, just relieve your symptoms. The most common medications used to treat anxiety disorders include:

• Antidepressants: They lower anxiety symptoms by fixing chemical imbalances in the brain. These include – selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs).
• Anti-anxiety medications: They can lower anxiety symptoms but are only recommended for a short period of time due to the risk of addiction. The most common anti-anxiety medication is benzodiazepines.
• Beta-blockers: These medications are used to treat high blood pressure; however, they can also help in relieving physical symptoms of anxiety like rapid heartbeat and shaking.

3. Relaxation techniques:

Many stress relaxation techniques can help a person lower anxiety symptom, for example:

• Mindfulness
• Meditation
• Yoga
• Breathing exercises

A 2019 study found that participants who performed mindfulness meditation experience lowered their anxiety by increasing cognitive reappraisal and lowered worry, rumination, and suppression of emotions compared to people who didn’t.

4. Exercise:

It is difficult to stay active regularly for everyone, but some exercise time should be encouraged because physical activity improves mental and gut health and the connection between them. Exercise helps you shift focus from stressful situations and improves concentration and your ability to stick with healthy behaviors. It affects different parts of the brain which lower stress-related responses.

It also stimulates chemicals like dopamine and serotonin in the brain that reduce anxiety. Even in the short term, it can significantly affect anxiety symptoms, however, intense workouts immediately can be less effective, so stick with a moderate exercise routine and gradually increase the intensity.

A 2020 study found that physical activity can protect against anxiety disorders in clinical or nonclinical settings. It is unclear how physical activity can lower anxiety symptoms, but researchers believe this happens because of the combination of biological and physiological factors. You can start with something as simple as a walk around the neighborhood or a run around the block and gradually increase the intensity and area covered.

5. Diet changes:

Make necessary changes in your diet to keep your gut healthy, which in addition also improves mental health. You should replace ultra-processed, high-sugar, and high-fat foods with whole foods:

• Fiber-rich diet: Eating fiber can improve digestion by lowering inflammation and oxidative stress by supporting microbiota. It also improves memory and overall mood. According to a 2021 research review, it lowers IBS and anxiety symptoms. Foods rich in fiber are – beans, legumes, oats, nuts, dark chocolate, fruits, and vegetables.
• Omega-3s: Omega-3 fatty acids are a type of polyunsaturated fatty acid that lowers cholesterol, increases memory and cognitive function, and lowers sugar cravings. According to a 2021 research review, older human and animal studies found an improvement in anxiety when they consume a diet high in omega-3s. However, some studies show that omega-3 found in oily fish like salmon, mackerel, and herring, may lower anxiety symptoms but plant-based omega-3 like flax seeds, chia seeds, and walnuts may have limited to no effect. More research is needed to understand how omega-3s and anxiety are connected.
• Protein: Proteins contain nitrogen that helps to limit bad bacteria in a microbiome. So, eating protein may help decrease depressive feelings because it increases the production of serotonin, which improves your mood. Protein-rich foods are – eggs, milk, yogurt, lean beef, turkey, chicken, fish, broccoli, oats, and nuts.
• Probiotic foods: Probiotics are living microorganisms found in fermented foods and dietary supplements that can help you balance your gut microbiome with good bacteria after it gets disturbed by any health condition. Numerous studies have found that probiotics can restore the balance of gut microbiota which get disturbed by stress and anxiety and improve their symptoms. A 2021 study found a connection between probiotic-induced gut microbiota regulation and stress anxiety alleviation in stressed adults. A 2019 study found that ingesting probiotic strains like Lactobacillus (L.) plantarum P-8, for 12 weeks (about 3 months) can improve stress and anxiety in stressed adults. A 2019 review of Japanese medical students found probiotic supplementation also improves sleep, autonomic balance, and bowel habits, and reduces stress and cortisol levels. So, add fermented foods that contain probiotics like kefir, kombucha, sauerkraut, tempeh, natto, miso, kimchi, sourdough bread, etc.

When to speak to a doctor?

A person should speak to the doctor when they are experiencing symptoms of an anxiety disorder or persistent digestive issues. It is advised that a person knows about treatment options and then can be directed to necessary support. A healthcare team can help you determine what causes your symptoms and how to manage them.

Gut health is affected by many factors, including mental health issues like stress and anxiety. However, managing anxiety can improve gut health. Follow the above-mentioned tips to achieve digestive wellness by improving better mental health. If the above-mentioned strategies don’t work effectively, you can seek professional medical help.

 If you need help finding a good therapist for your mental health issues, then visit our clinic, our therapists have years of experience in treating patients with therapy sessions. So, pay a visit and see for yourself.

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Call us on +1-347-384-5690 to get a consultation. If you need help learning coping methods, register your information and make direct contact with our doctors and psychiatrists to learn those methods, log on to www.doralhw.org. Visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212.