10 min
- Stress
- Tips
Does stress lead to you feeling constipated? Don’t worry, it happens.
When life gets busy, it can be stressful. Our daily habits and routines have a strong impact on our bodily functions, including our digestive system. When we start to feel stressed due to our busy schedule or our hectic lifestyle, it can have a direct effect on our bodies and our bodily functions, which can sometimes lead to occasional constipation.
How can stress affect your body?
Ah stress… we all feel it from time to time, but do we know how it can affect and impact our bodies? Let’s find out together.
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Work related stress
Many of us spend a lot of time working which can be stressful at times. This stress can have a direct impact on your gut’s health. During these situations, the body releases certain stress hormones, which plays a role in the “fight-or-flight” response. It causes the body to divert blood flow from the intestines toward vital organs, such as the heart, lungs, and brain. As a result, intestinal movement slows down, and occasional constipation can occur.
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Day-to-day stressors
Although I’m sure all of us try to avoid problematic situations as much as possible, they can happen – and when they do, we can sometimes expect the stress to impact our digestive health. Whether it be stress caused by personal relations, big life changes, or times of uncertainty, your body can react to the stress which can lead to occasional constipation.
Anxious feelings
Anxiety or depression can be factors that cause certain gastrointestinal disorders such as constipation. If you think you have anxiety or depression, please consult your doctor.
Lack of sleep
Lack of sleep can also have an impact on your bowel functions. When the body is lacking rest, the outcome can be felt in your belly – you may feel bloated or have a general sense of discomfort.
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How does stress trigger occasional constipation?
“How does stress trigger occasional constipation?” Now this is a layered question. When you begin to feel stressed, there are hormones that are released by your body in response to the stress. These hormones may alter bowel functions which can contribute to occasional constipation. Also, when a person is under stress, they are more likely to change their lifestyle habits by following an unhealthy diet, doing less exercise and getting less sleep. These factors are big contributors in the disturbance of one’s typical bowel habits.
Second brain (gut-brain axis)
Thanks to science, we have discovered that millions of nerves line the digestive tract. These nerves help control the digestion of food. In periods of stress, disruption to the gut-brain connection (also known as the gut-brain axis) can reduce the speed your food is moving through the gastrointestinal tract, leading to constipation.
Abdominal fullness
When stressed, you may experience a bloated feeling. This could be caused by intestinal permeability: how easily substances pass through the intestinal wall. This permeability allows inflammatory compounds to come into the intestines, which can lead to a feeling of abdominal fullness — a common complaint among people who struggle with constipation.
Body reaction
When you’re experiencing high levels of stress, your body releases adrenaline. This is the hormone that’s released when your body needs to make a fight-or-flight response. To do so, the body goes into survival mode and diverts the blood flow towards vital organs such as the heart, lungs or brain. As a result, less blood flow is being directed to your digestive system which in turn causes intestinal movements to slow down and potentially trigger constipation.
Tips and tricks to get relief
No one wants to feel overwhelmed or stressed – it’s no fun. If you find yourself constantly feeling stressed, well, there’s no secret: you may want to change a few things in your day-to-day life. Slowly, start noticing how your body reacts to all the changes you make. By reducing the stressors in your life, you’ll allow yourself to feel more at ease in your body and free your mind for the day!
1. Get in some physical activity
Moving on the outside will get things moving on the inside. Your body needs regular physical activity. No need to change your schedule: you can start by taking a half-hour walk a few times a week!
2. Take care of yourself
Self-care and self-love, two of our favourite words. Stress can have an impact on every aspect of your life, and this is why you need to make time for yourself. Since your body needs rest and quiet moments, try to make room in your week to do just that: relax.
3. Take it easy
Simple actions can make a big difference: you can unwind with a bath, some jazz music, your favourite book, or a nice meditation. Don’t forget to take a moment to free your mind from your day-to-day life.
4. Professional help
As we know now, sudden and prolonged stressful periods can trigger occasional constipation and discomfort, which can be a message from your body telling you to slow down. If you’re having consistent issues with stress, anxiety or depression, please consult your healthcare professional.
Everything you need to know
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Sources
- Harvard Health Publishing. Harvard Medical School. Stress and The Sensitive Gut. August 21st, 2019. Available at: https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut
- Canadian Digestive Health Foundation. Understanding the Prevalence and Impact of Constipation in Canada A Special Report from the CDHF. February 2014
- Kok-Ann Gwee. Disturbed Sleep and Disturbed Bowel Functions: Implications for Constipation in Healthy Individuals. J Neurogastroenterol Motil. 2011 Apr; 17(2): 108-109
- Rachel Nall, MSN, CRNA. Medical News Today. How is stress linked with constipation ? November 12th, 2019. Available at: https://www.medicalnewstoday.com/articles/326970#stress-and-constipation