How Long-Term Stress Impacts Your Health and Longevity
We all feel stress. We are familiar with daily stressors like running late, disagreements with family, a work project, or a school test. Many of us are familiar with more significant stressors in life, like a health crisis, the death of someone we love, experiencing a traumatic weather event, toxic relationships, or toxic work environments. When we experience stress (known to our bodies as threats), we go into fight, flight, or freeze. When that happens, we have a biological response; our bodies release cortisol and adrenaline.
Biological Responses: Cortisol & Adrenaline
Cortisol and adrenaline are hormones released by our body when faced with stress or a perceived threat. They help us sustain our body's ability to fight or flee the stress or danger.
Cortisol: its purpose is to help us by putting sugar into our bloodstream. This surge of sugar ramps us up to address the stress we are dealing with. And in short spurts, can help our bodies fight inflammation. It also slows down other systems in our body, like the digestive system, the reproductive system, and the immune system, so we can give all our energy to stressful or dangerous situations.
Adrenaline: its purpose is to increase our heart rate, energy levels, and blood pressure to help us tackle (or run from) the threat in our path.
So consider this: what happens when a body cannot get out of fight or flight mode? What happens to a body when stress is long-term, systems shut down for more extended periods, and adrenaline keeps pumping from your adrenal glands?
You may experience:
Headaches
Anxiety
Chronic muscle aches and tension (especially in your shoulders, low back, and hips)
High blood pressure
Sleep disruptions
Weight gain
Infertility
Weakened immune system and chronic illness
Excessive hair growth in women
Weak bones and fractures
How to Manage Cortisol and Adrenaline
Some people, because of long-term stress or other underlying health issues, aren't able to get out of fight or flight, and their body has excess amounts of cortisol and adrenaline. There are some things we should consider to help our bodies manage this.
Look at your food: we are finding out that the standard American diet of highly processed foods is increasingly bad for our bodies. But certain foods can be very healing. Choosing lean meats with fresh or frozen fruits and vegetables provides a perfect nutritional base. Other habits, like cooking with olive oil instead of canola or vegetable oil can make a noticeable difference in helping our bodies reduce inflammation and balance hormone levels.
Drink more water: We should aim for at least 64 ounces of water each day. Try replacing daily soda or juice with water sweetened with fruit.
Get your thoughts out of your head: When stressed, one of the healthiest things we can do is get it out on paper or talk to a trusted friend or advisor. This helps our brains process emotions and situations to handle them better.
Low heart rate exercises: We all need exercise, but people with excess cortisol and adrenaline need slower pace exercise like yoga, pilates, or nature walks.
Meditation and prayer: Meditation is the exercise of observing thought patterns and controlling them with specific tools. Sometimes, the tool can be deep breaths; sometimes, it is a simple prayer like "God is in control and works all things for His good," and for others, it might be a mantra like, "I am safe. I am loved."
Get adequate sleep: Proper sleep (7-9 hours per night for most adults) is required for bodies to function fully. If you have trouble falling asleep or wake up in the middle of the night, that is a sign that you may have some things on your mind that need to be processed. Look to point three about journaling for some tips.
Pick up a hobby: Finding activities that make you feel good and allow you to focus on something enjoyable can also help manage stress: reading, gardening, hiking, exploring new music, volunteering, woodworking, fishing, or writing a book.
Get a handle on what's coming up: Taking a few minutes at the end of the day, or once per week, to look at your upcoming schedule will help you feel more in control and able to manage the day ahead.
Don't mask your symptoms and avoid your stress: Ignoring your stress and numbing out to what is happening in your life can intensify your symptoms.
Things to Avoid When Managing Long-Term Stress
Alcohol
Tobacco
Drugs
Overwhelmed? Start small. Pick one or two of these items to focus on and make small goals for yourself. We often feel defeated and give up when we aim high and don't meet our goals. Give yourself the opportunity to succeed. Health is about progress, not perfection. Also, remember that it is perfectly acceptable to seek professional help, whether that be from a provider here at Madsen Medical, a dietician, a psychologist, or a spiritual advisor; it's always ok to ask for help.
