Don't let stress ruin your gut and overall health

there is no doubt that stress can also have a negative impact on the gut and intestinal bacteria. Excessive stress can have a negative impact on almost every part of the body. Stress has been shown to lead to: intestinal damage (intestinal leakage
reducing intestinal immunity, increasing the risk of infection
reducing the production of intestinal mucosa IgA, thinning the intestinal protective mucosa
reducing the amount of blood flowing to the intestines
Insulating the secretion of stomach acid
slowing the peristaltic movement of the stomach and small intestine
delaying wound healing If the pressure is short-term, these are not big problems, but if the pressure persists, these problems can be very serious. When we look at the gut's response to stress, we see that long-term stress can cause perfect storms of intestinal problems.stress and intestinal bacteria there is evidence that stress worsens irritable bowel syndrome and inflammatory bowel disease. Stress has also been shown to lead us to choose unhealthy foods, leading to cravings for foods high in fat, sugar and refined carbohydrates.may first have a negative impact on our gut bacteria and then lead to the deterioration of digestive system symptoms and diseases. For example, studies have shown that college students have lower levels of healthy lactic acid bacteria in their guts during exam stress than their stress-free peers. This finding has been confirmed by many other studies. This is a particularly interesting issue, as many clinical trials have shown that irritable bowel syndrome, inflammatory bowel disease, and digestive symptoms have improved overall after lactic acid bacteria supplementation.around the world have learned a lot about how stress can negatively affect gut microbiotics through animal studies. Of course, we might prefer to see the results of human studies, but it's not ethical to do some experiments in humans, so let's look at some of the worthy findings in animal studies.mice were exposed to two hours of social stress, their gut bacteria changed, including a decrease in Lactobacillus lactobacillus. As part of stress, the release of stress hormones may be a key cause of negative effects, and even studies have shown that stress hormones can promote the growth of potentially dangerous bacteria in the gut.stress, intestinal peristalsis, and inflammatory intestinal bacteriaanother interesting mouse study showed that stress can have a negative impact on the gut bacteria. After exposure to social stress, the levels of bacteria in the mice's intestines that promote inflammation changed, meaning that stress led to an inflammatory intestinal bacterium. Interestingly, if the mice were exposed to stress again, more inflammation would occur. However, if antibiotics were used to remove gut bacteria from these mice and then exposed to stress again, no inflammation would occur., interventions to remove intestinal virlouses or reduce bacterial overgrowth may be helpful to those with imbalanced gut microbiotics. Ways to reduce bacterial overgrowth are a low-carbohydrate diet or a low FODMAP diet, the use of antibacterial herbs, and in some cases even antibiotics.does this mean we should focus on removing bacteria from our guts? Of course not. Mice without any bacteria in the gut (also known as sterile mice) were more sensitive to stress, and specifically, the hypothyroidal-pituitary-adrenal axis (HPA) of sterile mice responded more strongly to stress than mice with normal intestinal bacteria. The HPA axis is an important part of the neuroendocrine system, involved in regulating stress responses and in regulating many physical activities.is also important because it ensures that food moves forward in the gut. If the intestinal peristaltic is slow, it can lead to overgrowth of bacteria and cause problems. Intestinal peristaltic slows down just as water doesn't flow, and dead water promotes bacteria growth, while live water doesn't. Stagnation of intestinal peristalsis promotes the growth of bacteria, while good intestinal peristalsis does not.healthy gut bacteria are necessary for intestinal peristaltic. Sterile mice do not have healthy intestinal peristalsis, but when we replant bacteria into the intestines of these mice, we see an improvement in their intestinal peristalsis. In fact, the researchers even began to find that certain bacterial components bind to the Tol-like subject TLR4 and then stimulate intestinal peristalsis through the gut nerve. It's like bacteria turning on a switch in our gut to stimulate intestinal peristaltic.is also worth noting that simple stress interventions, such as exercise and meditation, have been shown to reduce inflammation and improve the quality of life of people with inflammatory bowel disease.can you relieve stress?stress relief is critical to our health. Our guts and brains communicate with each other, and stress affects our gut, which in turn affects our response to stress. If we don't manage stress in some effective way, many of our efforts to improve our gut health may be in vain.1, using bacteria to reduce stressSince sterile mice are more sensitive to stress, does this mean that probiotics may help relieve stress? Yes, some randomized controlled trials have found that specific probiotic strains can relieve depression, anger, hostility, and anxiety, while also reducing stress hormone levels. About this piece, in our previous content involved more, interested can go to read.2, Interpersonal American writer Dan Buettner has written a book that examines the happiest societies in the world and tries to find commonality among happy people. He observed some interesting phenomena: income and power have nothing to do with happiness. However, the time people spend with friends and family seems to be in direct direct directness with their well-being. In his book, for example, he describes the pain of a multi-million dollar Asian real estate tycoon, while a rural Argentine woman who does not even have a bank account is happy every day. is more convincing than Turner's observations, is there anyone who takes a more scientific approach to the next step? Of course there is. Studies have shown that the quality of relationships can have a significant impact on a person's ability to heal. Most of us may fall into two categories: those who are healthy and want to feel better, and those who are sick and want to improve their health. If you're healthy, more socializing may increase your happiness, and if you're sick, healthy relationships can help you heal. relationships help heal? Healthy relationships may help balance stress hormones, which help you heal faster. Studies have shown that isolated hamsters heal more slowly than unsealed hamsters. However, if the adrenal glands of these isolated hamsters are removed, their healing time returns to normal. This means that stress hormones secreted by the adrenal glands are the cause of low-quality relationships that prevent healing. The problem here is an imbalance in stress hormone levels, but the cause of the problem is stress. in humans, studies have found that women with healthy relationships experience less release of stress hormones after stress events. You may have heard of the "fight or escape" response to stress, that is, in the face of stress, either choose to fight or choose to escape. In fact, we have another equally important way to deal with stress, which is "tend and alliance" and unite with each other to face difficulties. stressful times, we become more dependent on our partners, friends, families and social groups. In other words, stress can bring us together and unite with each other as a way to deal with stress. Stress stimulates distress and co-existence to great benefit evolution, because those who come together under pressure to support each other have a greater chance of survival. may be an important part of this "care and alliance" response. Oxytocin seems to promote mutual trust and a desire for social interaction. In addition, oxytocin may slow the release of stress hormones. High levels of stress hormones can cause damage to the body. Interestingly, women may be more sensitive to oxytocin than men because estrogen enhances the role of oxytocin. So, simply put, women may need care and help more than men in the face of stress. Working with someone you love is a great way to relieve stress. 3, close to and exposure to nature is another effective way to reduce stress and increase happiness. Unfortunately, the modern way of life seems to keep us away from nature, with data showing that people spend less and less time in nature, more time at home, and more time watching TV and surfing the Internet. There is evidence that the increase in Internet time is associated with poor health. people spend more time on the Internet, the more depressed and anxious they become.
the more time people spend on social software, the more depressed they become and the lower their self-esteem.
online chat is associated with depression and loneliness. "house" life itself can also cause damage to the gut bacteria, which undoubtedly further increases stress levels and affects the response to stress, while being close to nature is also a good opportunity to gain access to beneficial microorganisms that can help relieve stress. , staying away from the computer and walking into nature can produce unexpected results. Being close to nature can make a person more helpful, friendly, and less impulsive. Being close to nature can also help improve your social relationships and improve your physical and mental health. many people who struggle with their health, who worry about what to eat every day, and who are obsessed with going to the hospital for all kinds of tests. They give up their hobbies, exercise and social time. The sad truth is that because they are not close to nature and do not spend time with friends, their health may deteriorate unreasingly, with increasing levels of stress, depression and anxiety. Of course, we need to improve our diet, and we don't sacrifice our hobbies, our gatherings with friends, and our time close to nature, which have been shown to improve our health and well-being. 4, meditation meditation is a way for people to relieve stress. The purpose of any type of meditation is to calm the mind, acknowledge tension, consciously release it, and find a sense of calm. Scientific studies have shown that meditation can affect our genes, especially those that regulate inflammatory responses. Meditation also alters the structure of the brain, with an increase in the grayscaness part of the brain that controls self-awareness, introspection, and compassion, and a decrease in the grayscaness part of the brain responsible for anxiety and stress, after eight weeks and about 30 minutes of meditation a day. At the same time, some studies have found that meditation can improve intestinal health. 5, sleep sleep is also critical to our health. Poor sleep makes our immune defenses more vulnerable, making our intestines and other parts of the body more susceptible to infection. So try to make sure you get 7-9 hours of sleep every night. When you take a good rest, the stresses of everyday life and the challenges of achieving your health goals don't seem so daunting. We need sleep to recharge our body and mind. When we sleep, brain cells contract, making it easier for fluids to flush away metabolic by-products and toxins around the cells and send them to the liver for detoxification; It's like our brains need us to go to sleep and wait for the cleaners to arrive. Sleep is part of our body's detox process. 6, exercise exercise is essential for overall health, but also a good way to relieve stress. We can transfer our attacks and anger to the movement, even after a short period of time, and you will find that the tension is reduced. Exercise can also help our bodies release toxins, which are excreted by sweat. The endorphins it releases are excellent stress relievers that improve our mood. exercise can also help improve our gut health and gut microbiotics. The gastrointestinal tract is also a muscle that should be treated as a muscle. When we are sedentary, the rest of our body's muscles are not used, nor is the gastrointestinal tract. Regular and moderate exercise can help digestion and speed up intestinal peristaltic. However, excessive exercise can also have negative and unpleasant effects on the gastrointestinal system. In short, short-term stress does not have a significant impact on us, but long-term stress can have a negative impact on our gut and intestinal bacteria, leading to the deterioration of digestive symptoms and diseases, and may also affect overall physical and mental health. Simple stress-relieving measures, such as exercise and meditation, have been shown to reduce inflammation and improve the quality of life in patients with inflammatory bowel disease. stress relief is critical to our health. Specific probiotics have been shown to reduce stress levels and improve depression and anxiety; healthy relationships can help balance stress hormone levels, which allow us to recover more quickly; proximity to nature is another effective way to reduce stress and increase happiness; proximity to nature itself is an effective way to get beneficial microbes that help improve gut health and relieve stress; meditation, sleep and proper exercise are also effective tools for reducing stress and helping our physical and mental health. Our guts and brains communicate with each other, and long-term stress affects our gut health, which in turn affects our overall health, and intestinal disorders in turn affect our brain function and our response to stress. If we can't manage stress in some effective way, many of our efforts to improve our gut and overall physical and mental health may be in vain. So, manage your stress first.
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