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It's no secret chronic stress [whether emotional or physical] has wide-ranging + negative impacts on health. In fact, stress has the ability to affect every area of our lives [physical, emotional, spiritual, social] and similarly, every area of our lives is able to induce stress. We are designed for short bursts of stress but it's the long stretches of unrelenting stress that begin to wear on our bodies from cell to soul.
what happens when we are stressed?
When we encounter something emotionally or physically stressful [i.e a project deadline, loss of a family member, physical danger], our adrenal glands stimulate the secretion of cortisol - a hormone designed to do the following:
sharpen senses + perceptions → so we can tune into potential threats around us
induce sweating → so our body is cool in the case of exertion
release hormones that make the blood “stickier” → so we will lose less blood if injured
stop digestion → so we can preserve our energy for running / fighting
increase blood flow to muscles → so they are ready for action
increase heart rate + blood pressure → so we can exert a large amount of energy if needed
increase breath rate → so our blood has lots of oxygen
stimulate the release of glucose into the blood to increase blood sugar → so cells have energy at the ready
suppress reproductive hormones → so we do not bring new life into a stressful environment
In the case of an acute [short-term] stressor, these reactions are good - our bodies are designed to adapt to + receive feedback from stress so we can face it more resiliently the next time it comes around!
is cortisol always bad?
No. Cortisol has many important functions in the body that are highly useful. In fact, our bodies secrete cortisol every morning to gently wake us up and prepare us to start the day. Cortisol also helps to regulate blood pressure, maintain the immune system and metabolism + quell inflammation. Without cortisol, we would not be our vibrant + energetic selves - it is, quite frankly, a critical life force hormone that is necessary to survive. Too much of a good thing is simply too much of a good thing; and when exposed to chronic stress over time cortisol becomes dys-regulated.
what are the effects of chronic stress?
Long-term elevated levels of cortisol [in the case of chronic stress] can lead to the following:
stimulation of fat deposits → weight gain
increased blood pressure → hypertension
increased protein breakdown → loss of lean muscle mass
demineralization of bone → weak bones
suppression of the immune system → illness
memory loss [hippocampus] → cognitive decline
depression → lack of motivation, desire + drive
increased blood sugar → hyperglycemia
decreased libido + fertility → miscarriage or amenorrhea
how can I tap out of the chronic stress loop?
protect your daily check in / pause
check in with yourself 3-5 times per day to notice how you’re feeling
choose one of the 6 core emotions [happy, sad, surprised, fearful, disgusted, angry] to distill your emotion down to the root
relish in the consistency of routine
consider which habits you can keep at the same time each and every day [i.e sleep / wake schedule, exercise, meals, etc] and stick to them as best as you can
be realistic about your capacity within each day
when taking on projects or planning out your time, realistically consider what you can handle without feeling overwhelmed
step out for a walk in the sunshine
aim to step outside for a 5-10 minute walk during the day whenever possible, especially after a stressful meeting, email or event, to remind your body it is safe
Over in our online membership The Table, we are dedicating three full months to the recalibration of cortisol which translates to resilient energy, sound sleep, and a deep sense of grounded peace. We'll be sharing nuggets of wisdom over on Instagram so be sure to follow along and join the waitlist for the next session dedicated to your superpowers: your sex hormones.
Unlocking Holistic Nutrition Secrets with Ellie Kempton
We are thrilled to share that Ellie Kempton, the founder of Simply Nourished Nutrition, recently guested on the "Holistic Health Habits" podcast! In this heartwarming episode, hosted by Sani Fernando, Ellie shares her inspiring journey from a competitive swimmer to a holistic nutrition expert. Her story beautifully illustrates the power of holistic health and the profound importance of truly listening to our bodies.
Tune in here for Ellie's inspiring insights and practical tips to guide your health journey.
references:
Aronson, D. (2009, November). Cortisol - its role in stress, inflammation, and indications for diet therapy. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/111609p38.shtml
Cleveland Clinic. (2021). Cortisol: What It Is, Function & Symptoms. https://my.clevelandclinic.org/health/articles/22187-cortisol
Nepomnaschy, P. A., Welch, K., McConnell, D., Strassmann, B. I., & England, B. G. (2004). Stress and female reproductive function: A study of daily variations in cortisol, gonadotrophins, and gonadal steroids in a rural Mayan population. American Journal of Human Biology, 16(5), 523–532. https://doi.org/10.1002/ajhb.20057
Ralph, C. R., Lehman, M. N., Goodman, R. L., & Tilbrook, A. J. (2016). Impact of psychosocial stress on gonadotrophins and sexual behaviour in females: Role for cortisol? Reproduction, 152(1), R1–R14. https://doi.org/10.1530/rep-15-0604
University of California - Berkeley. (2009, June 29). Stress puts double whammy on reproductive system, fertility. ScienceDaily. Retrieved May 31, 2024, from https://www.sciencedaily.com/releases/2009/06/090615171618.htm