A Deeper Look: Gastritis and Stress

“Stress acts as an accelerator: it will push you either forward or backward, but you choose which direction.”

~ Chelsea Erieau

I’ve been observing a pattern among several of my nutrition clients lately, which has been the simultaneous occurrence of gastritis and stress. Through coaching them, I’ve come to realize how prevalent stress-induced gastritis is becoming. It struck me how few people really understand the impact stress can have on their stomach and overall digestive system.

When you typically read about gastritis or discuss it with your doctor, you’re not normally told about the vagus nerve or the role stress plays in gastritis and the digestive system. So, in today’s post, I’m excited to dive deeper and shed some light on this connection for you. We’ll unpack the relationship between stress, the vagus nerve and your digestive health. And I’ll share some tips on how to keep things calm and balanced. First, let’s lay down some groundwork with the basics.

What Is Gastritis?

Gastritis is when your stomach lining, known as gastric mucosa, becomes inflamed, irritated or worn away. It’s a common digestive disorder that can happen slowly over time or all of a sudden. If it happens quickly and is severe, it’s called acute gastritis. If it lasts a long time, it’s called chronic gastritis, which can be serious and even lead to ulcers and stomach cancer if left untreated. The most common symptoms of gastritis are:

• Indigestion
• Bloating
• upper abdominal pain or burning sensation
• Feeling of fullness in upper abdomen
• Nausea and vomiting
• Unexplained weight loss

If you notice symptoms such as severe stomach pain, bloody or black stools or vomit that looks like coffee grounds, you should seek immediate medical attention.

What Causes Gastritis?

There are several factors that can contribute to the inflammation of the stomach lining that defines gastritis. The most common causes are:

• Bacterium Helicobacter pylori (H. pylori): It’s believed to be transmitted through contaminated water or food. An infection with this bacterium can lead to ulcers and in some cases, increase the risk of developing stomach cancer.
• Chronic or Excessive Use of Non-Steroidal Anti-inflammatory Drugs (NSAIDs) Ibuprofen, aspirin and naproxen can weaken the stomach’s protective mucus layer, making it more susceptible to the harmful effects of acid and pepsin, an enzyme that breaks down proteins.
• Over Consumption of Alcohol: Alcohol can irritate and erode the stomach lining, leading to inflammation. Other less common causes include autoimmune gastritis, in which the immune system attacks the cells in the stomach lining, bile reflux, infections caused by viruses or parasites and certain diseases such as Crohn’s disease and sarcoidosis.
• Binge-Eating: Binge-eating can lead to stomach distention, increasing pressure within the stomach. This additional pressure can potentially irritate and damage the stomach lining, contributing to gastritis. Binge-eating episodes often involve foods that are high in fat, sugar and spices, all of which can stimulate the stomach to produce more acid.

The Relationship Between Gastritis and Stress

The vagus nerve connects the brain and the gut. It plays a significant role in managing the body’s response to stress and functioning of the digestive system. It forms a critical part of the parasympathetic nervous system, often referred to as the “rest and digest” system, contrasting the “fight or flight” response managed by the sympathetic nervous system.

When you’re exposed to stress, your sympathetic nervous system springs into action, triggering a series of physiological responses such as an increased heart rate and blood pressure as well as a slowdown of digestive processes. While these responses can be beneficial in short-term, high-stress situations (like facing a threat), repeated activation due to long-term stress can lead to a host of health issues, including problems with the digestive system.

This is where the vagus nerve comes into play. Activating the vagus nerve stimulates the parasympathetic nervous system, which works to counterbalance the stress response. It lowers heart rate and blood pressure and promotes more efficient digestion.

When it comes to stomach problems like gastritis, the vagus nerve has an important role. It helps regulate stomach acid production and the movement of food through your digestive tract. However, research shows that consistently feeling stressed can disrupt this process, leading to issues like increased stomach acid or slowed gastric emptying. Both of which can contribute to gastritis and other gastrointestinal problems, such as SIBO, IBS, etc. So, you can imagine the importance of eating in a calm, relaxed state as opposed to a state of anxiety or worry. This insight further underscores how our emotional state can directly impact our digestion and overall gastrointestinal health, both in general and at mealtime.

Managing Gastritis

In order to manage gastritis effectively, it is important to adapt to certain lifestyle changes. Let’s go over them in detail:

1. Dietary Changes:

• Avoiding Irritants: Certain foods and beverages can aggravate the stomach lining. It is beneficial to limit the intake of spicy foods, refined sugars, caffeinated beverages, carbonated drinks and alcohol. Pay special attention to the pH level of foods, aiming for more alkaline foods.
• Switch to a Healthy Diet: Include more of the following in your diet – lean meats, whole grains, fruits (except citrus) and vegetables. It is also recommended to include probiotics, found in yogurts and fermented foods, as they aid in digestion and maintain a healthy gut. A company I often recommend to my clients is Viome. They customize a probiotic blend based on your microbiome.
• Eating Habits: Instead of having large meals, opt for 5-6 smaller meals throughout the day. Also, take time to eat slowly and chew your food well. Take a couple deep breaths before and after your meal. And do your best to not eat with any distractions (tv, phone, etc.).

2. Quitting Smoking and Limiting Alcohol: Smoking can increase stomach acid, making gastritis worse. Alcohol can also irritate and erode the stomach lining. Therefore, it is strongly advised to quit smoking and limit alcohol intake.

3. Regular Exercise: Regular exercise is beneficial for overall physical health and aids in digestion. A simple daily walk, yoga or any form of cardio or resistance training can go a long way. However, prolonged endurance-type exercise might actually make symptoms work. Balance and moderation here are key.

4. Stress Management: High levels of stress can exacerbate gastritis symptoms. Incorporate stress management techniques like meditation, journaling, deep breathing exercises, mindfulness or any hobby that helps you relax.

5. Adequate Sleep: Lack of sleep or irregular sleep patterns can worsen gastritis. Ensure to get at least 7-8 hours of sleep every night.

6. Vagus Nerve Stimulation: Stimulating the vagus nerve can be achieved through various methods like deep and slow breathing exercises, humming, chanting or cold exposure, such as a cold shower or splashing water on your face. These methods stimulate the vagus nerve, thus promoting better digestion, reduced inflammation and overall better gut health.

A Few Last Words

Living with gastritis can be challenging, but understanding the condition, recognizing the symptoms and knowing how to manage it can greatly improve your quality of life. Moreover, stress can play a huge part in gastritis, so take a few moments to consider how you are taking care of yourself on a daily basis. What are you doing, specifically, to tend to your anxieties, worries and fears?

If you are experiencing any of the problems listed above and you would like help, please schedule your complimentary coaching session with me. In this call, feel free to ask any questions you have. I’m happy to provide you with the necessary support, guidance and education you may need. Until then, easy does it.