The Impact of Chronic Stress on Our Health

Review #12: The Negative Impact of Chronic Stress on Our Health and Easy Ways to Beat it

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Acute vs Chronic Stress

I bet you have been stung by a bee, or been jump scared at a haunted house, or even had your heart sink because you forgot to do that homework assignment. Yes, we have all been there and felt our hands shake, our breathing intensify, and our heart rate increase. These signs are typical in an acute stress response, a response only meaning to last a few minutes, often referred to as the “fight or flight” response. Our body goes from a parasympathetic state into a sympathetic state because of a stimulus that has triggered the release of epinephrine (or norepinephrine), sometimes called adrenaline (or noradrenaline). Epinephrine binds to receptors expressed on target cells and triggers a change in gene expression and cell signaling. With this rapid release of epinephrine, you have rapidly geared up for combat, now ready to run or fight to the utmost of your ability.

Another part of our stress response is much more subtle, and a disguised culprit, named “chronic stress”. This chronic stress can arise from many sources. Some of which include obesity-induced inflammation, type 2 diabetes, anxiety, psychological, and intestinal permeability. This chronic stress can cause hypercortisolemia. The high or slightly elevated levels of cortisol can cause a weakened immune system fatigue, stunt growth, and increase systemic inflammation. Several studies have found that people who report high levels of chronic stress have an increased risk of dying from cardiovascular disease. For example, a large-scale study of middle-aged men and women found that those who reported high levels of work-related stress were more likely to die from cardiovascular disease over a 14-year period than those who reported low levels of stress.

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Evolutionary Advantage of Cortisol

You might think that the release of epinephrine is the more ancient of the stress responses. After all, that spike in epinephrine hits like a truck and can make for some great athleticism. Despite logic, it is actually cortisol that is evolutionarily older. While our ancient ancestors and other mammals were running from predators, evolution selected for a longer acting stress signal. After all, the acute epinephrine response is exhausting and requires lots of energy, and you wouldn’t want to get too relaxed too quickly.

This evolutionary advantage of cortisol may have been useful in our nomadic ancestors, but as we domesticated and became more of a stationary body, the long-acting stress response can be detrimental to our health if it goes unchecked. Don’t get me wrong, cortisol is great. It prevents us from going hypoglycemic in times of exercise and can suppress the immune system in a stressful time. These things are useful today, but the perpetual release of cortisol from anxiety and other stressors can be extremely detrimental.

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Easy Ways to Lower Cortisol

1. Eat a nutrient rich diet
   • The lack of macro- and micronutrients can cause your cells sending stress chemicals, thus increasing cortisol release. Eating enough calories and nutrients is a sure way to reduce stress,
2. Meditation
   • Published research has showed that meditation can significantly reduce saliva cortisol levels, thus reducing stress.
3. Sleep
   • Getting enough sleep is crucial. Sleep is crucial for proper hormone balance, growth, and repair. Without proper repair, your cells release chemicals, triggering a stress response.
4. Family and Friends
   • Social life plays a vital role in your well-being. Being alone too often can cause depressive thinking and cortisol release. This method of reducing stress is highly variable, so be sure to find an appropriate amount of time to spend with family and friends that doesn’t negatively affect your alone time.
5. Exercise
   • Exercise can help to reduce stress and lower cortisol levels. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week.

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