6 Effective Ways to Reduce Your Stress Levels
Stress is a natural part of life. Our bodies are remarkably designed to handle short-term, acute stress, such as the stress from a traumatic event or sudden accident. In these moments, our body's stress response kicks in and temporarily changes several functions to help us cope:
Increased blood pressure and heart rate: These ensure our muscles get the oxygen they need to respond quickly.
Enhanced cognitive function: This helps us think fast and make critical decisions.
However, to support this heightened state of readiness, certain processes slow down:
Digestion: The body temporarily redirects energy away from processing food.
Immunity: Resources are diverted from long-term defence systems in favour of immediate survival.
The good news? Our bodies recover from acute stress fairly quickly. Once the stressful event is over, our systems return to normal.
The Problem of Chronic Stress
However, modern life brings a different kind of stress—chronic stress, which is much harder on the body. Chronic stress results from prolonged exposure to stressful situations, such as:
Difficult relationships
Job demands
Financial concerns
When we experience chronic stress, it activates the body’s stress response repeatedly, releasing stress hormones like cortisol over long periods. This can lead to various health issues, including:
Digestive issues: Chronic stress can slow down digestion over time, contributing to bloating, discomfort, and food intolerance.
Reduced immune function: Our ability to fight off infections and illnesses weakens, leaving us more vulnerable to sickness.
The Gut-Brain Connection: How Stress Affects Digestion
One of the most significant ways chronic stress impacts our health is through the gut-brain axis.1 This bidirectional connection between our digestive system and our brain means that when we’re stressed, our gut feels the effects. Chronic stress can trigger stress-related gastrointestinal issues like irritable bowel syndrome (IBS) or acid reflux.2
It also negatively affects the balance of our gut microbiome—the community of microorganisms living in our intestines. Under stress, beneficial bacteria like Lactobacilli decrease, while harmful species, such as E. coli, can thrive.3 This microbial imbalance can lead to a cascade of health problems, including:
Increased production of toxins in the gut
Heightened inflammation
Damage to the intestinal lining, also known as leaky gut.4
In contrast, a healthy microbiome can support the gut lining, help with detoxification, and reduce inflammation, which emphasises the importance of maintaining balance in the gut.
6 Effective Ways to Reduce Stress and Support Gut Health
Wondering how to reduce stress while boosting your gut health? Maintaining a healthy gut-brain connection is essential for managing stress and promoting overall well-being. Here are six practical strategies to help you achieve both:
1. Practice Mindfulness, Yoga, or Tai Chi Daily
Incorporating mindfulness exercises like deep breathing, yoga, or Tai Chi into your routine can help calm your mind and reduce cortisol levels, the hormone associated with stress. These practices promote relaxation and improve mental clarity. If you're new to mindfulness, the NHS website offers helpful resources to get started.
2. Exercise Regularly
Physical activity is a proven stress reliever, boosting mood by releasing endorphins and supporting a balanced gut microbiome. Choose activities you enjoy, whether it’s hiking in the woods, cycling along a canal, or jogging in a local park. Exercising in nature and during daylight hours adds additional benefits, improving both mental and physical well-being.
3. Eat a Nutritious Diet
A balanced diet rich in fibre and whole foods supports a healthy gut. Incorporate a variety of colourful vegetables, fruits, lentils, nuts, seeds, and fermented foods like yogurt and kefir to nourish beneficial gut bacteria. Prebiotic-rich foods like onions, garlic, oats, mushrooms, and slightly green bananas feed your gut microbes, promoting balance and generating nutrients that benefit both body and mind.
4. Include Adaptogenic Herbs in Your Diet
Certain herbs and foods, known as adaptogens, help the body manage stress by enhancing mood and resilience. Ashwagandha, medicinal mushrooms (e.g. lion’s mane, reishi and cordyceps), cacao, gotu kola, and valerian root are some examples. Adding these adaptogenic herbs to your meals or as supplements can offer extra support during stressful times.
5. Prioritise Sleep
Quality sleep is crucial for stress recovery and gut health. A consistent sleep schedule supports a balanced gut microbiome, aiding digestion and mental clarity. Aim for a set bedtime and wake-up time each day. Implement sleep hygiene habits, such as avoiding screens two hours before bed, turning off electronics in your bedroom, and keeping your space cool and dark for optimal rest.
6. Stay Connected
Building and maintaining healthy relationships is vital for emotional well-being and stress relief. Make time to nurture your social connections, whether it’s having a chat over a cup of tea or inviting a friend for a peaceful walk in nature. Strong social ties help reduce stress and promote a sense of belonging.
By incorporating these strategies into your daily life, you can not only reduce stress but also support a healthy gut, enhancing your overall well-being.
References
1 Molina-Torres G, Rodriguez-Arrastia M, Roman P, Sanchez-Labraca N, Cardona D. Stress and the gut microbiota-brain axis. Behavioural pharmacology 2019; 30: 187–200.
2 Qin HY, Cheng CW, Tang XD, Bian ZX. Impact of psychological stress on irritable bowel syndrome. World Journal of Gastroenterology : WJG 2014; 20: 14126.
3 Lutgendorff F, Akkermans LMA, Söderholm JD. The role of microbiota and probiotics in stress-induced gastro-intestinal damage. Curr Mol Med 2008; 8: 282–98.
4 Chae YR, Lee YR, Kim YS, Park HY. Diet-Induced Gut Dysbiosis and Leaky Gut Syndrome. J Microbiol Biotechnol 2024; 34: 747.