How Chronic Stress is Destroying Your Gut, Sleep, Energy (Explaining the Gut-Brain Connection)
Chronic stress is a prevalent issue that affects many of us. It not only takes a toll on our mental well-being but also has a profound impact on our physical health. In the latest episode of the Sleep Like a Boss podcast, our guest was Dennis Wong. Together, we explored the detrimental effects of chronic stress on our gut, sleep, and energy levels. We also delved into the fascinating gut-brain connection and how it plays a crucial role in maintaining our overall health.
Growing up in Burma, Dennis learned the Chinese philosophy of balancing mind, body, and soul to allow the body to heal itself naturally. But when he opened his pharmacy 25 years ago, he found himself overwhelmed by work, neglecting his health, and frequently falling ill.
After five years of battling sickness and low energy, he realized he needed to reclaim his health. This journey led him to earn a fellowship in Metabolic and Nutritional Medicine, become a certified clinical nutritionist, and achieve certification as an Advanced Functional Practitioner. Combining Eastern philosophies with Western medicine, he offers a holistic approach to wellness that addresses the root causes of health issues.
The Gut-Brain Axis
The gut-brain axis is a complex, bidirectional communication system that connects the gastrointestinal tract (gut) and the brain. It involves multiple pathways and mechanisms, including the central nervous system (CNS), the enteric nervous system (ENS) — often referred to as the "second brain" — and the gut microbiota, the trillions of microorganisms that reside in the digestive tract.
This axis allows for continuous communication and coordination between the gut and brain through a variety of mechanisms. These include neural pathways, such as the vagus nerve, which directly connects the gut and brain; hormonal signaling, where the gut releases hormones that can affect mood, appetite, and cognitive function; and immune system pathways, where the gut's immune cells send signals that can influence brain activity.
Furthermore, the gut microbiota plays a critical role in this communication. These microorganisms produce neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which can affect brain function and mood. Additionally, the gut microbiota can produce metabolites that influence brain inflammation, stress responses, and overall mental health.
This continuous exchange of information means that changes in the gut — such as alterations in the microbiota composition, inflammation, or gastrointestinal dysfunction — can directly impact brain function, potentially affecting mood, behavior, and cognitive processes. Similarly, stress, anxiety, and other psychological factors can affect gut health, illustrating the deeply intertwined relationship between these two systems.
“Stress activates the HPA axis, leading to the release of cortisol. Elevated cortisol levels can make it difficult to fall asleep, reduce the duration of deep sleep stages, and cause frequent awakenings throughout the night. ”
Effects of Chronic Stress on the Gut and Sleep
Chronic stress significantly impacts the gut by disrupting the balance of the gut microbiota, the diverse community of microorganisms that reside in our digestive tract. Under constant stress, the body's stress response triggers the release of stress hormones like cortisol and adrenaline. These hormones can alter the composition of the gut microbiota, leading to a decrease in beneficial bacteria and an increase in harmful ones. This imbalance, known as dysbiosis, can cause various digestive problems such as bloating, indigestion, diarrhea, constipation, and increased sensitivity to certain foods.
Moreover, chronic stress signals the brain to shift the body's resources towards the fight-or-flight response, prioritizing immediate survival over digestion. This response reduces blood flow to the gut, slows down peristalsis (the wave-like movements that propel food through the digestive tract), and decreases the production of digestive enzymes. As a result, the digestive process becomes sluggish, leading to poor nutrient absorption and potential nutrient deficiencies. Over time, chronic stress can also contribute to increased gut permeability or "leaky gut," where the intestinal lining becomes compromised, allowing toxins and partially digested food particles to enter the bloodstream, which may trigger inflammation and immune responses.
Chronic stress can also severely disrupt sleep patterns, making it difficult to achieve the restorative sleep the body needs. Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of cortisol, a hormone that helps regulate the body's response to stress. Elevated cortisol levels, especially in the evening, can make it difficult to fall asleep, reduce the duration of deep sleep stages, and cause frequent awakenings throughout the night. The body's heightened state of alertness and arousal due to stress makes it challenging to relax and wind down, contributing to insomnia and fragmented sleep.
Additionally, chronic stress can lead to imbalances in neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which play crucial roles in regulating mood and sleep. Serotonin is a precursor to melatonin, the hormone responsible for sleep-wake cycles, so low serotonin levels due to stress can disrupt melatonin production, further affecting sleep quality.
Poor sleep, in turn, exacerbates stress levels, creating a vicious cycle that affects both mental and physical health. Lack of quality sleep impairs cognitive functions such as concentration, decision-making, and memory retention. It also weakens the immune system, disrupts metabolic processes, and increases the risk of chronic conditions like hypertension, diabetes, and cardiovascular disease, ultimately diminishing overall well-being.
The Gut-Brain Connection
The gut produces a significant amount of serotonin, a neurotransmitter responsible for regulating mood and sleep. In fact, 80% of serotonin is produced in the gut. When chronic stress disrupts gut function, it impairs the production of serotonin, leading to mood disorders such as anxiety and depression. Additionally, the gut-brain axis influences the production of other neurotransmitters like dopamine and GABA, which are essential for focus, relaxation, and overall mental well-being.
The Importance of Managing Chronic Stress
Managing chronic stress is crucial for maintaining optimal gut health, quality sleep, and sustained energy levels. While prescription medications may provide temporary relief, they do not address the underlying causes of chronic stress. Functional medicine practitioners, like Dennis Wong, emphasize the importance of identifying and addressing the root causes of chronic stress to restore balance and promote overall well-being.
Holistic approaches to combat chronic stress include lifestyle modifications, dietary changes, and stress management techniques. These may include regular exercise, deep breathing exercises, meditation, and incorporating stress-reducing activities into daily routines. Additionally, focusing on a nutrient-dense diet that supports gut health, such as consuming fermented foods and probiotics, can help restore balance in the gut microbiota.
As you can see, chronic stress has far-reaching effects on our gut, sleep, and energy levels. Understanding the gut-brain connection is crucial in addressing the underlying causes of these issues. By managing chronic stress through these holistic approaches, we can restore balance in the gut, improve sleep quality, and boost energy levels.
If you want to learn more about Dennis and his work, connect with him on Facebook and Instagram or visit his website.
