Constipated? High Stress Levels May Be The Culprit

By: Marcela Camargo and Kimberly McIntyre

Traditional Chinese medicine teaches that all organs and systems in the human body are interconnected and rely on each other for proper function.

The brain and the gut are no exception. In fact, they are so dependent on each other that many health issues could stem from a disconnection between these two. When that disconnection takes place and there’s an imbalance in the gut, the body is in what is known as dysbiosis.

High levels of stress, for instance, are something that the gut “dislikes” so much that it can reach a point where it stops functioning how it should. In turn, this malfunctioning of the gut can lead to many digestive issues such as inflammation, IBS, and constipation, just to name a few.

STRESS & CONSTIPATION

If you are experiencing constipation, high stress levels may be the what’s to blame. But first, it is important to acknowledge how stress can cause fewer bowel movements.

According to the Expert Review of Gastroenterology & Hepatology journal, psychological stress is known to cause bowel dysfunction. There are different reasons why this could happen.

1. When a person experiences stress, the brain responds by releasing what is known as corticotrophin-releasing factor (CRF). The release of CRF can directly affect the bowels and the central nervous system. One of the ways this release of CRF can affect digestion is by slowing the intestinal movements, and therefore, causing constipation.

2. When a person presents low serotonin in the neurons of the gut, this can also cause constipation.

3. When a person feels stressed, the brain communicates this feeling to our digestive system. This can cause the gut to tense up, which in turn might cause constipation and/or diarrhea.

So, does stress cause constipation or does constipation cause stress? Well, that’s the thing — constipation and stress are part of a vicious cycle that feeds off each other.

WHY IT’S SO IMPORTANT TO RELIEVE CONSTIPATION?

Before we get into how to break this vicious cycle between stress and constipation, it is important to address why it’s so important to relieve constipation and have a healthy gut.

Let’s be honest, many people are so used to being constipated that they have made constipation part of who they are. However, it is important to realize that chronic constipation shouldn’t be ignored as it can lead to severe health issues.

Some issues that could arise from experiencing chronic constipation include:

1. Hemorrhoids

2. Rectal bleeding

3. Increased risk of colon cancer

4. Bowel incontinence

While for some people it may take longer than others, constipation can be cured and eliminated for good!

BREAKING THE STRESS & CONSTIPATION VICIOUS CYCLE

As previously mentioned, stress and constipation are just one of those things that feed off each other, and can worsen with time. However, this vicious cycle can be broken.

While stressful situations are a part of life and some may be out of our control, it is important to pay close attention to how we respond to these circumstances and what we do in our free time to relax.

Here are some natural stress relievers that might also help in relieve constipation:

1. Exercise: A regular exercise routine is essential for a healthy mind and body. When we work out, we release endorphins which reduce perception of pain and increase feelings of wellbeing.

2. Meditation/Prayer: Spirituality is key in getting rid of our worries and finding peace of mind. A 5-minute session of meditation and/or prayer can help an individual feel more calm even in stressful situations.

3. Nutritious Foods: Diet is one of the most important aspects in breaking this vicious cycle. So many people don’t realize that processed foods impact people’s lives beyond the physical. Processed foods lack nutrients that are crucial for maintaining optimal mental and physical health. In contrast, eating foods that are nutrient-dense, high in fiber, and that are packed with vitamins and minerals, will make our brains happy, and therefore, it is easier for them to fight off stress when it arises.

STIMULATING THE VAGUS NERVE

Another essential way to support gut health and ultimately relieve constipation is by stimulating the vagus nerve. To understand the connection between the brain and the gut, one must know what the vagus nerve is and how it impacts the gut and stress levels.

The vagus nerve (also known as the vagal nerves) is the main component of the parasympathetic nervous system. This system is the one that controls “rest and digest” functions and is in charge of crucial bodily functions such as digestion, heart rate, mood, and immune response, which are all involuntary body activities.

When we stimulate the vagus nerve, we enter a relaxation state that disrupts the response of the sympathetic system, which produces the “flight or fight” response. The “flight or fight” response is defined as the “physiological reaction to an event that is perceived as stressful or frightening.” In other words, when the vagus nerve is stimulated, it can fight those feelings of stress, chest tightness and that “feeling” like your stomach is in knots, and therefore, impact our digestion and mood in a positive way.

But how can we stimulate the vagus nerve? There are some effective techniques that can help you reach that “rest and digest” state.

• Deep breathing techniques: When we enter into a stressful situation, we tend to stop breathing or hold our breath. Holding our breath activates the flight or fight response (and the feelings of stress and anxiety) which is why it is so important to engage in deep breathing techniques. By being more mindful in our breathing, we disrupt that flight or fight response and stimulate the vagus nerve.

  • Inhale and exhale slowly (for about 5-10 minutes once or twice a day)

  • Exhale longer than you inhale

  • Breathe from the belly

• Laughter: They say laughter is the best medicine, and with good reason! Laughter boosts our mood, our immune system, and stimulates the vagus nerve.

• Yoga exercises: All forms of exercise can help relieve stress, but yoga poses in particular, are so gentle and calming that they can be more effective in stimulating the vagus nerve.

Engaging in activities that relieve stress and stimulate our vagus nerve can save the day — and our health.

While it can be hard to control stressful situations and eliminate them from our lives, there are always things we can do to counteract the effects they have on our bodies. In a nutshell, a happy mind will lead to a happy gut and vice versa.

It is time to break the vicious cycle.