Stress and IBD Flares: Understanding the Mind-Gut Connection

Does inflammatory bowel disease (IBD) have a hold on your life? Do you miss out on fun social events or leave in the middle of one because you’re in pain? Perhaps your condition causes diarrhea that leaves you weak and fatigued. You may miss work days because your symptoms are just too severe to go into the office. 

IBD adds stress to what may be an already stress-filled life. However, it’s important to get your stress response under control, because stress can trigger IBD flares and worsen your symptoms. Scientists explain that there’s a real mind-body connection when it comes to IBD. 

Our board-certified gastroenterologists at Desert Valley Gastroenterology in Mesa, Arizona, treat many patients with ulcerative colitis and Crohn's disease, two common forms of IBD. We can help you get your condition under control, and part of that is learning about stress and inflammation in the body. 

The gut-brain connection and its link to IBD

Your gastrointestinal tract, also called your gut, and your brain are intimately connected. You have more than 100 million nerve cells in the wall of your gut. This collection of nerves links to nerves in your brain via your vagus nerve. This gut-brain pathway explains why you feel “butterflies” in your stomach when you’re anxious or get stomach cramps when you’re upset. 

Your IBD causes your immune system to mistake gut microbes as harmful. It sets in motion chronic inflammation that can cause bleeding, ulcers, and other damage to your soft tissue. 

Effects of stress on IBD

IBD is a chronic disease, and stress can worsen IBD symptoms and cause flare-ups. Your vagus nerve normally produces anti-inflammatory markers, but stress can block vagus nerve stimulation. 

This increases inflammation in your gastrointestinal tract. Inflammation also changes the balance of good and bad bacteria in your gut. 

Your body also produces cortisol and adrenaline when you’re stressed. The flood of these stress hormones causes your gastrointestinal tract to weaken and become more permeable.

Then bacteria in your gut begin to elicit severe IBD symptoms, including bloody stools, abdominal cramps, and other distressing symptoms. If not controlled, IBD increases colorectal cancer risk. 

Stress relief strategies for IBD

Now that you know that stress affects your IBD, you can take proactive steps to help control it. 

Breathing exercises 

You may already know that deep breathing can help allay the stress response in your body, but you may forget to do it. Practice deep breathing several times during the day. Take a deep breath in for four counts, hold it for four counts, and slowly push the air back out with your mouth slightly open for four counts. This activates your parasympathetic nervous system, which calms your stress response. 

Meditation and mindfulness

Watch an online video to learn how to meditate or perform mindfulness exercises. Steering your thoughts only to the present helps relieve stress. 

Exercise such as yoga or tai chi

Light to moderate exercise is safe for patients with colitis or Crohn’s disease, so be sure to get enough regular exercise. You can do low-impact exercise like yoga and tai chi in your own home. Light a candle and play soothing music at a low volume to further calm your mind. 

Reading or listening to audiobooks 

Listening to audiobooks or reading transports your mind to a different place. You can listen to audiobooks anywhere — on a walk or while you’re cleaning the house — to keep your mind away from stressful thoughts. 

Working with a therapist 

You may find that working with a therapist can help you implement and use stress-relief strategies. Self-care is an important ingredient in controlling stress when you have IBD.

Compassionate care is a phone call away

Don’t let your inflammatory bowel disease flare-ups add to your stress. Call Desert Valley Gastroenterology if you have IBD. We’ll help improve your quality of life.