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Journalism of Courage
While you think you are dealing with stress, it could be silently changing the nature of your friendly gut bacteria, which are responsible for keeping you safe from chronic illnesses.
According to a new study published in Cell Metabolism, researchers found how mice exposed to chronic stress for two weeks ended up with lower levels of cells that help protect the intestines from pathogens, compared with mice that weren’t stressed. This proved the way the brain-gut axis works. While mental stress has been attributed to a flare-up of gastrointestinal conditions like irritable bowel syndrome, which causes abdominal pain and diarrhoea, researchers in the study have pointed out how “stress can set off a biochemical cascade that reshapes the gut microbiome.”
Dr Rakesh Kochhar, former professor and head of the department of Gastroenterology at PGI, Chandigarh, says our gut or the intestines have the largest population of microorganisms in it and at the same time it is linked to the autonomic nervous system which has the largest network of nerves outside the brain. “The gut microbiome, the microorganisms around the lining of intestines, is linked to many diseases like obesity, diabetes, inflammatory bowel disease, fatty liver, autoimmune diseases and even some neurological diseases. Changes in the lining cells of the intestines along with changes in the microbiome generate a cascade of events leading to a disease state,” he says.
Gut bacteria, explains Dr Sonia Gandhi, Head, Department of Clinical Nutrition and Dietetics, Fortis Mohali, “can affect nutrient absorption and our entire system. Apart from digestive disorders, there could be sleep disturbances, fatigue and high chances of infections.”
Dr GS Sidhu, Principal Consultant, Gastroenterology and Hepatology, Max Super Speciality Hospital, Mohali, says chronic stress, disturbs neurotransmitters in the enteric nervous system (the second brain of the body) that impair the muscles of the digestive system and changes the speed, strength or coordination in the digestive organs.
Dr Sonia Gandhi lists some foods that can boost gut health.
(1) High-fibre foods like legumes, pulses, vegetables and fruits.
(2) Prebiotic foods like oats, bananas, garlic, and onions are the best examples of prebiotics, the food of the gut bacteria.
(3) Fermented foods can also boost the number of beneficial bacteria, or probiotics, in the gut.
(4) Probiotic-rich foods: Probiotics are the live bacteria that enhance gut health and include curd, kefir, cheese, kimchi, kombucha etc.
(5) Collagen boosters: Collagen is the most abundant protein in the body, so go for berries, broccoli, aloe vera, nuts and seeds, etc are collagen-rich foods.
(6) Polyphenol-rich foods: The unabsorbed phenolics can help in increasing the beneficial microbes and maintaining gut metabolism. These include blueberries, plums, cherries, apples, strawberries, black currants, black olives, dark chocolate etc.
(7) Lean protein sources: Eggs, fish, and plant-based proteins
(8) Water: Helps in the easy digestion of food, maintains bowel movement, prevents constipation, and enhances food absorption
Managing stress before it becomes chronic, add the experts, is vital, and this can be achieved with exercise, deep breathing, being in close contact with nature, spending time with family and friends, pursuing a creative activity, recognising factors that trigger stress and seeking professional help.
