Health Impacts of Stress
How does stress cause our health to decline?
It’s the relationship between stress and inflammation, studied for decades, that unveils profound impacts to our health. Central to this interplay is cortisol, a hormone that acts as a bridge between our stress response and the body's inflammatory processes. When physical or psychological stress arises, our body's immediate response involves the release of cortisol which regulates various physiological functions, including metabolism, immune response, and inflammation. Cortisol as a signaling molecule, influences their behavior of our immune cells, and this interaction can either dampen or amplify the body's inflammatory response, depending on the duration and intensity of stress.
Cytokines and Immune Response
Inflammation, a natural defense mechanism, involves the activation of immune cells and the release of cytokines, small proteins that regulate immune responses. Under normal circumstances, inflammation helps the body fight off pathogens and heal injuries. However, chronic stress can disrupt this balance. Elevated cortisol levels, resulting from prolonged stress, can lead to an overproduction of pro-inflammatory cytokines such as interleukin-1 (IL-1), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha). This excess cytokine production can contribute to chronic low-grade inflammation, which, over time, is associated with health conditions such as cardiovascular and neurodegenerative diseases.
The Cortisol-Inflammation Feedback Loop
While cortisol can modulate inflammation, excessive inflammation, in turn, can affect cortisol regulation. Chronic inflammation can disrupt the body's cortisol receptors, leading to cortisol resistance. This resistance can result in a less effective regulation of inflammation, perpetuating the cycle of chronic inflammation.
The Role of Visceral Adipose Tissue (VAT) on Inflammation
Adipose tissue actively secretes various pro-inflammatory molecules known as adipokines. These include TNF-alpha, IL-6, and leptin, among others. In obesity, especially visceral obesity, there is an overproduction of these adipokines. Elevated levels of pro-inflammatory cytokines contribute to a state of chronic, low-grade inflammation, which is a characteristic feature of obesity-related inflammation. It’s for this reason, the VAT seen on a DEXA scan is an important marker for tracking risk insulin resistance and the associated chronic inflammation.
Reducing Inflammation Naturally
Regular Exercise: Engaging in regular physical activity is a powerful way to modulate cortisol levels. Exercise not only reduces stress directly but also enhances the body's ability to manage cortisol. It will also reduce visceral adipose tissue where many of the pro-inflammatory cytokines are released, further reducing inflammation.
Mindfulness Practices: Mindfulness and deep breathing exercises can significantly lower cortisol secretion which, if done consistently in the face of stressors, may prevent large spikes of the stress hormone.
Adequate Sleep: Quality sleep is crucial for cortisol regulation. Chronic sleep deprivation disrupts the natural cortisol rhythm, whereas establishing a regular sleep schedule and creating a conducive sleep environment can aid in cortisol balance.
Nutrition: Incorporating omega-3 fatty acids found in fish and nuts helps reduce inflammation and supports a healthy cortisol response. Additionally avoiding large spikes in blood sugar, with resultant insulin spikes, may help avoid cortisol release.
Limit Caffeine and Alcohol: Excessive caffeine and alcohol consumption can disrupt cortisol regulation. Limiting intake, especially in the hours leading up to bedtime, promotes better sleep and helps maintain a healthy cortisol rhythm.
Social Support: Maintaining strong social connections and seeking emotional support from friends and family can buffer the impact of stress. Engaging in positive social interactions reduces cortisol levels and fosters emotional well-being, mitigating the inflammatory response.
Modulating cortisol response through lifestyle changes is key to reducing chronic inflammation through the mechanisms described above. Lifestyle changes can promote optimal cortisol regulation and avert chronic inflammation.
