STRESS AS A NATURAL OCCURRENCE
Our bodies are designed to handle variations from diet, exercise, stress and weight. It regularly produces assorted hormones for a period of time to take care of these situations. All this is a normal cycle for the body.
STRESS & HORMONES
The challenge is when that stressor continues for a prolonged period of time. This causes the body to overproduce hormones, thus stressing the entire system, breaking down cells, tissues, and organs.
Epinephrine does not stick around very long in the body however, when stress is prolonged, cortisol does. This hormone will affect the body in many detrimental ways. [2]Excess cortisol will:
• Decrease metabolism by inhibiting thyroid function
• Depletes protein in the muscles, bones, connective tissue and skin which can cause fatigue, weakness, thinning of the bones, and bruising
• Decreases the production of androgens and growth hormones which build muscles
• Can cause insulin resistance[3]
• Increase fat accumulation, especially in the belly
• Increase appetite and carbohydrate cravings
• Will cause depression, anxiety, and mood swings
Is cortisol related to abdominal obesity?
“Yes. There is a link between high cortisol levels and storage of body fat, particularly “visceral” abdominal body fat (also known as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity and around the internal organs, whereas “regular” fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes.”[4]
The challenge with cortisol and weight is this. First, when you are stressed you produce more cortisol which will lead to weight gain. When you are overweight the adrenal glands produce more cortisol so it is a viscous cycle.
ADDITIONAL AFFECTS FROM STRESS
Free radical production
THE NEGATIVE ROLE OF CERTAIN FOODS & DRINKS
Food can play an important role in both exacerbating the problem and relieving the problem.
The following list will cause the adrenal glands to produce adrenaline and cortisol. Over the long term this will eventually exhaust the adrenals:
• Caffeine, especially beyond one or two cups a day on a regular basis will actually act like long term stress in the body
• Chocolate in excess as it will act as a stimulant
• Soda will affect blood sugar levels as well increase production of stress hormones
• Heavy alcohol consumption will cause the adrenals to overreact
• Refined foods and sugar will affect insulin production and consequently blood sugar spikes and falls
• Refined foods will deplete the body of essential vitamins and minerals thus stressing the entire system
• Refined salt is chemically cleaned and devoid of all minerals and will increase blood pressure
• Can create a more acid pH in the body, which allows for disease to develop
THE ROLE OF HEALTHY FOODS
The following is a list of vitamins and minerals that will support the body during stressful times and therefore should be included in your daily meals:
• B Complex is necessary for the production of all neurotransmitters including Seratonin, which is a calming neurotransmitter, and it vital for the functioning of the adrenal glands. Foods high in the B vitamins include: dark leafy green vegetables, wheat germ, brewer’s yeast, most grains
• Vitamin C is depleted with prolonged bouts of stress and is also required for normal functioning of the adrenal glands. Sources include: fruits especially citrus and berries, tomatoes and green vegetables
• Vitamin A is an antioxidant thus maintaining the health of the cells. Foods rich in A include: milk, eggs, butter, and fruit
• Vitamin E is also an antioxidant. Foods rich in E include: nuts, germ oils and green leafy vegetables
• Minerals, especially magnesium which relaxes muscles. Sources of magnesium include: leafy green vegetables, beans and legumes, vegetables, seaweed, nuts (almonds, cashews and filberts especially) and seeds (especially sesame)
• Omega 3 fatty acids have a positive effect on moods. Sources include: salmon, tuna, sardines, flax seed oil, pumpkin oil, dark green vegetables
• Night shade vegetables as they have an expansive effect and therefore might be beneficial for someone tense from work, stress or activity which takes great concentration.[5] Nightshade include; all peppers, tomatoes, potatoes, eggplant
WHAT YOUR DIET SHOULD INCLUDE
1. Salmon
2. Eggs
3. Lots of leafy and dark green vegetables
4. Night shade vegetables, if you can handle them
5. Almonds, cashews, filberts and sesame seeds
6. Beans and legumes
7. Citrus fruits and berries
OTHER THINGS TO LOOK AT TO REDUCE THE AFFECTS OF STRESS
EXERCISE
• Moderate levels are best with a duration lasting less than one hour
• Critical to maintain optimal cortisol levels and hormone balance
• Helps handle stress by improving cardiovascular and musculoskeletal systems
• Improves insulin resistance (studies have shown that as little as 3 weeks of regular exercise can lessen insulin resistance[6])
LAUGHTER
• Using a similar protocol, the current research found that the same anticipation of laughter also reduced the levels of three stress hormones. Cortisol (termed “the stress hormone”), epinephrine (also known as adrenaline) and dopac, a dopamine catabolite (brain chemical which helps produce epinephrine), were reduced 39, 70 and 38 percent, respectively (statistically significant compared to the control group). Chronically released high stress hormone levels can weaken the immune system. [7]
MEDITATION
• The study, done in China, randomly assigned college undergraduate students to 40-person experimental or control groups. The experimental group received five days of meditation training using a technique called the integrative body-mind training (IBMT). The control group got five days of relaxation training. Before and after training both groups took tests involving attention and reaction to mental stress.
• The experimental group showed greater improvement than the control in an attention test designed to measure the subjects' abilities to resolve conflict among stimuli. Stress was induced by mental arithmetic. Both groups initially showed elevated release of the stress hormone cortisol following the math task, but after training the experimental group showed less cortisol release, indicating a greater improvement stress regulation. The experimental group also showed lower levels of anxiety, depression, anger and fatigue than was the case in the control group.
• "This study improves the prospect for examining brain mechanisms involved in the changes in attention and self-regulation that occur following meditation training," said co-author Michael I. Posner, professor emeritus of psychology at the University of Oregon. "The study took only five days, so it was possible to randomly assign the subjects and do a thorough before-and-after analysis of the training effects."[8]
YOGA[9]
• Asana are the physical postures that help with muscle relaxation
• Savasana is usually at the end of a class and it is a pose for complete relaxation
• Pranayama breathing practice
BREATHING
• Pranayama / Yogic techniques[10]
• Paradoxical breathing
• More on breathing
The challenge is to not stress yourself out by trying to do all these things at once. Pick one, two, or at most three of the aforementioned benefits and start incorporating them into your life. As these become habit, start adding more.
To your health!
Julie Webster is a Certified Massage Therapist and Certified Health Counselor. She provides health education online and through seminars. In addition she has written a book titled “Regaining Good Posture” which is available as an ebook, with videos performing each of the stretches, through her website: www.julie-webster.com Julie is also available for presentations on posture and various health topics to corporations. To reach her visit her website or email her at [email protected]
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[1] Understanding Normal and Clinical Nutrition, 7th Edition
[2] Hormone Balance, Scott Isaacs
[3] A reduced sensitivity to insulin in muscle, adipose, and liver cells, Understanding Normal and Clinical Nutrition, 7th Edition
[4] Tom Venuto is a certified personal trainer, natural bodybuilder and author of the #1 best selling diet e-book, "Burn the Fat, Feed The Muscle
[5] Healing with Whole Foods by Paul Pitchford
[6] Per Hormone Balance, by Scott Isaacs
[7] The research is entitled Cortisol and Catecholamine Stress Hormone Decrease Is Associated with the Behavior of Perceptual Anticipation of Mirthful Laughter. It was conducted by Lee Berk with Stanley A. Tan, both of the Oak Crest Health Research Institute, Loma Linda, CA; and Dottie Berk, Loma Linda University Health Care, Loma Linda.
[8] http://www.sciencedaily.com/releases/2007/10/071008193437.htm
[9] Yoga can reduce cortisol levels, a finding which was documented in the October 2004 issue of the journal, Annals of Behavioral Science.
[10] http://www.kundaliniyoga.org/pranayam.html
Add a Comment5 Comments
If you're interested in a new approach to reducing stress, you might want to check out Deepak Chopra's new stress reducing program; it’s a first of its kind iPhone application implementing a comprehensive program to remove stress from daily life.
December 24, 2009 - 11:13amThis Comment
I just found your site and it is great. Our thoughts and our nutrition can be our best healers. Thanks so much for the great writing and insights. Courtney_182 http://www.shiftshappen-site.com
October 7, 2009 - 4:56pmThis Comment
Hi Courtney- Thanks for the comment. Just had a look at your site... great name by the way... you are doing some great work! Julie
October 8, 2009 - 9:25amThis Comment
Julie - Thank you so much for this thorough, comprehensive look at the effects of stress, and what we can do to deal with it. I know a lot of people have experienced high stress levels from the economy in the past couple of years, and when health problems have followed, the stress levels sometimes have been extreme. I especially appreciated the information on maintaining a healthy diet to combat stressful situations - it truly does make a difference. Again, thank you! Pat
October 6, 2009 - 6:24pmThis Comment
Pat- Thank you for your feedback! I just had a look at your background and I commend you on all you have professionally accomplished and your courage with personal challenges. I do feel eating is such a big piece of the health puzzle and am working on ways to get this out there more. Given your background, any thoughts would be most appreciated! All the best, Julie
October 8, 2009 - 9:23amThis Comment