If you have stomach trouble on a regular basis, anxiety can be to blame. You can handle using these suggestions.
You’re not alone if you’ve ever had a stomachache before a big date or a big day at work. Because your entire body works together in ways you probably never considered, your anxiety might affect how your stomach acts. We’ll go through the gut-brain link and how to deal with a nervous stomach if it starts bugging you.
What exactly is the brain-gut connection?
The gut-brain axis connects your brain and gut in ways you may not be aware of. This implies that when your brain experiences something like anxiety, it might travel to your stomach, intestines, and gut and produce distress. Similarly, stomach pain can alert your brain to the unrest, which can lead to tension or anxiety, according to Harvard Health.
The vagus nerve is one of the most important links between your gut and your brain. This group of nerves is in charge of digestion, among other things. According to the Cleveland Clinic, when your vagus nerve is damaged, you can get digestive problems such as gastroparesis. This is a situation in which you are not digesting your food properly.
Our neurological and digestive systems are inextricably linked, which means that problems with one can lead to problems with the other. Anxiety is something that happens in your brain, which leads to stomach difficulties.
Common signs of a worried stomach include:
- A stomachache that causes vomiting or diarrhea.
- Cravings in the stomach.
- Indigestion.
- Constipation.
- Loss of appetite.
- Painful gas.
- There are butterflies in your stomach.
- Increased need for the bathroom.
How to Calm Your Anxious Stomach
Anxiety in the stomach is frequent, and there are numerous things you may do to alleviate your feelings. If you have an upset stomach, try any of the following remedies.
Watch what you eat and drink.
It stands to reason that what you eat and drink can have an effect on your stomach. However, in addition to considering what meals commonly cause stomach aches, you need to consider what can damage your brain. Caffeine, for example, might make your mind race and possibly create anxiety. Anxiety can cause stomach trouble. Certain foods, such as dark chocolate or turmeric, can also help relieve anxiety. Chamomile tea is also frequently used to relieve tension.
Use natural treatments
As previously mentioned, chamomile may alleviate tension, but ginger is another famous natural cure. There’s a reason so many people drink ginger ale on airplanes — it can help quiet an anxious tummy! Ginger can be obtained in the form of ginger ale, ginger tea, ginger candy, or straight-up ginger. According to Johns Hopkins, this root is beneficial to your digestive system since it keeps it running smoothly. Peppermint essential oil and tea can also be used to soothe an upset stomach.
Deep breathing is an option.
Deep breathing can be beneficial in two ways. Deep breathing exercises can help to soothe an upset stomach as well as reduce anxiety. Breathing deeply can soothe an upset stomach because it activates the diaphragm and offers your organs a mild massage to comfort them, according to the University of Michigan Health. According to Dignity Health, deep breaths engage your parasympathetic nervous system, which causes your nervous and digestive systems to find balance. Stop what you’re doing and take a few deep breaths in and out if you’re feeling frightened or anxious. Repetition till you feel some relief.
Improve your gut health.
Starting at the source will undoubtedly aid in the resolution of your stomach issues. Improving your gut health can help you deal with the stress that your uneasy stomach is producing. Eating the correct foods is one of the most effective methods to accomplish this. Try to eat a well-balanced diet, while treats in moderation are acceptable! – that’s high in fiber. A fiber-rich diet, according to Johns Hopkins Medicine, will keep your digestive system flowing as needed. You should also ensure that your gut is full of beneficial microorganisms. Yogurt and kefir are good sources of this. A regular workout routine and proper sleep hygiene can also aid in the control of your stomach.
Regular exercise is essential.
Simply said, exercise is healthy for you. It benefits your mental health by allowing you to channel your tension and relax. Working up a sweat also helps you burn calories and tone your muscles. However, studies have shown that exercise might have a good impact on your gut microbiome. Regular exercise increases the microflora in the stomach (aka all the bacteria) and can aid the brain-gut link by keeping your neural and digestive systems working and undamaged, according to research.
When does my uneasy stomach become a problem?
It is common to have a worried stomach from time to time. If you have a major meeting at work or are going to enter a new scenario with individuals you don’t know, you can get a nervous stomach. This is perfectly normal! However, if you have an upset stomach all the time, you should consult a doctor. This is most likely not a nervous stomach. It could still be attributed to anxiousness.
There’s also a chance that your upset stomach is caused by something else entirely, in which case you should consult with your doctor. Consult your doctor to rule out common issues such as IBS, celiac disease, and inflammatory bowel disease.