How Your Cortisol Levels Impact Your Digestion

By: Dr. Donna Powell & Dr. Renee M. Marchioni Beery

Our digestive systems are a delicate ecosystem that is heavily influenced by our hormones. Cortisol, often referred to as the “stress hormone,” can impact digestion in various ways. It’s often why many patients experience different symptoms including stomach aches when they are feeling stressed for extended periods of time. In this blog post, we’ll explore how cortisol levels impact your digestion and what you can do to support a healthy gut even while under high levels of stress or anxiety.

Why Your Body Needs (Some, But Not Too Much) Cortisol

Cortisol is an essential hormone that actually helps regulate metabolism, immune function and blood pressure, among other essential processes. However, it can get a bad rap since it’s produced as an internal response to stress. Elevated cortisol levels are a symptom of chronic stress, but balanced amounts of this hormone help your body respond to everyday challenges.

The Connection Between Your Gut and Your Brain

A network of nerves, hormones, and biochemicals signaling pathways connect the gut and the brain to help your body function properly. This communication system, known as the gut-brain axis, allows your brain to help with digestion. Too much cortisol can negatively impact this communication, leading to harmful side effects for your digestion.

What High Cortisol Levels Look Like in Your Gut

When cortisol levels stay elevated, which is common for people with chronic stress, it can have several effects on the digestive system:

• Decreased Digestive Enzyme Production: Excessive cortisol can suppress your body’s natural production of digestive enzymes, which are necessary to break down food and absorb nutrients. This can lead to impaired digestion and nutrient malabsorption.
• Increased Gut Permeability: Also known as “leaky gut”, is caused by cortisol, which can harm the intestinal lining. When the intestinal barrier is compromised, harmful substances like toxins, bacteria, and undigested food particles leak into the bloodstream, triggering inflammation and other digestive issues.
• Altered Gut Microbiome: Cortisol also impacts the balance of “good bacteria” and “bad bacteria” in the gut microbiome. High cortisol levels promote the growth of harmful bacteria while suppressing beneficial bacteria. This leads to an imbalance called dysbiosis, which causes digestive disturbances.
• Changes in Motility: Cortisol can affect the movement of food through the digestive tract, leading to changes in bowel habits including constipation and diarrhea. These issues with gut motility can further worsen digestive symptoms.

How to Manage Cortisol Levels for Your Digestive Health

While we can’t realistically cut all stress from our lives, there are several proven methods you can try to help naturally lower cortisol levels and support your gut:

• Regular Exercise: Exercise has been shown to lower cortisol levels and improve mood. Aim for a combination of aerobics, strength training, and flexibility exercises for optimal benefits.
• Healthy Eating: Eat a balanced diet rich in whole, unprocessed foods, including plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to avoid caffeine, alcohol, and refined sugars, which can increase stress and disrupt digestion.
• Adequate Sleep: Prioritize a regular sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment. Aim for 7–9 hours of quality sleep per night to support your body’s ability to regulate cortisol.
• Seeking Support: Don’t hesitate to reach out to friends, family, or mental health professionals for support during times of stress. Talking about your feelings and asking for help can allow you to manage the cause of your stress rather than just your symptoms.

High cortisol levels can damage your digestion over time, but several methods can help your body cope with stress and heal your gut. By incorporating regular exercise, healthy eating habits, adequate sleep, and seeking support from friends, family, or professionals when needed, you can help manage cortisol levels and support a healthy gut and overall well-being. If you continue to have digestive issues that may be due to chronic stress, you can consult your doctor to find a personalized treatment plan that works for you.

For more on gut health, contact Gastro MD. We are a cutting-edge clinical gastroenterology practice that sets the standard in digestive health care. Schedule a consultation or learn more about how we can support your digestive wellness journey.