When was the last time you checked in with yourself, particularly when it came to your stress levels?

No matter the stressor, it’s important to consider the压力的影响on your health and well-being. After all, too much stress can take a mental and physical toll on your body — this includes wreaking havoc on your gut and digestion.

效果压力在你的肠道上取决于你遇到压力的时间长度：

  • 短期压力can cause you to
    失去食欲和你的消化，减慢了。
  • Long-term stress可以触发
    gastrointestinal (GI) issues, like constipation, diarrhea, indigestion, or an
    胃部不适。
  • Chronic stress在延伸
    时间段内可能导致更严重的问题，如肠易激综合征
    and other GI disorders.

One of the keys to better digestion is regular压力管理。降低压力可以降低肠道中的炎症，缓解GI痛苦，并保持营养，因为您的身体可以专注于吸收所需的营养素。

If you find your stress levels are affecting your digestion, below you’ll find four tips to help improve your gut.

为了提升和支持消化，确保您在始终如一的基础上获得足够的体力活动，如行走和跑步。

练习如Hatha or Iyengar yoga, which focus on alignment and posture, may also alleviate gastrointestinal symptoms and improve stress outcomes.

科学研究 also suggests that amindful meditation practice, where you develop an increased awareness of your daily life, may help.

冥想随着深呼吸技术可能降低炎症，身体中应力的标记。反过来，这可能减轻过度的消化系统。

在下一顿饭之前，尝试直接坐在分心，然后需要2到4轮深呼吸。呼吸4计数，保持4个，并呼出4计数。

Do this each time you sit down to enjoy a meal to help your body relax and get ready for digestion (i.e. rest and digest mode).

When it comes to your diet, reach for foods that promotegood gut bacteria, like prebiotics and probiotics.

Fruits and vegetables with菊粉，如芦笋，香蕉，大蒜和洋葱，含有益生元。发酵食品，如Kefir，Kimchi，Kombucha，Natto，Sauerkraut，Tempeh和酸奶所有含有益生菌。

Prebiotics and probiotics can alter the bacteria makeup in the gut microbiome and create the ideal environment for more good bacteria to flourish and support digestion.

If you reach for a cigarette when your stress levels are on the rise, it’s time to rethink this coping technique.

心脏病和呼吸系统疾病最常与吸烟吸烟相关，但研究也表明，坏习惯也会影响您的消化系统。

Smoking can increase your risk of developing peptic ulcers, GI diseases, and related cancers. If you smoke, considermaking a planand consulting your doctor or healthcare practitioner to help you cut back or give up smoking completely.

Mckel Hill，Ms，Rd，是创始人Nutrition Stripped, a healthy living website dedicated to optimizing the well-being of women all over the globe through recipes, nutrition advice, fitness, and more. Her cookbook, “Nutrition Stripped,” was a national best seller, and she’s been featured in Fitness Magazine and Women’s Health Magazine.