As women, we are world champions in the stress department. We are in charge of everyone else, plus our house, our jobs, the 500 things we’ve volunteered for, and it’s themed dress-up week at school! A stressed-out state is the default mode for us. Many women (including me!) don’t even realize we are stressed until someone points out what stress actually is and how it affects our bodies. It’s just our everyday lives! Stress affects more than just our mental health. It affects hormones, the thyroid, the nervous system…the whole body. This is why all of my protocols include stress management.
What is stress?
Like I mentioned above, many women don’t even know that they are stressed. I didn’t! I told my coach that I wasn’t stressed. In fact, I thought I was doing everything in my power to avoid stress. I set boundaries, said “no,” and even took a break from health coaching to stock shelves at a health food store. I was certain that I was not stressed. Then she pointed out that I was working out almost every day, putting pressure on myself to always be better, not thinking that I was good enough, doubting and overthinking every next move, trying to be the best mom (and feeling like I was failing), and sucking it up like everyone else.
Okay, girls, here is the hard truth: The pressure you put on yourself is stress.
We learn to put pressure on ourselves. Probably from someone who meant well in our past. Many years later, I learned that trauma doesn’t have to be major obvious Trauma with a capital “T.” It can be trauma with a little “t.” These are things like your parents or other significant life figure constantly telling you that you need to work harder or do better. What they say to you becomes your inner dialogue. If the “You’re not good enough” message was louder than the “You are loved” message, that’s what you will hear in your head. That’s where our unconscious stress comes from. Even now, I’m still unpacking that.
Stress can also be eating foods you are sensitive to, or that contain toxic substances. So many women continue to eat foods they know are bad for them because they don’t want to be a bother. Or they feel deprived. Gluten is the biggie. Several of my clients admit that they continue to eat wheat because they don’t want to be “that person.” I get it. I’ve been there, too. Any time you ingest a substance your body is sensitive to, it puts you in a stressed state. Your body thinks it is under attack. Same with the synthetic food “substances” used to flavor, enhance, color, or preserve ultra-processed foods. Often, the body doesn’t know what to do with these substances, so it mounts an immune response, produces inflammation, or packs the substance away in fat stores.
Overdoing things that are typically good for you can also be stressful for the body. I mentioned above that when my coach said she thought I was stressed, I was working out almost every day. I was a runner and wanted to be consistent in order to maintain or improve my fitness level. Exercise is good (In fact, it is good for stress!), but it still has a cumulative stressful effect on the body. So, it can be too much if you are doing other things that are causing your body stress or overdoing exercise (like going for a personal best every day). Other hormetic stressors are fasting, cold therapy, strength training, light therapy, or certain breathing techniques. I use all of these things for my own health and for my clients, but it’s important not to overdo them if you are already a busy mom with a full-time job.
But what does stress have to do with digestion?
You probably have heard the gut referred to as the second brain. If your gut isn’t functioning well, your brain won’t perform well…and vice versa. The brain and the gut work very closely together. The connection between the two is known as the “Gut-Brain Axis.” High stress levels or chronic stress can trigger the release of stress hormones like cortisol, which can negatively affect the gut. Stress can lead to imbalances in the gut microbiome, reduce blood flow to the digestive system, and increase inflammation, all of which can disrupt gut health.
Stress management can have a significant impact on your gut health. The Autonomic Nervous System (ANS) controls involuntary bodily functions, including gut functions. The ANS comprises the sympathetic (fight or flight) and the parasympathetic (rest and digest) branches. Balancing the ANS is crucial for maintaining gut health. Thus, a foundation of stress management needs to be in place to heal the gut fully.
When the parasympathetic nervous system is activated, it promotes digestion and nutrient absorption. Practices like deep breathing, meditation, getting out in nature, calling a (supportive) friend, watching a comedy, petting an animal, and relaxation techniques can help stimulate the parasympathetic system, enhancing gut function. These are all FREE tools for anyone!
In contrast, sympathetic dominance, often associated with chronic stress, can reduce gut motility, stomach acid (essential for many reasons), and blood flow, leading to conditions that produce Irritable Bowel Syndrome (IBS).
The gut microbiome, a collection of trillions of microorganisms in the gut, can be influenced by the nervous system. Stress can disrupt the balance of beneficial and harmful bacteria in the gut. These little buggers run the show, girls! If your gut bugs aren’t happy, they affect brain function (remember the gut-brain axis?), mood, hormones, your immune system, and you may even have food cravings that are more theirs than yours!
So, regulating your nervous system through stress management, relaxation, and other techniques can positively impact gut health by promoting good communication via the gut-brain axis, supporting digestion, and creating a happy gut microbiome.
Elimination diets, nutritional therapy, food sensitivity testing, intentional supplementation, and liver support are all great. But you won’t get far if you are in a constant sympathetic state or if your microbiome is out of whack. That’s why holistic nutrition is so powerful…we address stress management as first-tier therapy, sometimes even before food!
Almost every client I have has some form of IBS and needs stress management. For this, I lean fairly heavily on my yoga teacher training, which includes breathing techniques, meditation, Chinese Medicine, and Ayurveda. I also use Mindfulness-Based Stress Reduction (MBSR), which has a fantastic track record of helping even the most difficult chronic illnesses. Read more about MBSR here.
If your gut health isn’t where you want it to be, start with stress management. As a holistic health coach, stress management is a part of every protocol I create. If you are surviving in a stressed-out state…and let’s be honest, most women are…your gut will pay the price. Since all disease starts in the gut (that’s from Hippocrates, not me), is it surprising that most of us not only have IBS but hormonal imbalance, thyroid issues, depression, anxiety, weight-loss resistance, and more?
Simple stress management techniques you can do now
Box Breathing – Used by Navy Seals and Broadway actors alike, Box Breathing is one of the most widely researched forms of pranayama (breath work). It is good for focus, relaxing the mind, slowing the heartbeat, thwarting panic attacks, and rethinking what you want to say to your husband about the muddy boots in the hallway. Start by drawing your intention to your breath. Breathe in for four counts, hold for four counts, breathe out for four counts, hold for four counts, and repeat. You can do this anywhere, but it is especially handy in traffic or during holiday shopping.
Go Outside – This is the most important stress hack I have. We spend too much time indoors, under artificial light, probably staring at whatever device you are reading this on. Simply going outside gets us sunlight (which I consider a nutrient), fresh air, and a new perspective. Sometimes our whole life consists of what is right in front of us, which can be overwhelming, but going outside, gives us a whole new perspective.
Grounding – Okay, this might get a little woo-woo for my fellow mid-western ladies, but hear me out. Grounding involves taking your shoes off and walking around in grass or on a naturally paved surface. It seems too simple to work, but give it a try. We are energetic beings and sometimes we need to ground to work properly. Grounding has various physical effects, including pain reduction, changes in immune response, wound healing, effects on inflammation, and possible prevention and treatment of autoimmune diseases and chronic inflammatory conditions. Read more here.
Meditation – Meditation doesn’t necessarily mean that you have to sit still for a long period of time chanting “Om.” It could be a moment of prayer before a meal, finding stillness in a chaotic environment, being mindful on a walk, or, yes, sitting in stillness and gratitude while listening to your breath. Discover what meditation is for you by checking out a guided meditation app or simply starting your day with mindful reflection.
Gratitude – It is very difficult to be upset when you are grateful. When my husband was going through cancer treatment a teacher suggested finding something to be grateful for in everything, even the bad things. At first, it seemed disloyal to be grateful that my husband had cancer. Then I discovered that we grew closer during that time, his doctors were amazing, and I found new strength in myself. These are the things I could be grateful for.
Journaling – An oldie, but a goodie. Writing down what you are having trouble dealing with can help you visualize your problems. Sometimes when I write things down I realize that what I thought was a big deal really wasn’t. You can build on ideas or track feelings when you write them down, too. Keeping a journal by your bed can help you quiet that hamster wheel in your head, too. Write down what is keeping you up so you can sleep.
What are some stressors in your life that you didn’t realize were affecting your health? How can you unpack some of the hidden stressors that you have tucked away? What are some of your favorite stress management techniques? Let me know on one of my social media pages or in the comments here.
Resources and additional reading
Mayer, E. (2016). The mind-gut connection: How the hidden conversation within our bodies impacts our mood, our choices, and our overall health. Harper Collins, New York, NY.
Niazi, A. K., & Niazi, S. K. (2011). Mindfulness-based stress reduction: a non-pharmacological approach for chronic illnesses. North American journal of medical sciences, 3(1), 20–23. https://doi.org/10.4297/najms.2011.320
Oschman JL, Chevalier G, Brown R. (2015) The effects of grounding (Earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 2015;8:83-96. doi:10.2147%2FJIR.S69656
Basic Nutrition 605 