Newsletter #6 Breaking The Recursive Relationship between Stress and Gut Health
Understanding the Impact of Stress on Stool and Gut Microbiome, Management Strategies, and Deliberate Cold Exposure
Welcome Back
We are honored to have you back. We are enjoying sharing our learning materials with you. Hopefully, things we shared with you are useful to you. Our request to you is that you send in your feedback, questions, and suggestions so that we co-create the amazing newsletter that will be useful for everyone who wants to improve their gut health.
Previous Edition: Why Stool Monitoring is a Key Diagnostic Tool for Gut Health?
In the last edition, we talked about “Why Stool Monitoring is a Key Diagnostic Tool for Gut Health?”, where we learned that there are many factors that impact stool. Direct visual indicators such as shape, size, frequency, smell, consistency etc can signal a lot about our health. And one of the factors that impact stool and gut health is stress.
Stress has a recursive relation with Gut Health
Stress is a strange one among other factors such as diet or hydration. Stress has a recursive relation with stool and gut health. Here is a simple example. We must have experienced diarrhea before a big presentation or big test. That is because of short term stress. And because we have diarrhea we get more stressed that it will impact our presentation or big test. It’s a simple example of a vicious cycle. After the presentation or big test is over, we may get back to normal.
Unfortunately, our modern lifestyle is full of stress. Most of us live in chronic stress. And we know that there is a complex, bidirectional relationship between stress and gut health. Stress can negatively affect gut health by altering the composition and diversity of the gut microbiome, increasing inflammation and gut permeability, and leading to GI symptoms like diarrhea, constipation, and abdominal pain. In turn, poor gut health can also contribute to the development or exacerbation of stress and anxiety, as the gut microbiome can influence the production of neurotransmitters and the regulation of the stress response.
We have to break this vicious cycle. The first step of breaking that cycle is understanding what is stress, what are different types of stress, and how they impact our gut health so that that awareness can help navigate towards managing or removing stress.
What is stress?
Stress is a natural response (physiological and psychological) to challenging or threatening situations, and it is a necessary component of our survival mechanism. It can be triggered by both external and internal factors and can lead to a wide range of symptoms, such as increased heart rate, elevated blood pressure, tension in the muscles, anxiety, and irritability.
The body's response to stress is triggered by the release of stress hormones, such as cortisol and adrenaline, which prepare the body for the "fight or flight" response. This response can be helpful in the short term, but chronic stress can lead to long-term health problems, including digestive issues, sleep disturbances, weakened immune system, and mental health conditions.
For our understanding let us learn different ways to categorize stress.
What are the different ways to categorize stress?
Stress can be categorized in various ways, depending on the context and purpose of the classification. Here are a few different ways to categorize stress:
Duration: Stress can be categorized as acute or chronic. Acute stress is a short-term stress response to a specific event or situation, while chronic stress is a long-term stress response to ongoing stressors.
Source: Stress can be categorized according to the source of the stressor, such as work-related stress, financial stress, relationship stress, or health-related stress.
Intensity: Stress can be categorized according to the level of intensity, such as mild, moderate, or severe stress.
Type: Stress can be categorized according to the type of stressor, such as physical stress, psychological stress, or environmental stress.
Response: Stress can be categorized according to the individual's physiological and psychological response, such as the fight or flight response or the general adaptation syndrome.
Coping strategies: Stress can be categorized according to the individual's coping strategies, such as problem-focused coping or emotion-focused coping.
These are just some examples of the many ways that stress can be categorized. The choice of categorization will depend on the purpose of the classification and the context in which it is being used.
For our purpose, it makes more sense to expand the category of the stress based on the duration.
Different types of stress based on duration.
Here are different types of stress based on duration.
Eustress: This is a positive form of stress that occurs in response to a happy or exciting event, such as getting married or starting a new job. Eustress can help motivate us to take action and can be beneficial to our overall well-being.
Acute stress: This is a short-term stress response that occurs in response to a specific event, such as a near-accident or a public speaking engagement. Acute stress can be helpful in motivating us to take action or respond to a situation.
Episodic acute stress is characterized by recurrent, short-term stress responses to specific situations or events. People who experience episodic acute stress tend to be irritable, anxious, and prone to worry. They may feel overwhelmed by their responsibilities and may have difficulty managing their time and resources. Some examples of situations that can trigger episodic acute stress include work deadlines, traffic jams, and financial pressures.
Chronic stress: This is a long-term stress response that occurs when someone experiences ongoing stress over an extended period, such as job insecurity, relationship problems, or financial difficulties. Chronic stress can lead to a variety of physical and mental health problems, including depression, anxiety, heart disease, and digestive issues.
Distress: This is a negative form of stress that occurs in response to an unpleasant or challenging event, such as a divorce or job loss. Distress can be harmful to our health and well-being if it is prolonged or chronic.
Traumatic stress: This is a response to a traumatic event, such as a natural disaster or a violent crime. Traumatic stress can have long-lasting effects on our mental health and may require professional intervention to manage.
Sleep deprivation: Sleep deprivation can be a form of stress that can impact the gut. Lack of sleep can disrupt the balance of gut microbiota, leading to digestive discomfort and an increased risk of gastrointestinal disorders. Sleep deprivation can also impact bowel movements, causing diarrhea or constipation.For example, shift workers can be sleep deprived and they have a long term adverse health impact. Also, this explains bowel movement changes during the travels because of Jet Lag. Under this sleep deprivation there is a concept called Circadian Rhythm which impacts our sleep a lot. We will write about the Circadian Rhythm in the future because it is too important just to mention and leave it.
Broadly above types of stresses can be a positive stress or negative stress. So whenever we hear stress we relate to negative impact. In fact, stress, mainly the positive stress, is important for life.
Positive Stress
Positive stress, also known as eustress, is a type of stress that can be beneficial for the body and mind, especially in short-term situations. When the body experiences a short-term stress response, such as exercise or a challenging task, it can stimulate the release of hormones like cortisol and adrenaline, which can improve focus, memory, and physical performance.Some examples of positive stress include:
Exercise: Physical activity can put positive stress on the body and mind, releasing endorphins and improving mood and cognitive function.
Challenging work or school projects: A certain amount of pressure can help people stay motivated, focus on the task at hand, and achieve their goals.
Social events: Meeting new people or attending fun events can be a positive stressor, as it can help people improve their social skills and reduce feelings of social isolation.
Creative pursuits: Engaging in creative activities, such as writing, painting, or music, can be a positive stressor, as it can help people express themselves and increase feelings of self-efficacy.
Competitive sports: Participating in sports can be a positive stressor, as it can help people develop physical fitness, teamwork, and leadership skills.
It is important to note that what is considered positive stress for one person may be negative stress for another. The context, intensity, and individual perception of stress can greatly impact how it affects the body and mind.
Negative Stress
Negative stress, also known as distress, is a type of stress that is chronic or prolonged, and can have a negative impact on physical and mental health. Negative stress can be caused by a wide range of factors, including work-related stress, financial stress, relationship stress, or traumatic events.
The impact of negative stress on stool and gut health can be significant. Negative stress can lead to changes in gut function, including changes in motility and secretion, increased gut permeability, and alterations in the gut microbiome. These changes can result in a range of GI symptoms, such as diarrhea, constipation, abdominal pain, and bloating. Negative stress has also been associated with the development of a range of digestive disorders, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gastroesophageal reflux disease (GERD).
Research has shown that negative stress can disrupt the balance of the gut microbiome, leading to dysbiosis and decreased microbial diversity. Dysbiosis can lead to changes in the production of short-chain fatty acids, alterations in immune function, and increased gut permeability, which can result in inflammation and the development of GI symptoms.
It is important to note that the impact of negative stress on stool and gut health can vary between individuals, and some people may be more sensitive to the effects of stress than others. Additionally, the severity and duration of stress can also play a role in determining the impact on gut health.
Negative stress, or distress, is a type of stress that is considered harmful and has a negative impact on the body and mind. Some examples of negative stress include:
Chronic stress: Long-term stress caused by ongoing stressors such as work, financial difficulties, or relationship problems.
Traumatic stress: Stress caused by a traumatic event such as a natural disaster, car accident, or violent crime.
Acute stress: Short-term stress response to a specific event or situation, such as a near-accident or public speaking engagement.
Work-related stress: Stress caused by work-related factors, such as long hours, high workload, or interpersonal conflicts with colleagues.
Financial stress: Stress caused by financial difficulties, such as debt, job loss, or unexpected expenses.
Relationship stress: Stress caused by relationship issues, such as conflict with a partner, divorce, or a difficult family situation.
Environmental stress: Stress caused by environmental factors, such as pollution, noise, or extreme weather.
Academic stress: Stress caused by academic factors, such as exams, assignments, or a heavy workload.
Caregiver stress: Stress caused by caring for a sick or elderly family member.
Discrimination-related stress: Stress caused by discrimination based on race, gender, sexual orientation, or other factors.
Performance stress: Stress caused by the pressure to perform well in a particular activity, such as sports, music, or art.
Social stress: Stress caused by social situations, such as public speaking, meeting new people, or being in a large group.
It is important to note that not all stress is bad and that some level of stress can be beneficial in certain situations. However, chronic and excessive stress can have negative effects on the body and mind.
Table Below Show the summary of types of negative stress
Impact of stress ( Distress) on Stool and Gut Microbiome
Stress can impact stool in several ways. When we experience stress, our body's natural "fight or flight" response is triggered, and this can lead to changes in our digestive system, including:
Increased contractions: Stress can cause the muscles in the digestive system to contract more rapidly, leading to diarrhea or loose stools.
Slower digestion: Alternatively, stress can also slow down the digestive process, which can cause constipation.
Changes in gut motility: Stress can also affect the motility of the gut, which can cause stool to move too quickly or too slowly, leading to changes in the frequency and consistency of bowel movements.
Increased gut permeability: Chronic stress can increase gut permeability, also known as "leaky gut syndrome." This occurs when the lining of the gut becomes more permeable than it should be, allowing harmful substances like bacteria and toxins to leak into the bloodstream. This can lead to inflammation and other health issues.
Increased inflammation: Chronic stress can lead to increased inflammation in the gut, which can exacerbate symptoms of conditions such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS).
Gut dysbiosis: Chronic stress can disrupt the balance of beneficial and harmful bacteria in the gut, leading to gut dysbiosis. This can lead to a wide range of gut health issues, including inflammation, immune dysfunction, and changes in bowel movements.
Reduced gut microbial diversity: Stress can reduce the overall microbial diversity in the gut, which can have a negative impact on gut health. This reduction in diversity has been associated with increased risk of several gut-related conditions.
Changes in gut hormone levels: Stress can affect the levels of hormones that regulate gut function, including motilin, serotonin, and gastrin. These changes can lead to digestive symptoms like nausea, vomiting, and diarrhea.
Alterations in immune function: Chronic stress can also alter immune function in the gut, leading to inflammation and other gut health issues. This can increase the risk of infections and autoimmune disorders that affect the gut.
Impaired gut-brain communication: Stress can disrupt the communication between the gut and the brain, which can further exacerbate gut-related symptoms. The gut and the brain are connected through the gut-brain axis, and a disruption in this communication can lead to gut-brain disorders such as anxiety or depression.
Table Below Summarizes the impact of stress on stool and gut microbiome
The Effects of Stress on Stool and Gut Health: Symptoms and Potential Issues
Stress can have a significant impact on stool and gut health, which can manifest as various symptoms. Stress can affect the gut-brain axis, leading to alterations in gut motility, gut bacteria, and gut permeability, which can result in various gastrointestinal (GI) symptoms.
The symptoms of stress on stool and gut health can vary from person to person, but some common symptoms include:
Diarrhea: Stress can cause an increase in gut motility, which can lead to loose or watery stools. Chronic stress can also lead to inflammation in the gut, which can further worsen diarrhea.
Constipation: Stress can also slow down gut motility, which can lead to constipation. In some cases, chronic stress can even cause the colon to contract too much, leading to painful and infrequent bowel movements.
Abdominal pain: Stress can cause muscle tension in the gut, leading to abdominal pain or cramping. Chronic stress can also lead to inflammation in the gut, which can cause abdominal pain and discomfort.
Bloating: Stress can cause an increase in gas production in the gut, leading to bloating and discomfort.
Nausea: Stress can cause a decrease in blood flow to the gut, which can result in nausea or vomiting.
In addition to these symptoms, chronic stress can also lead to various gut health issues, including:
Irritable bowel syndrome (IBS): Stress is a major trigger for IBS symptoms, and chronic stress can worsen IBS symptoms over time.
Inflammatory bowel disease (IBD): Stress can trigger or worsen symptoms of IBD, which include Crohn's disease and ulcerative colitis.
Gut dysbiosis: Chronic stress can alter the gut microbiome, leading to a reduction in microbial diversity and an increase in harmful bacteria. This can lead to various gut health issues, including inflammation and immune dysfunction.
The Effects of Stress on Stool and Gut Health: Symptoms and Potential Issues Chronic stress can alter the gut microbiome, leading to a reduction in microbial diversity and an increase in harmful bacteria. This can lead to various gut health issues, including inflammation and immune dysfunction.
Table Below Summarizes The Effects of Stress on Stool and Gut Health: Symptoms and Potential Issues
The impact of different types of stress on stool and gut health
Here's a table summarizing the impact of different types of stress on stool and gut health:
It's worth noting that the impact of stress on stool and gut health can vary from person to person, and not everyone will experience the same symptoms or changes in gut function. Additionally, stress is just one of many factors that can impact gut health, and it's important to consider other lifestyle and dietary factors when assessing gut health.
Management Strategies for different types of stress
Let us be honest. Management strategies are a vast subject. Obviously it's impossible to cover everything in detail in this edition. But what we can do is at least give a summary of those management strategies. Perhaps that may nudge us or guide us to explore in detail.
Nevertheless there are a few topics that can help manage stress such as exercise, breathing exercises, meditations and so on. We like to go deeper into the breathing exercises in the next edition.
Stress, anxiety, depression: what's the difference?
Yeah, we have seen many people using these terms interchangeably. Although stress, anxiety, and depression are related, they are distinct conditions. So, we thought about giving a brief summary of how they are different.
Stress is a response to a challenging situation, such as a deadline or a conflict with a friend. It is a normal part of life, and can be beneficial in small doses as it can motivate us to take action. However, when stress is chronic or excessive, it can have negative effects on physical and mental health.
Anxiety is a condition characterized by excessive and persistent worry or fear about future events, and can be accompanied by physical symptoms such as heart palpitations, sweating, and tremors. It is a common condition that can be treated with therapy and/or medication.
Depression is a mood disorder characterized by feelings of sadness, hopelessness, and a loss of interest in activities that were once enjoyable. It can also cause physical symptoms such as changes in appetite and sleep patterns. Depression can be treated with therapy, medication, or a combination of both.
While stress, anxiety, and depression are related in that they can all impact mental and physical health, they have different causes, symptoms, and treatment approaches.
But there is one at home regimen everyone can do to reduce stress, anxiety, and depression.
That’s deliberate cold exposure.
Deliberate Cold Exposure to reduce stress and improve gut microbiome
One of the team members takes a cold shower immediately after waking up. He swears by the benefit of the cold shower. He says “It wakes me up. And when the first splash of cold water hits my face, I can’t help but be at the present. I stop thinking and acutely aware of the present. As I continue with the cold water shower, I gasp for more years and start breathing deeply and slow down my breathing. It has helped me cut down my stress and increase my awareness.”
Of course it's anecdotal evidence that has worked for him. What does the research say? We talked about hydrotherapy in the previous editions. Cold and heat therapies have been used for thousands of years in different traditions. Now, there is a growing research that cold exposure helps reduce stress, anxiety, and depression. Not only that but also improves metabolism and recovery.
So, in our tradition of recommending almost zero cost DIY at home self care therapies, we are listing three cold exposure techniques we can do at home for beginners, intermediate, and advanced users.
Cold showers for beginners
Ice Bath for Intermediate folks
Cryotherapy for folks who want to take exposure to the advanced level
Below is a brief summary of why, what, and how for these cold exposure techniques.
Beginner: Cold showers for cold exposure
Note: It’s the most accessible form of cold exposure.
Why:
Cold showers have been gaining popularity as a way to improve physical and mental health. They are thought to help reduce stress and anxiety, improve circulation, and boost energy levels. Additionally, some studies suggest that cold exposure may have a positive effect on gut health.
What:
A cold shower involves taking a shower with water that is cooler than room temperature. This can be achieved by turning the water temperature down gradually until it is cold, or by starting with a warm shower and finishing with a blast of cold water. The length of the shower can vary depending on personal preference, but it is generally recommended to start with short exposure times and gradually increase the length of time as the body adjusts.
How:
To take a cold shower, simply turn on the water and adjust the temperature to a cool or cold setting. Start with a short exposure time, such as 30 seconds, and gradually increase the time as your body becomes accustomed to the cold water. Focus on breathing deeply and try to relax your muscles to help reduce the shock of the cold water. It is also important to dress warmly after the shower to help retain body heat.
Cold showers can be a good way to start the day with a burst of energy and a positive mindset. However, they may not be suitable for everyone, especially those with certain medical conditions. It is important to consult with a healthcare provider before starting a new wellness routine.
Intermediate: Ice bath for cold exposure
Note: It’s the best form of the cold exposure.
Why: Ice baths have been shown to reduce inflammation and muscle soreness, improve circulation, boost immunity, and improve mental health by reducing stress and anxiety.
What: An ice bath is a type of cold water therapy that involves immersing the body in a container filled with water and ice. The water temperature is typically between 50 and 59 degrees Fahrenheit (10 to 15 degrees Celsius), although some people prefer colder temperatures.
How: To take an ice bath, fill a container with cold water and add ice until the temperature reaches your desired level. Then, submerge your body in the water for a period of time, typically between 5 and 15 minutes. It's important to monitor your body temperature and get out of the ice bath if you start to feel too cold or experience any negative symptoms.
It's important to note that ice baths can be uncomfortable and even painful, especially for those who are new to cold water therapy. It's recommended to start with shorter durations and gradually work your way up to longer sessions. Ice baths are not recommended for those with certain medical conditions, such as Raynaud's syndrome, and it's always a good idea to consult with a healthcare professional before starting any new therapy.
Advanced: Cryotherapy for cold exposure
Note: It can be expensive and inaccessible to everyone.
Why: Cryotherapy is a popular therapy that involves exposing the body to extremely cold temperatures for a short period of time. It has been used for various purposes, including reducing pain and inflammation, enhancing athletic performance, and improving overall well-being.
What: Cryotherapy involves exposing the body to cold temperatures, usually around -110°C to -140°C, for a short period of time, typically 2-3 minutes. This is done in a special chamber or room that is cooled using liquid nitrogen or refrigeration units.
How: During cryotherapy, the body is exposed to cold temperatures, which triggers a response in the nervous and circulatory systems. The body reacts to the cold by constricting blood vessels and shunting blood away from the skin and extremities to the core. This helps to reduce inflammation and pain, and can also boost energy and improve overall well-being.
Cryotherapy can be done in several different forms, including whole-body cryotherapy, localized cryotherapy, and facial cryotherapy. Whole-body cryotherapy involves entering a special chamber or room where the body is exposed to cold temperatures for a short period of time. Localized cryotherapy involves applying cold to a specific area of the body, such as a joint or muscle, using a special device. Facial cryotherapy involves applying cold to the face and neck using a specialized device.
Cryotherapy has been associated with several potential benefits, including reducing pain and inflammation, enhancing athletic performance, and improving overall well-being. However, more research is needed to fully understand the benefits and risks of cryotherapy, and to determine the most effective forms and dosages for different conditions. It is also important to note that cryotherapy is not appropriate for everyone, and can have some potential risks and side effects. It is important to consult with a qualified healthcare professional before trying cryotherapy, especially if you have any underlying health conditions or concerns.
Next
We talked about stress and how it impacts our health. We shared three ways to do cold exposures. In addition to the cold exposure, both traditional medicine and modern medicine have found that breathing techniques are great ways to manage stress, anxiety, and depression. In the next edition, we will list different breathing exercises from simple to advanced so that even those who have never done breathing exercises can find a path to start and gradually progress to more complex and potent techniques.
So watch out for our next edition.
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gutsphere Team
Research papers we are reading
Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6143810/,
Preclinical studies clearly demonstrate that gut microbiota composition and activity is malleable over shorter time frames, and influenced by psychological, physical, and environmental stressors
The Microbiome-Gut-Brain Axis and Resilience to Developing Anxiety or Depression under Stress. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8065970/
Stress alters the gut microbiota and plausibly this could contribute to stress-related changes in mood..
Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213601/ .
Existing evidence suggests bidirectional relationships among stress/mood, diet, and the gut microbiota, which ultimately form either a vicious or virtuous cycle
Stress & the gut-brain axis: Regulation by the microbiome, https://www.sciencedirect.com/science/article/pii/S2352289516300509
Results from preclinical studies indicate alterations of the early microbial composition by way of antibiotic exposure, lack of breastfeeding, birth by Cesarean section, infection, stress exposure, and other environmental influences.
Life Event, Stress and Illness, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/
Studies found a link between stress, tumor development and suppression of natural killer (NK) cells, which is actively involved in preventing metastasis and destroying small metastases.
Adapted cold shower as a potential treatment for depression, https://pubmed.ncbi.nlm.nih.gov/17993252/
Cold can activate the sympathetic nervous system and have an antidepressant effect.
Whole-body cryotherapy (WBCT) as adjunct treatment of depressive and anxiety disorders, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734249/
WBCT as a short-term adjuvant treatment for mood and anxiety disorders.
Accumulation of succinate controls activation of adipose tissue thermogenesis, https://www.nature.com/articles/s41586-018-0353-2
Cold temperatures led to an increase in succinate in fat tissue, which then initiated the production of heat by burning calories.
Human physiological responses to immersion into water of different temperatures, https://link.springer.com/article/10.1007/s004210050065?noAccess=true
Immersing in cold water (14°C) increased heart rate and blood pressure and caused an increase in hormone levels due to the body's natural "fight or flight" response.
Disclaimer
Please note that the information provided in this newsletter is for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about our health, please consult with a licensed healthcare professional. The information contained in this newsletter is not intended to diagnose, treat, cure, or prevent any disease. The publisher and authors of this newsletter assume no responsibility for any adverse effects that may result from the use of the information contained herein.