{"id":18274,"date":"2023-03-31T00:53:10","date_gmt":"2023-03-31T00:53:10","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=18274"},"modified":"2024-04-01T13:30:02","modified_gmt":"2024-04-01T13:30:02","slug":"ibs-and-stress-is-there-a-link","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/ibs-and-stress-is-there-a-link\/","title":{"rendered":"IBS and Stress: Is There a Link?"},"content":{"rendered":"\n

Have you ever heard anyone tell you that your symptoms of IBS are all in your head? In 2023, there is an evolving body of medical literature that describes a strong connection between the brain and the gut, and in turn the gut and the brain. The bi-directional connection<\/a> and communication between the brain and the gut is the latest and most comprehensive description that explains IBS.<\/p>\n\n\n\n

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Several factors such as early adverse childhood events, depression, anxiety and stress create changes in the brain. Did you know that the brain is highly \u201cplastic\u201d? It is not made of plastic of course, but refers to neuroplasticity – meaning that the structure and the function of the brain has the ability to change! Through exposures in the environment, the processing of stress and emotions, and the practice or implementation of specific lifestyle behaviours<\/a>, certain areas of the brain may grow or shrink, and neural connections may increase or decrease. <\/p>\n\n\n\n

Ultimately, the novel understanding of brain \u201cneuroplasticity\u201d provides a tremendous understanding and foundation for both why IBS may occur, and may offer a wide array of therapeutic interventions for its relief. As if this isn\u2019t complex enough, the entire digestive system is lined with a mesh-like body of neurons which is referred to as the \u2018Enteric Nervous System.\u2019<\/a> Our brains are connected to the gut and the rest of the body through something called the vagus nerve. The vagus nerve is responsible for the human \u2018fight or flight\u2019 response to external stimuli, in particular stress. While the cause of IBS may not be in everyone\u2019s head, it is likely to be a contributing factor to many, and stress is a big factor to the brain and vagus nerve.<\/p>\n\n\n\n

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Stress’ Impact on IBS<\/h2>\n\n\n\n

Stress is a major risk factor for IBS. Individuals with IBS may frequently report symptom flares during periods of higher stress. Common examples of life stressors include periods of transitions (death of loved ones, loss of employment, new employment, retirement), financial insecurity, illness of loved ones, aging of parents. Even positive life events such as birth of a new child and a new promotion may result in positive stress otherwise referred to as eustress. Stress can impact the structure and function of the brain; it can also result in the liberation of stress hormones, and other chemicals liberated through the nervous system to affect how the gut functions. Stress can alter the movement (motility) in the intestine by either speeding up the bowel transit or slowing it down, physically affect the contractions and movement of your gastrointestinal system, sometimes causing pain and other bowel symptoms such as diarrhea, constipation or both.<\/p>\n\n\n\n

Research studies have confirmed that stress management can have positive results upon the symptoms of IBS, such as abdominal pain, bloating and diarrhea<\/a> and constipation<\/a>. Stress management strategies can reverse the stress-induced changes in the brain, and alter the signalling between the brain and the gut. While we may have heard of the need to manage stress, what tools do you have in your toolbox to practically implement stress reducing strategies on a day-to-day basis?<\/p>\n\n\n\n

Many mind body interventions<\/a> have demonstrated effectiveness to improve stress. Mind body interventions are lifestyle behaviours that can impact the brain as well as the body, and they have been shown to improve happiness, wellness, stress, depression, anxiety, and yes, IBS as well! Examples of mind body interventions include yoga, yogic breathing, mindfulness, gut hypnosis, relaxation, cognitive behavioural therapy (CBT), physical activity, Tai Chi and even listening to music. These can be learned from a yoga instructor, a yoga therapist, psychologist, and even through digital health and virtual tools.<\/p>\n\n\n\n

Practical Strategies to Manage Stress<\/strong><\/h2>\n\n\n\n

Quite a lot can be involved in a full stress management plan, and everything should be tailored to individual needs. Many stress management techniques can be added quite simply to your day-to-day life. As always, it is important to discuss any changes you make to your routine with your health care provider. <\/p>\n\n\n\n

Deep Breathing<\/strong><\/h3>\n\n\n\n

Even just 5-10 minutes of deep breathing per day can help you cope with stress. Taking a moment to focus on your breathing can help keep your mind from wandering to external stressful events or internal emotions. There are hundreds of breath practices that can positively impact the vagus nerve and its function. Belly breathing, alternate nostril breathing and breath watching practices are three popular breathing practices that can be readily learned through a beginner class for yoga, or even online through meditation and breathing applications. The LyfeMD application (www.lyfemd.com<\/a>) is one such application that is available to use at no cost if you have IBS and live in Canada. Concentrating on your breathing and listening to your body helps you focus on doing something positive for your well-being.<\/p>\n\n\n\n

Mindfulness<\/strong><\/h3>\n\n\n\n

Our minds are fascinating things. But oftentimes our minds wander – causing us to overthink and ruminate on situations that cause us stress. Mindfulness practices are those that help us to focus on being fully present in the moment we are currently in. When we are truly focused on being present we are consciously not allowing our minds to wander to stressful situations and emotions.<\/p>\n\n\n\n

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