SMART STEPS TO LIVE LONGER

WHEN YOUR DIGESTIVE SYSTEM IS HEALTHY, YOU HAVE:

• Better sleep
• Comfortable digestion (i.e., no bloating, pain, excessive gas)
• Regular, healthy bowel movements
• Reduced risk of cancer
• Good absorption of nutrients
• Better overall health and well-being
• Better immune system

STRESS AND YOUR GUT

The lifestyle choices we make every day effect our digestion. When our digestive system is healthy and working well, we put little thought into it. Generally, the only time that we think about our digestion is when something goes wrong and we experience discomfort, such as nausea, diarrhea, bloating, gas, and heartburn.

Research has shown that stress also has a direct impact on our digestive system. Stress has an effect on how food moves through our gut. Stress can result from major events in life such as getting married or changing jobs, or from everyday pressures. Good stress, such as working out, can make us feel good and full of energy. But being under pressure and stress for long periods of time, especially for things that
are out of our control, takes its toll. We tend to make more unhealthy choices during times of stress. For example, we may eat unhealthy foods, smoke more cigarettes, drink more alcohol, and be less physically active when we are stressed out.

In terms of digestive disorders, stress has been shown to trigger and worsen the symptoms of Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD), gastroesophageal reflux disease (GERD), and peptic ulcer disease. These conditions can have a great impact on our everyday lives and in some cases can become more serious and lead to hospitalization.

WHY is gut health so important?

More than 20 million Canadians suffer from digestive disorders each year and nearly 30 000 die from them. Digestive disorders cost an estimated $18 billion in healthcare costs and lost productivity, and people with digestive disorders miss an average of 13.4 days of work per year (Canadian Digestive Health Foundation, 2009).

Keeping our digestive systems healthy will help to bring these numbers down. Also, most digestive disorders affect people in their most productive, high energy years, which has a great impact on both personal and professional lives.

HOW can I cope with stress and improve my gut health?

There are many things that you can do on a daily basis to help you cope with stress and have a healthy digestive system.

1. Feed yourself well.

We eat differently when we are stressed and that can have a negative impact on our digestive health. Research has shown that some people increase their calorie intake (especially of high fat and high sugar snacks) during times of stress, while others report a decrease in energy intake (Dietitians of Canada, 2009). To keep your digestive system healthy, keep the following in mind:

• Eat at regular times. Never skip a meal and try to eat every four hours. This can mean eating up to six smaller meals and snacks throughout the day.
• Avoid foods that are often linked with digestive problems, such as higher fat or fried foods, spicy foods, and caffeine.
• Choose foods with fibre. Fibre helps keep you regular and feeling full. Most Canadians are not consuming the recommended daily intake of fibre (up to 25 g/day for women and up to 38 g/day for men). Choose higher fibre foods such as whole grain products and vegetables and fruit. Increase your intake of fibre gradually and drink plenty of fluids to avoid discomfort.

2. Get physically active.
Being physically active helps move food through our digestive system and is an excellent stress reducer. Research also shows a 50% reduction in colon cancer risk for those who are physically active. Read below for some simple tips:

• Try taking short walks during the day, especially after meals.
• Use the stairs as often as possible.
• Choose parking spaces that are further away.
• Walk or bike to run errands close to home.
• Find a fitness buddy who will support you and make activity fun.

3. Limit alcohol intake.
Alcohol is a very common drug used by Canadians, especially during times of stress. Even when taken in small amounts, alcohol can cause harm to our bodies, especially to the following parts of our digestive system:

• Esophagus: Damage to the esophagus occurs whether you drink liquor, beer or wine. Some people will experience heartburn when they drink alcohol.
• Stomach: Some types of alcoholic beverages increase the amount of acid the stomach produces. The additional acid can lead to heartburn, nausea, and stomach upset.
• Intestines: Alcohol, especially liquor and brandy, can slow the movement of food and drink through the GI tract. Damage from alcohol to the intestines increases with the amount of alcohol consumed.

Alcohol is linked to several cancers of the GI tract (e.g., throat, esophagus, stomach, and colon). All types of alcohol increase the risk for these cancers. The risk for cancer further increases if you use tobacco while you are drinking.

4. Take charge of your time.
Many people underestimate the amount of time it will take to do something. As a result, we are often in a hurry and running late, both of which can be stressful. Poor time management also makes it difficult to prepare and eat healthy meals and to fit in time for physical activity. Try these tips to help you reduce stress and get things done:

• Plan each day and give yourself more time than you think you will need.
• Learn to say no to things that are not important.
• Try to find people who will help you get big things done.
• Limit distractions by turning off the TV or computer.

When thinking about your lifestyle choices and the amount of stress that you deal with on a daily basis, keep in mind the short-term and the long-term effects of your decisions and how they will impact all aspects of your health, including your digestive system. Fueling your body with nutritious foods, being physically active, and finding healthy ways to deal with stress will help you feel great and enjoy good digestive health.

WHAT digestive conditions can be made worse from stress?

Everyone responds to stress in different ways, but thereare some things in common. Short-term stress can cause stomach aches, indigestion, nausea, and diarrhea and both short and long-term stress can worsen pre-existing digestive conditions such as IBS, IBD, GERD and peptic ulcer disease. See the chart for more information (below). The following are other common digestive conditions that can be caused or made worse by stress:

Indigestion – A feeling of discomfort or burning in the upper abdomen. It may be triggered by stress, anxiety, and depression. It can also result from eating too fast, overeating, eating spicy or high-fat foods, or drinking alcoholic or carbonated drinks.

Heartburn – An uncomfortable burning feeling, extending from the stomach to the esophagus. Stress, pregnancy, certain foods (e.g., spicy foods), alcohol, and some medications can bring on heartburn.