Ever felt butterflies in your stomach? Had a strong ‘gut feeling’ about something? Or maybe you’ve had your stomach ‘tied in knots’ after an unpleasant encounter or felt nauseous before a big presentation? Those fluttery feelings are actually your body’s fight-or-flight response. When you’re emotionally charged, your brain releases adrenaline, which redirects blood flow away from your stomach (because who needs digestion when love is on the line?), and that emptiness creates a tickly, unsettled feeling. Basically, butterflies are your stomach’s way of saying, “Whoa, something big is happening here!”

Fun fact: scientists call this “gut-brain axis” connection, which means your brain and stomach are in constant communication, spilling each other’s secrets every time something gets intense. And isn’t it sort of romantic to think that falling in love, or preparing for something thrilling, makes every cell in your body feel a little more alive?

But this relationship goes both ways. When your gut is distressed, it can send signals to your brain, putting it on high alert and potentially causing mood changes or heightened anxiety.

This communication is facilitated by the enteric nervous system (ENS), located in the gastrointestinal tract. While the ENS operates independently, it also interacts with the central nervous system (CNS) via the vagus nerve and other signalling pathways. Both systems, composed of neurons and receptors, work in harmony to regulate gastrointestinal functions and communicate the gut’s state to the brain.

Common stress related gut-symptoms:

• Diarrhoea
• Constipation
• Nausea
• Cramps
• Bloating
• Loss of appetite
• Irritable Bowel Syndrome (IBS)

Top Tips to support a healthy gut-brain axis

1. Practice Stress Reduction Techniques

Incorporating stress-reducing methods such as the box breathing technique (deep diaphragmatic breathing) can be highly effective. This method involves inhaling for four counts, holding for four counts, exhaling for four counts, and pausing for another four counts.

Regular practice can activate the parasympathetic nervous system, shifting the body from a fight-or-flight state to a rest-and-digest mode. This not only calms the mind but also promotes optimal digestion and gut function by reducing stress-induced disruptions in the gut.

2. Consider increasing mood supporting gut loving foods

Your diet plays a pivotal role in nurturing the gut-brain connection. Include prebiotic-rich foods such as garlic, onions, and asparagus, which fuel beneficial gut bacteria, and probiotics like yogurt, kefir, and sauerkraut to replenish healthy microbiota.

These foods help maintain a balanced microbiome, which is linked to better production of neurotransmitters such as serotonin and dopamine, essential for mood regulation. By enhancing gut health, you can support a more positive mood and mental well-being.

3. Move your Body

Regular physical activity is known to support both mental health and digestive function. It increases the production of beneficial gut bacteria, improves motility, and releases endorphins, which positively affect mood. Engaging in moderate-intensity exercises such as walking, cycling, or yoga can enhance the gut-brain connection by promoting relaxation and reducing inflammation.

4. Address Emotional Wellbeing

To find digestive comfort, it’s essential to address emotional well-being. Psychological support, Kinesiology sessions and Tapping can be highly effective in managing emotional health. Participating in social activities can also enhance emotional resilience, which in turn supports digestive health and comfort.

5. Sleep Routine

Adequate sleep is vital for both brain and gut health. Poor sleep can disrupt the balance of gut microbiota, leading to increased inflammation and stress on the body. Aim for 7-9 hours of restful sleep per night and establish a consistent sleep routine to support the body’s natural circadian rhythm. This helps regulate cortisol levels and promotes healthy digestion and mood.