Everyday Lifestyle Factors That Can Impact Your Gut Functioning
If you have ever experienced bloating, indigestion, inconsistent bowel movements, feeling fullness fast, lack of hunger or fullness, you are not alone. Gastrointestinal symptoms or "tummy issues" are frequently experienced by individuals, and several factors may contribute to this uncomfortableness or lower quality of life. These factors can disturb normal gut functioning, from how much you are consuming or lack thereof, sleep patterns, stress levels, and movement. But don't worry; dietitians are the experts who help you determine your triggers for stomach issues!
1. Overall Adequate Intake: Enjoying Food and Feeling Nourished
Often, the culprit of digestion issues is not necessarily what you are consuming but if you are consuming enough for your body to function efficiently and at its best! Inadequate intake through restriction, regimented dieting, or irregular eating patterns can disturb gut functioning and hinder metabolism (Parrish, 2022). Be mindful of your body's hunger cues, eat regularly, limit long periods without eating, and vary meals and snacks to best support your needs.
2. Sleep and Digestion: A Restorative Cycle
It is well known that adequate and quality sleep impacts your overall health and well-being, but did you know it also can directly impact your gut functioning? Sleep disturbances and low-quality sleep can affect your digestive system's ability to properly digest food (Khanijow et al., 2015). Aiming for enough sleep and developing a helpful bedtime routine can improve rest and digestion.
3. Stress: Navigating Digestive Health
As research continues, the more we begin to understand the connection between our brain and our gut. Stress can often be the main culprit in digestive issues. Stress can impact our gut in various ways (Konturek et al., 2011). Try incorporating stress management techniques like mindfulness, meditation, yoga, or deep breathing exercises into your daily routine.
4. Nutrient Adequacy: Fueling Your Digestive System
Your digestive health thrives when it gets the nutrients it needs, but nutrient adequacy doesn’t mean restricting yourself to “perfect” foods. Eating a variety of foods, from fruits and vegetables to proteins and carbohydrates, helps your gut function optimally. Deficiencies or excess of particular nutrients can interfere with digestion and cause gas, bloating, or irregularities in bowel movements.
5. Other Lifestyle Factors
Not just variety, adequacy, stress, and sleep can impact our digestion and metabolism. Other factors such as movement, hydration, smoking, alcohol, environment, and social life can all play a role in our body's ability to digest, absorb, and metabolize food.
The Big Picture
Our digestive system is an extremely complex system and is an interconnected network that many factors can influence. You can better support your overall well-being by addressing the many factors that influence it. If you are struggling with digestive symptoms, support from a registered dietitian can help you find ways to meet your personal needs.
Sources:
Parrish, C. (2022). The overlap between eating disorders and ... Nutrition Issues in Gastroenterology. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2022/08/August-2022-Eating-Disorders-and-GI-Disorders.pdf
Khanijow, V., Prakash, P., Emsellem, H. A., Borum, M. L., & Doman, D. B. (2015). Sleep Dysfunction and Gastrointestinal Diseases. Gastroenterology & hepatology, 11(12), 817–825.
Konturek, P. C., Brzozowski, T., Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of Physiology and Pharmacology.
Written by Kaitlyn Schlangen, MS, RD
Kaitlyn specializes in: Eating disorders, disordered eating patterns, gastrointestinal (GI) disorders and diseases. She is dedicated to supporting individuals across all spectrums of these challenges.