The Brain-Gut Connection

Everyone deals with stress in different ways, some people eat more, some people do not sleep at night because they are worrying, some people do not eat at all, other's chew their hair, a few people might go out for a smoke. I am lucky enough to say that I do not do any of those things, but instead there's a feeling it first creeps up and it lives in my stomach, called stomach cramps. I wake up and sure enough my stomach is in knots, this is how I know I am stressed. I might not even know but when that stomach hurts, I immediately start thinking about the stress factors in my life. It's strange because sometimes I don't even know that I am stressed until my body tells me.

What is the brain-gut connection though?

The brain-gut connection is a dynamic, interconnected system that impacts physical and mental health. Signals from the brain can affect gut function, and signals from the gut can influence brain activity, mood, and behavior. Disruptions in this connection—such as poor gut health, imbalanced microbiota, or chronic stress—can contribute to digestive and mental health issues. A balanced gut microbiome and good digestive health are essential for overall well-being, highlighting the importance of managing both physical and mental health together.

There are a few things that I can control with my upset stomach and here are the most helpful things I found that work for me.

1. Ginger pills. These are the best thing that you can put in your body even if you're not hurting but overall, there are many health benefits:

-Relieves nausea: Ginger has been traditionally used to relieve nausea caused by various factors, including motion sickness, pregnancy, or chemotherapy. It helps by promoting the movement of food and gas through the digestive tract and reducing the feeling of queasiness.

-Aids digestion: Ginger promotes the production of digestive enzymes, helping break down food more efficiently. This can improve overall digestion and prevent issues like bloating, indigestion, and gas.

-Reduces bloating and gas: The compounds in ginger help relax the muscles of the digestive tract and improve the passage of gas, reducing bloating and discomfort.

-Soothes stomach pain: Ginger has anti-inflammatory effects, which can help reduce inflammation in the stomach lining, providing relief from conditions like gastritis or other forms of stomach irritation.

-Improves gut motility: Ginger can help promote peristalsis (the wave-like muscle contractions that move food through the intestines), which can help with constipation or sluggish digestion.

-Supports gut health: Ginger has antioxidant properties that can help protect the digestive tract from oxidative stress and promote overall gut health.

even on a regular day ginger pills help here is an amazon affiliate link for that, yes, I earn a bit of commission on this, but it is a game changer.

2. Peppermint. Peppermint helps relieve stomach stress and discomfort through its active compound, menthol, and its ability to promote muscle relaxation and improve digestion. Here are several ways peppermint works to relieve stomach stress:

-Relieves indigestion and bloating: Peppermint helps to relax the muscles of the gastrointestinal (GI) tract, allowing for better movement of food and gas through the digestive system. This can reduce bloating, gas, and the discomfort associated with indigestion.

-Soothes stomach cramps: Peppermint’s muscle-relaxing properties can relieve spasms in the stomach or intestines. It helps to ease cramping pain that may be caused by conditions like irritable bowel syndrome (IBS) or other digestive disturbances.

-Reduces nausea: Peppermint is known to help calm the stomach and reduce feelings of nausea. It can be especially helpful for nausea caused by stress, motion sickness, or digestive upset.

-Improves digestion: Peppermint promotes the flow of bile, which is essential for digesting fats. This can improve the overall digestive process and prevent sluggish digestion.

-Reduces gastrointestinal reflux: Some studies suggest that peppermint oil may help reduce symptoms of acid reflux or gastroesophageal reflux disease (GERD), though it should be used cautiously as it may relax the lower esophageal sphincter, which could potentially worsen reflux in some people.

-Reduces stress and anxiety: Peppermint’s cooling and soothing effects can also promote relaxation, which can help reduce stress-related stomach issues. Stress is often a major contributor to digestive distress, and peppermint may help to reduce the physical manifestation of stress in the stomach.

Not only does the tea help, but I find the essential oil also reduces the stress just from the scent. You can buy the drops or the roll-on scent.

3. Licorice. This one is weird, but it helps a lot with soothing the stomach. Licorice candy, particularly those containing real licorice root or licorice extract, may help reduce stomach pain due to the properties of its active compounds, especially glycyrrhizin and flavonoids. Here's how it works:

-Soothing and Anti-inflammatory Properties: Licorice contains compounds that have anti-inflammatory effects. These compounds can help reduce irritation and inflammation in the stomach lining, which can be beneficial in conditions like gastritis (inflammation of the stomach lining) or mild stomach upset.

-Increases Mucus Production: Licorice can stimulate the production of mucus in the stomach, which forms a protective layer over the stomach lining. This protective barrier helps shield the stomach from the harsh effects of stomach acid and can prevent or alleviate pain caused by conditions like acid reflux or stomach ulcers.

- Relieves Stomach Spasms: Licorice can have antispasmodic effects, meaning it can help relax the muscles of the digestive tract. This can relieve discomfort caused by stomach cramps, bloating, or spasms, which are common in conditions like irritable bowel syndrome (IBS) or gastric distress.

-Helps with Digestion: Licorice has mild digestive-stimulating properties, which may help the digestive system work more efficiently. By improving digestion and reducing symptoms like bloating or indigestion, licorice candy may help reduce stomach discomfort.

-Alleviates Nausea: Licorice has been traditionally used to reduce nausea, which can often accompany stomach pain. It works by soothing the stomach and esophagus, providing relief from nausea caused by various digestive issues.

4. A heating pad helps relieve stomach cramps by providing heat therapy, which can have a variety of soothing effects on the muscles and the digestive system. Here’s how it works:

-Muscle Relaxation: Heat helps to relax the smooth muscles in the stomach and intestines, which can reduce the tightness or spasms that cause cramps. When muscles are relaxed, they are less likely to contract painfully, leading to a reduction in cramping or discomfort.

-Increased Blood Flow: Applying heat to the stomach area dilates the blood vessels, which increases circulation to the muscles and tissues. This improved blood flow helps deliver more oxygen and nutrients to the area, promoting healing and reducing inflammation. Better circulation also helps the body remove metabolic waste products that may contribute to pain.

-Reduction of Pain Signals: Heat can interfere with the transmission of pain signals to the brain. This phenomenon, known as the Gate Control Theory of Pain, suggests that heat stimulates the sensory receptors in the skin, which can block or diminish the perception of pain. The warmth from the heating pad can thus reduce the intensity of the pain associated with stomach cramps.

-Stress Relief: Heat therapy has a calming effect on the body, helping to reduce stress and promote relaxation. Since stress is a common trigger for stomach cramps and digestive issues, using a heating pad can help ease tension, lower stress hormones, and support overall well-being, which in turn can alleviate stomach discomfort.

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I personally prefer the water bottle type because the warmth of the water has a calming effect on me. I find it more helpful than a heating pad, especially the ones with a soft cover, as they tend to have less of a rubber smell when you first use them:

I find there are a few things I can avoid as well as that's eating heavy digestive foods like diary or chocolate.

What do you find helps your stomach when you are stressed?