It’s not surprising that many people believe that stress can lead to ulcers given how prevalent it is and how detrimental it can be to general health. But the situation is a little more nuanced than that.
What is an Ulcer?
Peptic ulcers are sores that develop on the inner lining of the stomach, upper small intestine (duodenum), or esophagus. While stress is not the main cause, it can worsen existing ulcers. If left untreated, ulcers can lead to bleeding and perforation. Early diagnosis and proper treatment are essential for recovery and prevention of complications.
Peptic ulcers are not caused by stress or spicy foods, as is commonly believed, but they can make the symptoms worse. Chronic, high levels of stress can lead to a weakening of your immune system and open the door to health issues, such as heart disease, anxiety, and depression.
Types of Ulcers
Mouth Ulcers – Painful sores on the lips, tongue, inside of the cheeks, and gums.
Physical Stress Ulcers – Found in the upper digestive tract which includes the esophagus and stomach. It is caused when someone has previously undergone or is currently undergoing severe physical stress.
Peptic Ulcers – Found in the stomach and upper part of the small intestine.
Stress and the Gut
Stress and the gut have a strong connection through the gut-brain axis, a bidirectional communication system between the brain and the gut. Chronic stress can lead to gut issues like increased gut permeability (“leaky gut”), altered gut motility, and changes in gut microbiota. Stress hormones like cortisol and adrenaline play a role in influencing gut function. Managing stress through techniques like mindfulness, exercise, and a gut-friendly diet can promote better gut health and overall well-being. Understanding this link is crucial for maintaining a healthy digestive system and mental health.
What are stress ulcers?
The term “stress ulcer” refers to a specific type of ulcer that forms in the stomach lining due to physical stress or physiological stress from a serious infection, serious injuries such as head injury, organ failure, or other serious medical conditions requiring placement on a ventilator or admission to an intensive care unit.
Role of Stress Hormones
The mind-body connection is the intricate link between our mental and physical health. It acknowledges that our thoughts, emotions, and behaviors can influence our physical well-being and vice versa. One crucial aspect of this connection is the role of stress hormones, primarily cortisol and adrenaline.
1. During stressful situations, the body releases cortisol to prepare for the “fight or flight” response. This hormone increases energy levels but can also weaken the immune system and impair digestion if released chronically. Adrenaline is another stress hormone that triggers immediate physical responses to stress, like increased heart rate and heightened alertness.
2. Chronic stress and the prolonged release of stress hormones can have detrimental effects on both physical and emotional health. It is associated with various health conditions, including cardiovascular diseases, gastrointestinal issues, and mood disorders like anxiety and depression.
3. To manage stress and maintain a healthy mind-body balance, mindfulness practices, regular exercise, and strong social support are beneficial. By recognizing the impact of stress hormones and implementing stress management techniques, we can enhance our overall well-being and lead healthier, more fulfilling lives
Lifestyle changes to prevent/manage ulcer
✓ Consume a balanced diet with high-fiber foods, probiotics, and low-acid options
✓ Avoid junk foods because they worsen the symptoms
✓ Minimize non-steroidal anti-inflammatory drug (NSAID) usage or use lower-risk alternatives.
✓ Practice stress-reduction techniques like meditation, deep breathing, and yoga
✓ Quit Smoking as it increases ulcer risk and hinders healing
✓ Limit alcohol intake to reduce stomach irritation
✓ Stay active to manage stress and improve digestion
✓ Prioritize sufficient sleep each night for overall health
✓ Drink plenty of water to support digestion
✓ Refrain from large meals close to bedtime to reduce acid reflux risk
✓ Adhere to prescribed medications for maximum effectiveness
Learning to manage stress can be an important part of improving your overall well-being, whether you’re concerned about it exacerbating an ulcer or contributing to other health issues.