Your emotional state impacts your gut health. Your gut health impacts your emotional state. 

This is called your brain-gut connection. It is real and it is powerful. 

This is why your stomach may act up when you are nervous, or why dealing with gut issues can often make you feel moody, anxious or depressed.

In terms of stress, we know it impacts our gut in a negative way. Studies show it can alter your gut microbiome, lead to leaky gut, exacerbate gut symptoms, and make it really difficult to truly heal your gut. 

Unfortunately, the reality is that many of us are stressed. (Myself included.) So, what can you do to protect your gut if you are always stressed? Here are my top six tips:

1. Pause before eating. This helps get your body out of stress mode and into a calmer mode to receive food. In a calm state, your digestive juices (stomach acid, bile and enzymes) are best secreted. Your food can also be broken down better and you will be less likely to experience symptoms of indigestion.
2. Eat slower. For some reason, being stressed and eating fast often go hand-in-hand. Try to slow down and thoroughly chew your food. This will help your body properly digest each bite. 
3. Take a high-quality probiotic.  Stress wreaks havoc on your gut microbiome. Studies show that stress can lead to dysbiosis (imbalance of bacteria in your gut) and leaky gut. Taking a high-quality probiotic may help to support a healthier gut microbiome. 
4. Get enough rest.  High stress and low sleep are a bad combination, especially in terms of gut health. Research shows that sleep deprivation leads to negative changes in the gut microbiome. We also know that poor sleep can increase stress levels, so try to focus on good sleep hygiene and getting plenty of rest. 
5. Eat a variety of produce daily.  Eating a variety of plants every week can significantly improve your gut microbiome. Studies show that the greater diversity of plants you eat, the greater diversity in your gut. Diversity is a good thing and leads to a stronger, healthier gut. 
6. Get outside.  Nature is a powerful (and free) way to calm your nervous system. Studies show that spending time outside can reduce stress and lower elevated blood pressure. Try to get outside daily, even if only for a few minutes!