Managing Emotional and Mental Stress

Although it’s easier said than done, managing stress is one of the best things you can do for your gut. “Your gut and brain are constantly talking to each other, so when you’re stressed, your gut feels it too,” explains Margaret Schwiesow, DO, gastroenterologist at Kaiser Permanente in Virginia. It’s all thanks to the gut-brain axis, the complex network of nerves that links your gut and brain.

Basically, chronic stress can promote the growth of harmful bacteria, causing a microbial imbalance called dysbiosis. This can trigger a range of gut issues, including appetite changes, slow digestion, and inflammation, notes Eric Yoon, gastroenterologist at Manhattan Gastroenterology. It could also worsen bloating or prompt flare-ups of existing GI conditions, such as irritable bowel syndrome or inflammatory bowel disease, according to Dr. Schwiesow.  

All that said, “managing stress through mindfulness, movement, or therapy isn’t just beneficial for your mind—it helps calm your gut, too,” says Dr. Schwiesow. “If you’re having trouble managing stress, start small with daily habits that calm your body and mind. Even a 10-minute walk or a few minutes of deep breathing can ease tension and support gut function,” she explains.

Getting Enough Quality Sleep

Another habit that affects your gut health is sleep. “Poor sleep can disrupt your gut microbiome, which may lead to inflammation, bloating, or changes in digestion,” says Dr. Schwiesow. It can even dysregulate hormones that control your appetite, such as ghrelin (the hunger hormone) and leptin (the satiety hormone), per Dr. Yoon. Here’s why: Your circadian rhythm, or internal body clock, is tied to your gut—and vice versa. More specifically, circadian rhythms help maintain the function of your gut, while gut bacteria influence genes that control your circadian rhythms.

The good news? “One night of poor sleep is not likely to lead to significant [gut] disruptions,” says Dr. Yoon. But frequently getting inadequate or poor-quality sleep can certainly take a toll on your gut. To protect your GI tract and overall health, aim for seven to nine hours of sleep per night, as recommended by the CDC. Start by sipping on drinks that help you fall asleep, like tart cherry juice or lemon balm tea, and avoiding habits that prevent good sleep.

Staying Physically Active

It’s no secret that regular exercise benefits overall health, but it’s especially good for your gut. “Think of exercise as a natural massage for your digestive system. It helps keep things moving and reduces bloating and constipation,” explains Dr. Schwiesow. “Physical activity boosts circulation and signals your gut muscles to contract more efficiently, which helps move waste through your colon,” she adds. It also helps balance your gut microbiome by increasing the diversity of healthy bacteria, thereby supporting immunity and nutrient absorption, says Dr. Schwiesow. Not to mention, regular exercise benefits stress management and sleep—which, as mentioned earlier, support gut health too.

Fortunately, any type of physical activity is fair game here. “Walking, jogging, cycling, [and] strength training are all helpful for gut health,” shares Dr. Yoon. You don’t have to run a marathon to reap the benefits, either; walking for just 30 minutes on most days can reduce gut inflammation and improve how your body breaks down and uses food, notes Dr. Schwiesow.

Spending Time With Friends and Family

When it comes to gut health, social connections may be the last thing on your mind, but they’re surprisingly important for the gut. For starters, positive social connections can help reduce stress, which is key for supporting your gut. Lower stress levels can also promote better diet and lifestyle choices, further improving gut health, says Dr. Yoon.

Plus, positive social connections may directly influence your gut microbiome, notes Dr. Schwiesow. “According to research, people who spend time together, especially through shared meals or close contact, tend to share gut microbes, which can boost microbial diversity,” explains Dr. Schwiesow. “These microbial exchanges may help strengthen your gut health and immune system.”

Limiting Exposure to Poor Air Quality

Air quality is another overlooked factor of gut wellness. Not only can poor air quality trigger gut inflammation, but it can also negatively alter the gut microbiome, potentially leading to a microbial balance, per Dr. Yoon. In fact, air pollutants are thought to increase the risk of autoimmune diseases, including those that affect the GI tract, such as Crohn’s disease and ulcerative colitis, according to Dr. Yoon.

“Indoor air quality matters too, especially if you’re exposed to smoke, cleaning chemicals, or poor ventilation,” says Dr. Schwiesow. “Taking steps to improve the air you breathe—like using air purifiers or spending time in green spaces—can support both your lungs and gut,” she notes.