Most of us know that stressing about things isn’t helpful for us both physically and mentally, but that doesn’t mean it’s easy to break the cycle. If you’re looking for some ways to help lower the physical and mental symptoms of stress, look no further. In today’s article Dr. Stephanie Bristow talks about what happens within our body when we’re stressed, touches on a few supplements that can be helpful during trying periods, and offers encouragement to find the root cause of your stressors.
Cortisol is a hormone secreted by the adrenal glands, two tiny yet crucial glands that sit atop your kidneys. Cortisol is often referred to as our ‘stress’ hormone as it’s secreted in excess from the adrenal glands during times of stress. During short term stressful events cortisol is a necessary hormone which allows us to rise to the occasion and deal with the stressor in front of us. Unfortunately so many of us experience chronic stress, whether it be quite intense or continuous low level, our bodies perceive this stress and interpret with the response of releasing cortisol. During the short term stressful situations cortisol is a useful hormone, affording us the energy to deal with the stressor. It becomes a problem for our health when it sticks around long term.
Prolonged & excessive cortisol secretion causes:
- Consumption of your muscle tissues for fuel, causing a decrease in muscle mass.
- Increase the amount of glucose in our bloodstream and causes cells to become resistant to insulin, the initial stages of diabetes.
- Causes weight gain around the abdomen. Cortisol causes glucose to be released into the blood but there is not enough physical activity to burn it off (typically a mental/emotional stressor) so it’s stored as fat, most commonly around the abdomen.
- Blood sugar imbalance symptoms: shakiness, irritability, fatigue, headaches and anxiety.
- Interferes with the proper functioning of thyroid hormone resulting in decreased metabolism.
- Blocks an appetite suppressing hormone (leptin) and stimulates an appetite boosting hormone (neuropeptide Y).
- Depletes serotonin a ‘happy hormone’ lowering mood.
- Blunts growth hormone production, responsible for tissue rejuvenation and anti-aging.
- Causes difficulty sleeping. Cortisol should be at its lowest at night, but with stress it’s often quite high at night, making it difficult to fall asleep, stay asleep and wake rested.
During these stressful times the adrenals are working in overdrive. Depending on your vitality, reserves, resilience and health history determines how long you’re able to maintain this high level of cortisol production. Eventually these tiny adrenal glands are unable to keep up with the demand and cortisol production plummets leaving you feeling completely physically and mentally exhausted.
Regardless of how much or little cortisol you are secreting, the adrenal glands need support and nourishment to promote proper functioning. Here are ways to support the adrenal glands (check with your ND before starting supplements):
- Vitamin C is a potent antioxidant, naturally highest in the adrenal glands and essential to their function. Eat lots of fruits and vegetables rich in vitamin C. If considering a supplement look for buffered vitamin C with bioflavonoids for increased efficacy.
- Keep blood sugar stable: When blood sugar levels fall the adrenals are stimulated to secrete cortisol and adrenalin in order to boost blood sugar. Maintaining your blood sugar this way leads to excessive cortisol secretion consequently leading to cortisol depletion/adrenal exhaustion.
Here are a few suggestions to keep blood sugar stable:- Reduce your sugar intake, but particularly processed sugars and high fructose corn syrup.
- Reduce your carbohydrate content, especially low fibre carbohydrates. Choose carbohydrates with protein and fibre content like quinoa, amaranth, millet, wild rice and legumes.
- Reduce caffeine, especially coffee. This causes a spike in cortisol levels.
- Consider a Bcomplex supplement: During stressful times, B vitamins are quickly used and can become depleted. Products that contain ‘activated B’s’ are ready to be used and don’t require conversion.
- Evaluate where your stressors are coming from. This is at the heart of the matter; in order to truly heal this area needs attention and care. Start by taking a look at the factors causing you stress (that may be the easier part), the hard part is more often learning how to deal with these stressors and working towards changing your emotional pattern/reaction towards them. Working with an ND or therapist can help you understand where these patterns came from and how to begin to let them go.
-Stephanie Bristow, Naturopathic Doctor