The hidden connection between the mind and gastric health

In today's fast-paced world, stress has become an inseparable part of modern life. Deadlines, financial pressures, and social expectations silently strain both mind and body. While stress is often perceived as a purely mental burden, it leaves visible marks on physical health, especially the stomach. Bloating, acid reflux, indigestion, and irritable bowel symptoms are increasingly being recognised as manifestations of chronic psychological stress. 

At the heart of this connection lies the gut-brain axis, a two-way communication system linking the brain, gut, and their vast network of neurones, hormones, and microbes. The gut, often called the "second brain", contains about 100 million neurones. When stress activates the hypothalamic-pituitary-adrenal (HPA) axis, hormones like cortisol and adrenaline surge, disturbing digestion, gut motility, and even the balance of beneficial bacteria. As a result, mental stress can literally upset the stomach. 

Physiologically, stress disrupts normal digestive rhythms. Elevated cortisol slows stomach emptying, while adrenaline diverts blood flow from the gut to vital organs, impairing digestion and absorption. Stress also increases gut sensitivity, making ordinary digestive processes feel painful. This explains why some people experience cramps, nausea, or irregular bowel movements during tense periods. 

To address this growing concern, healthcare must take a more integrated approach. Doctors and nutritionists should routinely assess stress levels when treating gastric complaints. Psychological therapies, such as mindfulness, yoga, and cognitive-behavioural therapy, have been proven to reduce symptoms of IBS and dyspepsia. Balanced diets rich in fibre, probiotics, and lean proteins, alongside lifestyle changes like regular meals and reduced caffeine, can further restore digestive health. 

The writer is the founder & CEO of Nutrition For Change. E-mail: raisameh20@gmail.com