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Are you holding your pressure in your gut? We often associate gastritis with GI disease and over-processed foods, but it can actually be a hidden stress. And unfortunately, stress is one of the most difficult inflammatory factors to overcome.
As someone who works with intestinal inflammation and chronic stress, I couldn’t be more than that disGlad to find a close link between gut health and stress levels. Of course, I will stay healthy with less stress. I would be richer with an extra million dollars.
My schedule (and stress levels) doesn’t seem to be changing anytime soon. So, I was thinking do I want to suffer my symptoms indefinitely? Is there a real way to get relief without a six-month vacation in the Mediterranean?
I reached out to two nutritionists, and fortunately, there are.
“The gastrointestinal tract is a long cylindrical structure that starts at the mouth and ends at the anus,” explains Dr. Jasleen Talentino, a board-certified physician and senior doctor at Parsley Health. “It covers all major organs of the digestive system, including the mouth, esophagus, stomach, pancreas, liver, gallbladder, intestines and rectum.”
“The gut is home to something called the intestinal nervous system,” Talentino continued. “ENS has a huge network of millions of neurons lining the GI tract. This is why researchers call our gut our ‘second brain’.
We perceive this mind-gut connection in an abstract way: butterflies in our stomachs, our gut “falling out” when we get bad news. However, it also manifests itself in physical symptoms: upset stomach, gas, bloating, constipation, indigestion, fatigue and nausea.
In a perfect world, we can find ways to manage our stress and become more active. But if reducing your stress is not a viable option, there are still ways to strengthen your body’s intestinal health and reduce inflammation.
1. Strengthen your mind with adaptogen
“Adaptogenes like ginseng or horse odor have anti-fatigue effects,” said Paulina Lee, founder of MSHS, RD, LD, and Savvy Stummy, LLC. “It enhances mental functioning in the face of stress and fatigue, especially mental fatigue tolerance and increased attention.”
“Four sigmatic lions make several drinks with mushrooms, another adaptogen,” Lee continued. “Find the one that tastes best to you and the one that helps you manage your stress response.”
2. Not just good nutrition, d That’s right Nutrients
Different nutrients serve different purposes. And while a balanced diet is never a bad idea, there are more effective ways to identify what your gut needs. Lee recommends including foods rich in omega-3 fatty acids, such as salmon or sardines.
“[Omega-3 fatty acids] Something that our bodies don’t make, “Lee said. “So, it is an essential food that should be included through food or supplements. Healthy fats can reduce inflammation, improve digestion and feed some good intestinal bacteria to support bowel healing. “
“Add antioxidant foods like berries at least once or twice a day,” Lee continued. “Vitamin C-rich foods, such as broccoli and oranges, support the adrenal glands and regulate our stress hormone cortisol.”
“Pumpkin seeds contain magnesium, which indirectly modulates neurotransmitter pathways and lowers cortisol levels. Brazil nuts contain selenium, which neutralizes free radicals and reduces oxidative stress.”
3. Relax with your sip
Proper drinks can also help soothe the intestines. “Eat a cup of green tea every day,” Lee said. “Green tea contains antioxidants and L-theanine, which improve neurotransmitters in the brain to reduce stress and anxiety.”
“You can buy a packet of green tea or go to a match. Vital protein makes a macha collagen powder that you can make into a drink. It is a strong anti-inflammatory product due to its L-theinine and antioxidant properties. Collagen contains high glycine content, which works to strengthen the intestinal lining. “
In addition, “aloe vera juice can soothe intestinal inflammation. It also helps speed up bowel motility and has been used against constipation. It contains plenty of antioxidants,” Lee explains.
4. Use a daily probiotic
Finally, Lee recommends taking a quality daily probiotic to regenerate good bacteria in the gut. “Try a spore-based probiotic that is extremely stable and highly resistant to low pH of stomach acid,” says Lee. This “results in more usable probiotic supplies in the gut where they return to active, growing bacteria.”
Alternatively, Lee says you can “add fermented foods at least once a day.” These may include kimchi, sauerkraut, miso, kefir, yogurt or kumbucha to support a healthy intestinal microbiome. “
Ideally, stress management, more exercise and staying hydrated will help with an angry, bloated gut. But when you have no choice but to pay 100% 24/7, following these tips can help soothe your stomach so that you have less stress.