How Stress Impacts Your Gut And Why It Matters

Have you ever wondered why you feel nauseous before a big exam? Or why you find yourself unable to eat when you’ve had devastating news? You may not realise this, but what happens in your external world can really play havoc with your body. 

Science has been exploring the link between stress and the gut, and we have known for a while that the bacteria living there (known as microbiome) can impact our overall health, but there are still a lot of unanswered questions.  

A new study has shed more light on this topic by suggesting that when mice are put under social stress, this can change both the behaviour and composition of the microbiome in the gut, causing an impact on their immune system as a whole. 

The Study

One group of mice were subjected to stress every day for a period of ten days. Specifically, researchers ensured that they had rough encounters with more aggressive mice. A control group of mice were left alone for ten days without any external stressors. 

After the ten-day period, the researchers tested the microbiome in the gut of both groups and found significant differences. In particular, the biggest change was found in two types of bacteria: bilophila and dehalobacterium. Both are known to impact autoimmune disorders in humans, especially multiple sclerosis. 

Following this, the researchers went on to carry out genetic testing on the mice and found that the genes linked to “violent traits” had been switched on in the group that had experienced stress. These genes would lead to increased growth & movement of the bacteria and communication with the body. Put simply, the stress had turned the bacteria in the gut into destructive pathogens, with a heightened ability to move around the body and spread infection. 

This was confirmed by further tests carried out on the lymph nodes of the mice, which showed an increased level of pathogenic bacteria and a mass of immune system cells (known as "self-reactive effector t-cells") that are seen in people suffering with autoimmune disorders.

The Results

The data from the study seemed to indicate that the bacteria in the gut of the stressed mice turned pathogenic and spread infection in their bodies, which triggered the immune system into attacking the body. 

In a press statement, the lead study author and immunologist Orly Avni, PhD, made this statement about their findings: "We know that there's strong cross talk between the immune system and the microbiota. An important step in understanding how stress may lead to autoimmune conditions is to identify the genetic responses of bacteria.”

It is believed that there may be a similar relationship between stress and the gut in humans and that this may be causing the development of autoimmune conditions, e.g. multiple sclerosis, lupus, rheumatoid arthritis, juvenile diabetes, scleroderma, and pulmonary fibrosis. If that is the case, stress may be worse for our bodies than we have previously thought. 

Conclusion

Because the research has been conducted on mice, and their bodies react very differently to ours, we cannot draw any definite conclusions on how stress may impact us, but it certainly helps us to draw some clues. It is estimated by The National Institute of Health  that more than 20 million people in America have autoimmune diseases and this is increasing every year. As daily stress levels are also rising, it is possible that there could be a correlation between stress and gut bacteria, although no definite conclusions can be drawn yet. 

With rising cortisol levels and higher blood pressure, we know that stress has a detrimental effect on our bodies generally. This study could just be one more reason to work on actively reducing stress and looking after ourselves, and our gut, every day. 

Five tips to manage stress:

1. Take a rest from the stressor: 

You might feel it's challenging to take a break from an important work task, or a toxic relationship, or growing debt. But permitting yourself to take a pause and shift your focus to something else, can help you obtain a fresh perspective on the matter that is troubling you. This does not mean avoiding the stressor as you will need to deal with it at some point. This is about giving yourself the necessary space and time to take a deep breath, change your perspective, and try tackling the stressor from a different point of view. 

2. Exercise:

It is a fact and not a theory anymore - exercise has great advantages for your spirit as well as your body. Even a 20-minute run, swim, dance or even walk can have an immediate effect on your stress levels that might last for hours.

3. Smile:

There are 83 muscles on your face, and all of them are getting affected by how you feel. It has been validated that not only our minds can change our bodies, but also that our bodies can change our minds. A recent study measuring how our bodies affect our thoughts and emotions revealed that the levels of testosterone and cortisol in the participants' bodies showed significant differences. Testosterone levels indicate the level of confidence and dominance, and cortisol levels denote the level of stress. People who smile, despite their significant stressors, manage to lower their stress levels.

4. Hug: 

A study from the University of North Carolina uncovered how hugging before stressful events can reduce the negative effects we experience across our body. 2 groups of people were tested. In one group, partners watched a 10-minute romantic movie while holding hands followed by a 20-second hug (bear in mind that the average hug lasts for 3.17 second -so much more than a typical hug). In the second group, the partners just rested not touching each other. One of the partners had to participate in a stressful public speaking event and their heart rate and blood pressure were measured. The results? Those who had the “hugging session” showed significantly lower blood pressure and heart rate than those who didn’t! So.. HUG! It leads to lower reactivity to stressful events and may benefit your cardiovascular health!

5. Get social support:

Pick up the phone and call a friend. Do not be afraid to share your feelings with someone you trust and who can understand you and give you a new perspective. Make sure that person is not only validating your perspective of the story but also they give you a safe space to express and experience your emotions. 

We can always have a chat together if you wish. Book your free no-obligation session here.

6. Meditate:

Meditation helps the mind and body to focus on the present moment. Most stressors exist either in the past or in the future, so meditation helps put things in perspective and establish a mind-body connection in the present moment. Like exercise, research has shown the immediate benefits of practicing meditation even for 10 minutes a day. 

Do you need anxiety support and help with your stress management? Book your session below and let’s chat