Stress Management: Forget Junk Food, Stress Might Be Worse for Your Gut!

We often think of gut health as all about what we eat. And while diet is important, I have found that it is even more about how we live. Stress can be one of the biggest gut disruptors! Believe it or not, chronic stress can wreak more havoc on your gut than junk food.

Our bodies were not built for modern life’s constant, high-level stress. A little stress is manageable, like work deadlines or surviving a hectic holiday. But the day-in, day-out kind silently chips away at our health.

This is because when you face stress (physical or emotional), your body kicks into survival mode by releasing adrenaline and other stress hormones. For example, if you are hiking and suddenly get chased by a bear, your heart races, your pupils dilate, and your blood starts clotting faster to protect you. This is your body keeping you alive.

But what happens when the “bear” is a toxic work environment or a chronically packed schedule with no breathing room? That same stress response stays on, day after day, and your body never fully resets. Over time, this can lead to chronic inflammation, suppressed immunity, and even gut imbalances.

This type of chronic stress has been cited as weakening the gut lining, which can allow toxins to seep into the system, leading to a myriad of health concerns. Stress also alters the microbial diversity in the gut, meaning there are fewer good bugs, allowing more pathogenic bacteria to proliferate. Since around 70 percent of the immune system resides in the gut, stress and gut health are intimately connected.

This is why stress management is not just a wellness buzzword; it is essential for our health, especially the health of our gut! Here are a few simple but powerful ways to incorporate it into your daily routine:

Stress Management Tips

1. Make Self-Care Non-Negotiable

Carve out 15-20 minutes daily to do something just for you. It could be journaling, dancing, walking, or anything that brings you peace and joy. Self-care also includes setting boundaries and cutting ties with anything (or anyone) that drains your energy. Remember, it is not selfish, it is essential.

2. Try Yoga & Meditation

Meditation is a powerful tool for calming the mind and easing anxiety. It can also help lower blood pressure and reduce symptoms of depression. Yoga takes it further by combining breath and movement to ground you in your body. Even just a few minutes a day can make a big difference. There are many free resources available online for guided meditations and yoga practices you can do right in the comfort of your own home!

3. Get Outside

Nature is one of the most underrated stress-busters. Take your lunch break outside, go barefoot in the grass, or walk the dog and soak up some sun. The mind-body connection strengthens when we reconnect with nature, even just a few minutes can boost your mood.

4. Journal It Out

Getting your thoughts on paper can be incredibly therapeutic when stress builds up. Journaling helps process emotions and provides clarity, often making problems feel smaller and more manageable. It’s a safe, private space to let it all out.

5. Incorporate Activity

Incorporating daily movement is a powerful way to reduce stress and boost your mood. That said, when you are feeling overwhelmed, exercise can often feel like the last thing you want to do. That is why it’s helpful to focus on small, manageable bursts of activity. Gentle movement, like short workouts or even a simple walk, can be far more beneficial during stressful times than high-intensity training, which can put more strain on the body.

6. Cook Nourishing Food

It can be hard to find the time and energy to eat healthy during times of stress, but that is exactly when our bodies need nourishment the most. Cooking can also be surprisingly therapeutic. I like to set aside one day a week to meal prep, it helps ensure that nutritious, feel-good food is always within reach. One of my favorite strategies is creating a “salad bar” in my fridge: I prep a couple of proteins and simple sides so that when hunger strikes, I can quickly build a balanced plate that supports steady energy and overall well-being.

7. Create Self-Care Ritual

I have what I like to call my self-care ritual, my go-to emergency first aid kit for when life starts to feel off track. I originally created it while I was healing from Lyme disease, during a time when pushing myself too hard would set me back. This ritual became essential in helping me reset, and I still rely on it today, whether I have been traveling, overcommitting, or just feeling a little out of balance.

My personal ritual includes making a big batch of gut-healing bone broth, daily meditations, Epsom salt baths, sauna sessions, and prepping simple, easy-to-digest meals like soups and stews. These steps help ground me and support my body’s natural healing process.

Of course, everybody is different, so I encourage you to create your own self-care ritual filled with things that bring you back into alignment. Think of it as a toolkit to turn to in times of increased stress or when your body is asking for a little extra love.

8. Get Enough Sleep

Getting enough quality sleep is one of the most powerful tools we have for managing stress. While we sleep, the body repairs itself, hormones are regulated, and the nervous system has a chance to reset. Without adequate rest, stress levels rise, our mood and focus suffer, and even our gut health can take a hit. Prioritizing a consistent sleep schedule, creating a calming nighttime routine, and minimizing screens before bed can all support more restful, restorative sleep.

Stress significantly impacts our health, and the gut feels it most. That is why supporting your body with nourishing foods and a lifestyle that includes calm, joy, and balance is so important. You don’t necessarily need a complete life overhaul, just minor, consistent choices to prioritize your well-being!