When you're emotionally stressed, your gut feels it too and when your gut is out of balance, it can send those stress signals right back to your brain. It's a two-way street where stress and digestion constantly influence each other. The brain and gut stay in close contact through chemical messengers known as neurotransmitters. Key players like adrenaline, noradrenaline, dopamine and serotonin help regulate vital functions, including nutrient absorption, healthy immune system function and healthy gut flora, also known as the microbiome.
Many neurotransmitters are produced in the gut either by gut cells or the microbes that live there. In fact, around 90% of serotonin (your “happy hormone”) is made in the digestive tract [1], along with more than half of your dopamine (the “pleasure-seeking hormone”) [2], and when it comes to melatonin, the “sleep hormone,” your gut contains nearly 400 times more than the brain’s pineal gland [3]which is the primary site of melatonin synthesis in the brain.
Let’s dive into some simple lifestyle tips and key supplements that support both your gut and stress levels so you can stay balanced and in control even when life gets hectic.
Lifestyle tips:
- Practice mindful eating: chew your food thoroughly and slowly to support healthy digestion.
- Eat for microbial diversity: consume fibre rich plant foods such as leafy greens, legumes, berries and whole grains. Include fermented foods like yogurt, kefir, kimchi and sauerkraut in your diet to support the production of beneficial bacteria.
- Limit gut disrupters: reduce intake of highly processed foods, excess sugar and alcohol.
- Stay hydrated: drink at least 2 litres of water daily to support healthy digestion and nutrient absorption.
- Manage stress daily: try meditation, deep breathing, yoga, journaling or short walks in nature to help manage stress levels.
Supplements to consider for gut health and stress support:
Nutrients that support healthy digestive function and the mucous linings of the digestive tract are important to help support gastrointestinal health. Consider Herbs of Gold Gut Care, a comprehensive herbal and nutritional formula containing Aloe vera and Licorice to maintain healthy mucous linings in the digestive system and Calendula, traditionally used in Western herbal medicine as an anti-inflammatory to help relieve mild gastrointestinal tract inflammation as well as L-Glutamine and zinc to support healthy digestive and immune system function.
Choose probiotics that can withstand stomach acid so they reach the intestines and colonise where it counts. Consider Herbs of Gold Probiotic + SB or Herbs of Gold Probiotic 60 Billion, both formulated to maintain healthy intestinal flora and support digestive system function.
Looking for help to relax your mind and wind down? Consider Herbs of Gold L-Theanine 200mg, which helps to calm the mind and relieve symptoms of stress, or Herbs of Gold Stress Ease containing a blend of herbs including Rhodiola, Ashwagandha and Licorice to support a healthy stress response in the body.
Always read the label and follow the directions for use.
[1] Guzel, T., & Mirowska-Guzel, D. (2022). The Role of Serotonin Neurotransmission in Gastrointestinal Tract and Pharmacotherapy. Molecules, 27(1680), 1-16.
[2] Chen, Y., Xu, J., & Chen, Y. (2021). Regulation of neurotransmitters by the gut microbiota and effects on cognition in [….]. Nutrients, 13(6), 2099.
[3] Bubenik, G. A. (2002). Gastrointestinal melatonin: localisation, function, and clinical relevance. Digestive […] and Sciences, 47(10), 2336–2348.
