Nutrition is so much more than just fuel. It provides essential building blocks for your body, such as vitamins, minerals and amino acids, which are needed for energy, hormone production, recovery and a functioning immune system. But did you know that stress has a major impact on how well your body absorbs these nutrients? You can eat as healthily as you want, but if your body is unable to digest and absorb nutrients properly due to stress, you will still experience deficiencies. In this blog you will read how stress disturbs your digestion and what you can do to improve nutrient absorption.
How stress disrupts your digestion
Your digestion begins as soon as you see and smell food. This causes your body to produce saliva, and that saliva contains enzymes that are important for proper digestion. From there, your digestion goes through a complete process - from mouth to butt. But when your body is in a state of stress, this process can become disrupted. This has several causes:
1. Activation of the sympathetic nervous system.
When you experience stress, your body goes into "fight-or-flight" mode. This means the sympathetic nervous system is activated, which prepares you for action. Your heart rate and breathing speed up, your muscles tighten, and your body produces stress hormones such as cortisol and adrenaline. This causes less energy to go to your digestive system, reducing the production of stomach acid and digestive enzymes. As a result, nutrients cannot be broken down and absorbed as well.
2. Reduced stomach acid production
Stomach acid is essential for digesting food, especially for breaking down proteins and absorbing minerals such as iron, calcium and magnesium. With chronic stress, less stomach acid is produced, which can lead to bloating, heartburn and reduced nutrient absorption.
3. Reduced enzyme production and bile release.
Digestive enzymes and bile help digest and absorb fats, carbohydrates and proteins. Stress can reduce their release, resulting in nutrients not being broken down and absorbed as well. This can lead to undigested food particles in the stool and a deficiency of fat-soluble vitamins such as A, D, E and K.
4. Negative impact on gut flora
Your gut contains billions of bacteria that help with digestion and nutrient absorption. Chronic stress upsets the balance of gut flora, allowing harmful bacteria to gain the upper hand. This can lead to intestinal symptoms such as bloating, diarrhea or constipation and reduced nutrient absorption.
5. Increased permeability of intestinal wall (leaky gut).
Stress can damage the intestinal wall, making the intestine more permeable than normal. This is also known as a "leaky gut. This allows undigested food particles and toxins to enter the bloodstream, which can cause inflammation and reduce nutrient absorption.
Signs that you are not absorbing nutrients properly
If your body is not absorbing nutrients properly due to stress, you may notice it in several ways. Common signs are:
- Undigested food particles in your stool
- Bloating or intestinal cramps
- Often tired despite adequate sleep
- Frequent diarrhea or constipation
- Brittle nails and hair loss
- Pale or dull skin
- Snel bruises
- Gum disease
What can you do to improve your nutrient intake?
Fortunately, you can do a lot yourself to support your digestion and nutrient absorption, even if you are experiencing stress. Here are a few practical tips:
1. Eat in a relaxed environment
Take time to eat without distractions from your phone or television. Chew well and eat mindfully, allowing your digestion to work optimally.
2. Stimulate your stomach acid production
Drink a glass of water with lemon juice or apple cider vinegar before meals to support your stomach acid production and improve digestion.
3. Avoid processed foods and fast sugars
Foods high in sugars and artificial additives feed harmful gut bacteria and can cause inflammation in the intestines. Rather, choose whole-food, high-fiber foods such as vegetables, fruits, legumes and whole grain products.
4. Provide plenty of fiber
Fiber is essential for healthy intestinal flora and digestion. Therefore, eat vegetables, fruits, nuts and seeds daily.
5. Use probiotics and fermented foods
Probiotics, such as those found in fermented foods (think sauerkraut, kimchi and tempeh), help keep your gut flora balanced and improve nutrient absorption.
6. Reduce stress with breathing exercises and relaxation
By doing a few minutes of breathing exercises, meditation or yoga daily, you can reduce your stress levels and support your digestion.
7. Get enough sleep
During sleep, your body recovers and regulates hormones important for digestion and nutrient absorption. Aim for 7-9 hours of sleep per night.
Summary
Stress has a huge impact on nutrient absorption. It lowers the production of stomach acid, digestive enzymes and bile, disrupts intestinal flora and can even lead to leaky gut. This can cause your body to not absorb essential vitamins and minerals properly, which in turn can lead to fatigue, skin problems, digestive issues and a decreased immune system. By eating more mindfully, reducing stress and supporting your gut with healthy food and lifestyle choices, you can ensure your body is getting the nutrients it needs to function optimally.
