Digestive disorders are widespread - from irritable bowel syndrome to chronic constipation or flatulence. But did you know that many of these complaints can have not only physical but also psychological causes? The connection between digestion and the psyche is close, because our intestines and our brain are in constant communication via the so-called gut-brain axis . In this blog post, we explain how psychological stress affects digestion, how digestive problems can put a strain on the psyche and what you can do to positively influence this interplay.
The Gut-Brain Axis: How the Gut and Brain Communicate
The gut-brain axis describes the complex interplay between our central nervous system (CNS) and the enteric nervous system (ENS), often referred to as the "gut brain." This connection works through several mechanisms:
The vagus nerve
The vagus nerve is the most important "information highway" between the gut and the brain. Signals are sent in both directions via it - for example, from the digestive organs to the brain or vice versa.
neurotransmitters and hormones
The intestine produces about 90% of serotonin, which is known as the happiness hormone. Other neurotransmitters such as dopamine and GABA are also influenced by the intestine.
microbiome
The trillions of microorganisms in our gut play a crucial role in gut-brain communication. They produce substances that regulate inflammation and influence the nervous system.
inflammations
Chronic digestive problems can cause inflammation, which can affect the psyche and promote depression or anxiety, for example.
How the Psyche Influences Digestion
Psychological stress such as stress, anxiety or depression have a direct impact on the gastrointestinal tract. Here are some examples of how emotional states can affect digestion:
Stress and digestion
- Acute stress : In stressful situations, the body releases hormones such as adrenaline and cortisol, which activate the "fight or flight mode". This inhibits digestion because energy is needed for other bodily functions. Symptoms such as nausea, abdominal pain or diarrhea may occur.
- Chronic stress : Persistent stress often leads to gastrointestinal problems such as flatulence, constipation or irritable bowel syndrome.
anxiety
- People with anxiety disorders often experience symptoms such as stomach pain, nausea, or diarrhea. Anxiety increases the activity of the enteric nervous system and can lead to overreactions in the intestines.
depression
- Depression is often accompanied by altered intestinal flora and slowed digestion, which can lead to constipation or loss of appetite.
How digestive problems can strain the psyche
The connection between digestive disorders and the psyche also works in the opposite direction. Chronic digestive problems can significantly affect emotional well-being:
social isolation
- People with digestive problems such as bloating or diarrhea often avoid social situations for fear of embarrassing moments. This can lead to loneliness and depression.
Chronic pain
- Constant abdominal pain, such as that associated with irritable bowel syndrome, can contribute to mental exhaustion, irritability and anxiety.
sleep problems
- Digestive disorders, especially heartburn or flatulence, disrupt sleep, which can increase psychological stress.
Negative thought spirals
- People with digestive problems often worry excessively about their health, which can further increase anxiety and stress – a vicious cycle develops.
Frequent digestive disorders with psychological causes
irritable bowel syndrome (IBS)
Irritable bowel syndrome is a prime example of the connection between the psyche and digestion. It is often exacerbated by stress, anxiety or traumatic experiences. Typical symptoms are abdominal pain, diarrhea, constipation or flatulence.
Functional dyspepsia (upset stomach)
People with functional dyspepsia suffer from stomach problems such as feelings of pressure or nausea without any physical cause being found. Stress often plays a decisive role.
Chronic constipation
Psychological stress can slow down bowel movements, leading to chronic constipation.
heartburn and reflux
Stress increases acid production in the stomach, which can lead to heartburn.
How to get digestive disorders and psychological stress under control
Nutrition
- High-fiber diet : Supports healthy intestinal flora and improves digestion.
- Probiotics and prebiotics : Promote intestinal health and strengthen the gut-brain axis. In particular, the two probiotic strains Lactobacillus helveticus Rosell®-52 and Bifidobacterium longum Rosell®-175 have been shown in clinical studies to be very effective in treating stress-related digestive disorders.
- Low-stress meals : Take your time to eat and avoid distractions to aid digestion.
stress management
- Relaxation techniques : Yoga, meditation or breathing exercises help to regulate the stress response.
- Exercise : Regular physical activity has a positive effect on digestion and the psyche.
- Mindfulness training : Conscious living and thinking can break negative thought spirals.
Psychological support
- Therapy : Psychotherapy, particularly cognitive behavioral therapy, has been shown to be effective in treating digestive disorders such as irritable bowel syndrome.
- Medications : In some cases, antidepressants or tranquilizers can help regulate the gut-brain axis.
lifestyle changes
- Regular sleep : A healthy sleep-wake rhythm stabilizes both the psyche and digestion.
- Hydration : Drinking enough water aids digestion and prevents constipation.
Conclusion
The close connection between digestion and the psyche makes it clear how important it is to look at the body and mind holistically. Stress, anxiety and depression can trigger digestive disorders - and vice versa. By paying attention to a healthy diet, stress reduction and mindfulness, you can positively influence this interaction and improve your quality of life.
