The connection between gut health, sleep and stress: what do we know?
It’s no secret that good quality sleep and looking after our minds are very important aspects of our wellbeing, but did you know that our gut health could have a role to play here too?
Recent evidence suggests that these three aspects of our health overlap and affect each other.(1) So, let’s dive into what we know about the interplay between sleep, stress and the gut, and how we can optimise our health by supporting this trio.
How are the gut and the brain connected, and why is this important?
Our gut and our brain are physically connected and are in constant communication with each other. This phenomenon is called the “gut-brain axis”.
Have you ever noticed when you’re stressed that you feel more bloated or constipated? Or maybe you’ve been nervous and felt “butterflies” in your stomach? These are examples of the gut-brain axis at play.(2)
This connection has a role to play in many bodily processes, including digestion, mood, and our immune system.(3) It also helps to explain why sleep, stress and gut health can all affect each other.
How does stress affect gut health?
Stress can have a profound impact on gut health, primarily through the action of a hormone called cortisol. When we’re stressed, cortisol levels increase, which can trigger our “fight or flight” response. This is perfectly healthy for short periods of time. However, long-term stress can lead to inflammation in the gut , and a reduction in good gut bugs.(4) Stress can also cause gut symptoms such as bloating, tummy pain and heartburn.(2)
It is important to try and manage stress as much as possible as this can help to promote not just a healthy and happy mind but also a happy and healthy gut!
How are gut health and sleep connected?
Our gut bugs have the power to produce compounds which can affect the quality of our sleep, both positively and negatively.(5) In fact, sleep disturbances have been linked with having a gut bug imbalance .(6)
We know that prolonged disrupted sleep can increase levels of cortisol, which could contribute to poor gut health.(7) Not getting enough sleep also makes it harder for your body to manage stress. Have you ever noticed that when you don’t get enough rest, even minor stressors seem overwhelming? This stress can then have a knock-on effect on gut health.
How can we support our gut health, sleep quality, and our response to stress?
Research shows that sleep, stress and gut health can all impact each other. Therefore, doing our best to look after these three aspects of our health can have lots of positive benefits! But what exactly can we do to support our wellbeing in this way?
- Prioritise a gut-friendly diet: A diet rich in fruits, vegetables, wholegrains, legumes (e.g. chickpeas, black beans, lentils), fermented foods and fermented milk drinks can help support your gut health. Boosting the gut loving fibre-rich ingredients in your diet doesn’t have to be hard! You could start by having fruit and nuts as a mid-morning snack or replacing some meat with extra veggies in your next dinner recipe.
To check out some gut-loving recipes click here.
- Manage stress through mindfulness and relaxation: Of course, with busy lives, this can be much easier said than done but trying to incorporate stress-reduction techniques into your daily routine can go a long way in supporting your mind and gut. Practices such as meditation, deep breathing exercises or yoga could help lower stress levels – good news for both your brain and your gut.(8,9) Start small and pick a mindfulness activity that’s sustainable and enjoyable for you.
- Establish a sleep routine: Carving out time for unwinding before bed can feel almost impossible at times but putting in that extra effort to do so is something your body will thank you for! Creating a bedtime routine that includes relaxation techniques, such as reading, stretching, or taking a warm bath can help us to unwind and increase the quality of our sleep. Also, avoiding caffeine, heavy meals, alcohol and blue light as much as possible before bed can be helpful as these can all disrupt our sleep.(10) For more top tips on getting enough sleep click here (https://loveyourgut.com/all-entries/sleep-well/).
- Exercise regularly: Physical activity is not only beneficial for our gut bugs but it is also a great way to reduce stress and improve sleep.(11-12) Consider meeting a friend for a walk, joining a free Parkrun or trying out a new gym class.
References:
1.Chichlowski M, Cotter J, Fawkes N, Pandey N. Feed your microbiome and improve sleep, stress resilience, and cognition. Exploration of Medicine. 2022 Aug 29;3(4):331-44. [Accessed: 21st October 2024] Available at: https://www.explorationpub.com/Journals/em/Article/100197
2.Lee EY, Mun MS, Lee SH, Cho HS. Perceived stress and gastrointestinal symptoms in nursing students in Korea: A cross-sectional survey. BMC nursing. 2011 Dec;10:1-8. [Accessed 21st October 2024] Available at: https://bmcnurs.biomedcentral.com/articles/10.1186/1472-6955-10-22
3.Mayer EA, Nance K, Chen S. The gut–brain axis. Annual review of medicine. 2022 Jan 27;73(1):439-53. [Accessed: 21st October 2024] Available at: https://www.annualreviews.org/content/journals/10.1146/annurev-med-042320-014032
4.Konturek PC, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol. 2011 Dec 1;62(6):591-9. [Accessed 21st October 2024] Available at: https://pubmed.ncbi.nlm.nih.gov/22314561/
5.Sejbuk M, Siebieszuk A, Witkowska AM. The role of gut microbiome in sleep quality and health: Dietary strategies for microbiota support. Nutrients. 2024 Jul 13;16(14):2259. [Accessed: 21st October 2024] Available at: https://www.mdpi.com/2072-6643/16/14/2259#:~:text=The%20microbiota%E2%80%93gut%E2%80%93brain%20axis,risk%20of%20insomnia%20%5B42%5D.
6.Neroni B, Evangelisti M, Radocchia G, Di Nardo G, Pantanella F, Villa MP, Schippa S. Relationship between sleep disorders and gut dysbiosis: what affects what?. Sleep medicine. 2021 Nov 1;87:1-7. [Accessed: 21st October 2024] Available at: https://www.sciencedirect.com/science/article/pii/S1389945721004354?via%3Dihub
7.Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science. 2015 Nov 1;8(3):143-52. [Accessed 21st October 2024] Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4688585/
8.Sanada K, Montero-Marin J, Alda Diez M, Salas-Valero M, Pérez-Yus MC, Morillo H, Demarzo MM, García-Toro M, García-Campayo J. Effects of mindfulness-based interventions on salivary cortisol in healthy adults: a meta-analytical review. Frontiers in physiology. 2016 Oct 19;7:471. [Accessed: 21st October 2024] Available at: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2016.00471/full
9.Turakitwanakan W, Mekseepralard C, Busarakumtragul P. Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013 Jan 1;96(Suppl 1):S90-5. [Accessed: 21st October 2024] Available at: https://www.researchgate.net/profile/Panaree-Busarakumtragul-2/publication/237000759_Effects_of_mindfulness_meditation_on_serum_cortisol_of_medical_students/links/5d249dfca6fdcc2462ceef90/Effects-of-mindfulness-meditation-on-serum-cortisol-of-medical-students.pdf
10.NHS. How to fall asleep faster and better. NHS Better Health Every Mind Matters. 2024. [Accessed: 21st October 2024] Available at: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/#1
11.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between sleep and exercise: a systematic review. Advances in preventive medicine. 2017;2017(1):1364387 [Accessed: 21st October 2024] Available at: https://onlinelibrary.wiley.com/doi/full/10.1155/2017/1364387
12.Clauss M, Gérard P, Mosca A, Leclerc M. Interplay between exercise and gut microbiome in the context of human health and performance. Frontiers in nutrition. 2021 Jun 10;8:637010. [Accessed: 21st October 2024] Available at: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.637010/full?trk=public_post_comment-text