I am seeing many patients struggling as a result of long-term or unmanaged stress, particularly at the moment during these ‘unprecedented times’ aka the pandemic that is Covid-19.

Stress can be beneficial to the survival of our species when you think of the fight-or-flight response that is required when you’re being chased by a lion. However, it can become problematic if your body continues to be exposed to high levels of stress for long periods of time. In particular, the body is not going to be able to rest, digest or reproduce in a dangerous/stressful environment. 

Types of stress

Acute stress can present as anger, irritability, anxiety and depression;

Episodic stress includes those who live with present or transient triggers of stress and tend to live a life of chaos.

Chronic stress is long-term and if left for an extended period can cause many and varied effects on the body.

The body can sustain and heal quite easily after a short period of stress however, the effects start to play out on the body when you are experiencing long-term stress (more than 3 months).

The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones can disrupt almost all of your body's processes. This puts you at increased risk of many health problems including:

·      Anxiety

·      Depression

·      Digestive problems

·      Headaches

·      Heart disease

·      Sleep problems

·      Weight gain

·      Memory and concentration impairment

·      Chronic fatigue

·      Adrenal burn out

 

Long-term production of cortisol affects the following systems:

·      Immune – cortisol long term reduces the effectiveness of the immune system by reducing killer T and B cells

·      Production of inflammation

·      Increases bio-availability of glucose, reducing glycolysis encouraging the body to hold onto stored fat

·      The pituitary gland and the production of prolactin which causes issues with reproductive hormones long term

·      Increases the use of B vitamins which impacts mood, energy, sleep-wake cycles, reproductive hormones, progesterone production

·      Impacts the thyroid, the organ that regulates metabolism

·     Changes to microbiome in the gut

·      Puts pressure on the liver which can increase cholesterol long term

·      Fertility can be affected by its impact of reproductive hormones

·      Reduces the production of melatonin which regulates sleep-wake cycles

·      Reduces the production of testosterone, initially testosterone levels increase and then burn out

·      Dysregulated blood sugar levels and an increase in insulin

 

Foods that increases cortisol: 

·      Refined carbohydrates

·      Refined sugars

·      Alcohol

·      Caffeine

·      Fried food

·      Artificial sweeteners

 

Stress uses up many more nutrients in the body - especially B vitamins, zinc and omega 3’s. So increasing the intake of foods rich in these nutrients is important or supplementation as a back-up.

Focus on a whole foods diet where possible and eliminate foods that increase cortisol production. The good news is, there are a number of foods that you can consume that will help reduce the cortisol in your system.

 

Foods that reduce cortisol:

·      Dark chocolate (YES!!!) rich in l-theanine and magnesium which are key nutrients in reducing cortisol

·      Black and green tea – l-theanine content

·      Fermented foods – has been shown to reduce cortisol levels and regulate stress-related gut dysbiosis, foods like kombucha, sauerkraut, miso

·      Complex carbohydrates

·      Proper hydration – adequate filtered water throughout the day

·      Foods high in OMEGA 3 – fish, chia seeds, nuts and seeds, olive oil

·      Oats – amazing for nervous system nourishment

  

Whilst it’s not possible to eliminate every stressor in our lives, it IS possible to manage the way we cope with it.

Stay tuned for part two, where I share the best herbal medicines for stress and my life-hacks to reset your nervous system.

If you would like to book a consultation to discuss your health and wellbeing please book a consultation.

Photo by Kinga Cichewicz on Unsplash