The link between IBS and stress

There are various factors that may trigger IBS symptoms such as particular foods, poor sleep, and stress. In fact, more research is showing the role of mood, including stress on symptoms in people with medically diagnosed irritable bowel syndrome (IBS).

One of the reasons that stress is a common trigger for many IBS sufferers is due to the relationship between the gut and the brain.

Influence of the brain and the gut

Whilst our body systems each have their own separate functions, they are very good at working together. This is especially true for the brain and gut, as the nervous system partly controls the gut.  

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For example – when our stomach is empty, there are signals sent between the brain and gut to let us know we are hungry and need food.  

Another common example is during times of heightened stress, you may experience gastrointestinal symptoms such as diarrhoea, abdominal pain or nausea – regardless of whether or not you suffer from IBS.

How does IBS impact stress

IBS symptoms can be debilitating and significantly impact the quality of life. They may also contribute to stress itself (which may then worsen symptoms – it can be a vicious cycle). You may need to take more sick days than usual or miss out on social events due to fear of a flare-up.  

If this sounds familiar, you are not alone. The nervous system responds to stress and partly controls the gut. As a result, IBS sufferers may be more sensitive to certain foods, stress and mood disorders.

Its thought that anxiety and low mood affect 50-94% of individuals with IBS. This is largely due to the emotional distress and gut distress that IBS may cause.

How does stress impact IBS

Of those who experience both IBS and a mood disorder, a larger proportion is diagnosed with the mood disorder before the IBS diagnosis. 

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So, the mood may have a strong influence on both developing and aggravating IBS symptoms. Stress has shown to be a major contributor to IBS development, and for many, may contribute more to symptoms than diet alone.

Consequences of prolonged stress

In addition to worsening IBS symptoms, stress – particularly when prolonged, may negatively influence many other areas of our health.  Stress evokes an inflammatory response in the body which increases levels of cortisol and adrenaline. 

Elevated cortisol and adrenaline are fine in the short-term, but can lead to health consequences if they remain elevated.

Chronic stress can lead to a weakened immune response (so you may get sick more frequently), body aches and headaches, and an increased risk of cardiovascular disease, diabetes and weight gain.  

Regular physical activity helps reduce stress. Choose an activity you enjoy!

Managing stress and IBS

Research around stress management strategies for IBS symptom relief shows promising results. Studies show psychological therapies may improve mental health, daily functioning, and physical (gut) symptoms of IBS sufferers.  

Everyone feels the effects of stress differently, meaning there is no one-size-fits-all management strategy.

It is important for everyone to manage their stress levels, particularly if this contributes to your IBS symptoms.  Some common strategies that may be effective in managing stress are:

• Physical activity – choose an exercise you enjoy
• Meditation, mindfulness and yoga
• Getting adequate sleep – aim for 7-9 hours per night. Optimise sleep hygiene by limiting caffeine to 10 hours before bed, avoiding all screens one hour before bed, and limiting alcohol before bed.
• Journaling – such as a gratitude journal or simply journaling how you’re feeling
• Remaining connected by socialising with loved ones
• Limiting alcohol intake (even though it might seem like it helps at the time)
• Eating a well-balanced, nourishing diet 

How to manage gut symptoms

Are you experiencing abdominal pain, bloating, constipation and/or diarrhoea? While there is no one size fits all approach, there are some key questions and factors to think about to help you determine your next best steps when living with these symptoms. Join us on a short program to get started.