We’ve all had those meetings or days where we feel our stress levels rise but for many of us, that moment of stress has insidiously turned into days of stress…
If you can relate to this, read on for some potent insight that will allow you to take back your power and dissolve the stress that has taken hold in your life for the good of your health as we all as your mood.
First – a little bit of science if I may - when we are stressed the body secretes cortisol, which is an essential survival hormone created by the adrenal glands. Cortisol is activated by the Sympathetic Nervous System and increases when the body has a ‘fight or flight’ response to stress. Cortisol has a bad reputation but in small amounts it has a positive effect on the body and gives us energy for survival. At very low cortisol levels we are under aroused, inactivate, bored. One of the main jobs of cortisol is to keep inflammation from getting out of hand, which is essential for long term wellbeing. So to summarise, cortisol has a part to play in how we feel but it’s so vital that it is maintained so we don’t feel like we want to run away (too much!) or fall over with fatigue (not enough!)
In today’s world we have more “stressors” that raise cortisol levels including; media overload, sleep derivation, inadequate nutrition, high sugar an idiot boss, disorganised partner or caffeine load etc.
Is it any wonder that our cortisol levels can go into overdrive, affecting our bodies when perceives one of these stress triggers? But how? Well to get into the nitty gritty, since you asked:
· Cortisol tells the liver to convert stored energy into sugar, giving you a burst of energy
· As blood sugar is raised, insulin is pumped from the pancreas to regulate this and prevent cellular damage
· Immune system is stimulated to deal with any invaders, minimizing inflammation
· With adrenaline works to elevate blood pressure, giving your more blood flow and oxygen to the brain, causing a hypervigilant state.
· Once the danger has passed the parasympathetic nervous system switches on and we return to a state of calm.
This is a great way for the body to get us ready and this system works perfectly as long as the whole cycle is completed and we reach the state of calm afterwards. Problem arises when its triggered too often and therefore hardly any down time or it remains permanently switched on. Are you leaving that stressful meeting to come back to a whole load of emails that keep you in that ON position.
What signs might you see if you are permanently switched ON?
· Anxiety – if we are constantly in this hypervigilant state then this can lead to anxiety and insomnia. This is a vicious circle as the less we sleep the more strain on the body.
· Brain fog – are you forgetting more than you used to, or struggling to remember what you did yesterday never mind the weekend? Constant high cortisol could be driving this.
· Digestive problems – It is important to be relaxed when eating as high cortisol means energy is diverted away from the digestive system as this is not essential. This can lead to bowel problems, indigestive foods, nutrient deficiencies.
· Muffin top – Do you store fat around your middle and no amount of crunches or gym sessions will get rid of this. Well cortisol tells your body to store fat here for an emergency, so your food will quickly be turned into fat and stored here.
· Immune system – as we’ve seen this is activated in times of stress but we do not want this to stay activated if not needed. Long term activation can lead to autoimmune diseases, allergies, eczema, frequent illnesses.
· Hormonal problems – cortisol diverts energy away from the reproductive system by signaling to your pituitary gland to release prolactin, which in turn suppresses your sex hormones.
Do any of the above resonate with you? Well first of all all remember that our bodies have an amazing capacity for self-repair, so you’ve got this.
Dietary changes to support stress reduction if you are feeling overwhelmed.
· Eat within an hour of waking – typically you may not feel hungry in the morning as cortisol levels are at their highest but if you have constant low energy or fatigue you need to the energy. Skipping food in the morning means you are on catch-up during the rest of the day.
· Good quality protein is essential for adrenal recovery, keeping blood sugar balanced and detoxification. Every meal, especially breakfast as this is where I often see it missing, should contain a protein portion.
· Include complex and slow release carbohydrates in your evening meal - Glucose is our fuel and carbohydrates are the quickest source of this. Fat can be broken down into glucose but this mechanism raises cortisol, which we don’t want to happen in the evening. Lowering cortisol will help with weight reduction and improving sleep. Include the following:
o Sweet potato, brown/black/red/wild rice, quinoa, oats, buckwheat, millet
3 essential nutrients
· Vitamin C – The MOST important, as the more cortisol made, the more vitamin C used. It is also a key antioxidant so can assist with any oxidative damage.
· Vitamin B5 is involved in the manufacture of cortisol and is essential for energy production
· Magnesium – this is depleted when we are stressed so we need to optimize levels. It is essential for the energy part of every cell in your body, in particular the adrenal glands. It is best absorbed in the evening and supports relaxation and sleep.
So the next time you feel your stress button buzzing….
