Stress & Your Health

I know I’m not alone when I say I’ve really been feeling the effects of stress lately. The normal day-to-day stresses of life, juggling kids and work are one thing. But when you add in a certain virus, an election, and increased economic uncertainty, the layer upon layer of stress and worry becomes overwhelming.

Before I begin, let me acknowledge that there are times and ways in which stress can be good for you. Sounds crazy? It’s not! “Eustress,” is a form of stress that comes from the adrenaline rush that accompanies the excitement of an event or interaction with someone you enjoy. The source of this type of stress is fun. Yay!

Next up, we have acute stress. Acute stress, while not as enjoyable as eustress, does have an added benefit: it leads to laser focused concentration for short periods of time which may not be as enjoyable as eustress but does have the benefit of laser focused concentration or a surge in energy for a short period of time. Both eustress and acute stress are stress reactions that are beneficial and welcome from time to time.

And then there is chronic stress. We have all experienced this kind of stress: it feels like it is never-ending, it’s usually accompanied by elevated blood pressure and headaches. This kind of stress can wear you down mentally and physically and if prolonged, can lead to health issues.

Hormonal Storm

We tend to accept chronic stress as a part of life but it has been shown to usher in hormonal imbalances that can wreak havoc on our health over time.

Chronic stress has been linked with many longterm health issues including blood sugar imbalances, cardiovascular damage, cognitive decline, immune system impairment, and poor digestion. If that’s not enough, both poor sleep and weight gain are also associated with stress and both can be sources of stress.

When your body finds itself in a state of stress, a series of biological functions are triggered. In a state of stress, your HPA axis (hypothalamus, pituitary gland, and adrenal glands) comes online. The hypothalamus sounds the alarm with epinephrine which sends your blood pressure and heart rate higher. Then corticotropin-releasing hormone (CRH) is released which signals your pituitary gland to release adrenocorticotropic hormone (ACTH) which then signals your adrenal glands that your body needs cortisol—stat. 

Cortisol is both your friend and your enemy. Think of it like your frenemy. It creates the biological changes necessary to get you through the current threat but when cortisol levels stay elevated over time, this is where we find encounter the real danger of chronic stress.

Stress + Sleep 

Chronic stress contributes to a prolonged state of hyperarousal. This is when your hormones like adrenaline and cortisol remain elevated and make it difficult to fall asleep and stay asleep.  

According to the CDC, 1 in 3 Americans aren’t getting the recommended 7-9 hours of sleep each night and the lack of sleep contributes to other concerns, namely mood swings and weight gain.

When we are tired and unable to fully function mentally, we turn to crutches such as caffeine, sugar, and processed foods for an immediate surge of energy to get us through. Only by this point, levels of ghrelin, our hunger hormone, have increased and leptin, the hormone that says, “I’m full,” has decreased. And here, my friends, we find ourselves on the edge of a downward spiral.

Stress + Weight Gain

Maybe now you’re beginning to see how stress contributes to weight gain and creates a vicious cycle.

An increased appetite is often a hallmark of stress as we seek to comfort and distract ourselves (sound familiar?). Heightened cortisol and insulin levels wreak havoc on the hormonal balance needed for healthy metabolism.

Cortisol and insulin compete for absorption and cortisol, the hormone that responds to stress, usually wins, leaving blood sugar elevated which triggers hunger. This is why this vicious cycle is so hard to break.

In short, when your body is in a state of chronic stress, your cortisol levels never get low enough for your insulin to be used so feelings of hunger persist. Even worse, chronically elevated levels of cortisol also contribute to the reduced nutrient absorption and to the conservation of fat. This means that no matter how hard you try, it’s going to be really hard to lose weight.

5 Ways I Reduce Feelings of Stress

Each of us needs to find ways to manage and relieve stress. Five stress reducers that work for me: 

1. Pre-sleep routine

I power down my electronics at least 60 minutes before going to bed. I keep your bedroom cool–68F or lower—to help my body’s core temperature dip into the zone that ushers in deep sleep. I have also found that taking Valerian Root after dinner helps me relax and get more restful sleep.  

2. Meditation + Deep Breathing

Meditation is one of the best ways to moderate how your body responds to stress both physically and mentally. Meditation reduces blood pressure and increases the oxygenation of cells. I take a few minutes to meditate each morning to clear my mind to get ready to tackle the challenges of the day. If meditation isn’t your thing, deep breathing is another way to calm your nervous system.

3. Regular Exercise

Moving my body and working up a sweat more days than not is great for my boosting immunity, cardiovascular health, and keeping my muscles strong. But exercise can also help eliminate toxins from my body allowing my body to relax and rejuvenate. Most weeks I move my body 5 times a week. I’ve played around with timing and for me, early morning is best. When I exercise too late in the afternoon, I find it makes it more difficult to fall asleep.

4. Journal

One of the my go-to tools is opening up my journal and writing it out. There is something freeing about putting it all on the page. Another option along the same lines is to write a gratitude list at the end of each day. It can be as simple as one truly heartfelt gratitude for someone or something you interacted with that day.

5. Take a bath

A warm bath at the end of the day is a great way to relax body and mind, reduce stress, and set you up for restful sleep. I add a cup or two of Magnesium Flakes to my bath but if you don’t have them, Epsom salts will do!

It would be nice if we could snap our fingers and make chronic stress disappear but until that technology exists, try the stress relieving tools I’ve included above and see if, with a little practice, you feel calmer and better able to handle chronic stress.

Want to learn more about your own health? Get in touch to set up your free 15-minute consultation. I offer in-person, phone, and Skype consultations.