Breaking the Stress Cycle

Stress is a commonly neglected but extremely important aspect of our health. Stress doesn't just refer to emotional or mental "distress"- such as a difficult job or strained relationship. It can also result from type-A perfectionism, workaholism, lack of communication, or living in conflict with your inner truth. Our body can be stressed by a diet high in sugar or processed foods, autoimmune disease, and even the blood sugar "rollercoaster" resulting from a seemingly "healthy" diet. See our free Healthy Foundations e-book for more information about these health basics.

Some stresses that would be considered "eustress", or positive stress, include exercise, healthy competition, and the birth of a new baby. All stressful events but unequivocally a huge change for the body.

And even if you experience a healthy level of stress, if you do not give your body a chance to relax and repair, your health can suffer! It feels incredibly pervasive in most of our lives- including mine! I'm a full-time student (currently pursuing my bachelor's degree in nursing), run Hearts for Health with Kristen, and also have 2 jobs. So I am right there with you. It feels so difficult to make the changes, but I promise it is worth it. I have seen miraculous changes in my health from addressing this component! Read on to see how stress impacts your body and what to do about it.

How does stress affect the body?

The stress response is not, in and of itself, harmful to our health. It has a tremendous role in allowing humanity to survive up to this point. When the body recognizes a stress, such as an injury, inflammation, or emotional trauma, the adrenal glands will produce excitatory hormones- adrenaline & cortisol- to help us cope. To your body, any small stress might as well be running from a tiger! You might know this as the "fight or flight" response.

We need the stress response to wane so that the "rest and digest" mode of the nervous system can take over. When your body is in a parasympathetic or relaxed state, cortisol and adrenaline levels go down, heart rate decreases, and healing can occur.



How does the stress response affect our health?


#1. directly promotes an autoimmune attack on the tissues

When we have an autoimmune disease, the immune system's B cells (meant to make antibodies to foreign invaders) make antibodies to a tissue in the body, such as the pancreas or thyroid. They attach to the tissue and signal that it should be destroyed. Stress, blood sugar spikes, lack of sleep, and overexercising all promote the activity of Th17 cells, which promote the autoimmune attack. To add insult to injury, regulatory Th3 cells cannot keep this function in check when the body is under stress.

How to improve regulatory T cell function: increasing endorphins (exercise, low-dose naltrexone), glutathione, vitamin D supplementation.

My favorite Vitamin D supplement is Metagenics Vitamin D3 w/K2. This is a high-dose form so please get your Vitamin D levels tested before supplementing. I aim for a level of Vitamin D between 50-70 ng/mL, so I change the frequency of my dosing based on season and lab results.

Glutathione is an extremely powerful antioxidant, and is shown to improve immune function in lupus and rheumatoid arthritis patients. My favorite is from Quiksilver Scientific. 

#2. Breaks down the intestinal barrier

This often leads to increased food intolerances and increased intestinal permeability, also known as "leaky gut". The body will react to undigested proteins passing through the intestinal lining, mount an immune response to these foods. The release of these inflammatory mediators  (read: cortisol) further weakens the barrier, and worsens the "leaky gut".

#3. Changes your brain, priming you for mental illness

Under normal circumstances, neural stem cells will mature into neurons (active brain cells) or astrocytes (a type of glial cell). According to researchers at the University of California, chronic stress can cause these cells to mature into oligodendrocytes (myelin-producing cells). So essentially, you get less of the electrically active neurons and more protective cells. This is thought to be why chronic stress can have a negative effect on learning and memory: Stress affects the way communication occurs in your brain at the cellular level. 

#4. Breaks down the blood-brain barrier

The blood-brain barrier is a protective mechanism which separates the circulatory system (blood) from the extracellular fluid surrounding the brain. The external factor of stress is a critical component to the development of central nervous system disorders. Stress and high cortisol release weaken this barrier and can increase the likelihood of an infectious material, toxins, or drugs passing through the BBB. "It is well known that inflammatory mediators in the blood destabilize [tight junctions] leading to barrier compromise..." ().

#5. Reduces sex hormone production. 

Chronically elevated cortisol levels (caused by high levels of stress on a daily basis) reduces sex hormone production and can lead to amenorrhea, anovulation, and hormonal imbalance. Pregnenolone is the building block of many hormones in our body- including both sex hormones and cortisol. High levels of stress require lots of cortisol to fuel the body- so much of the available pregnenolone is diverted to produce cortisol. Because there is less available, this can lead to decreased sex hormone production and in turn, symptoms of dysfunction such as weight loss resistance, anxiety, depression, hot flashes, mood swings, and even irregular or absent periods.

Personally, reducing my stress levels (both physical and mental) reversed my 3-year-long struggle with hypothalamic amenorrhea. I regained my period and hormonal health when I made these changes.

Modifying your lifestyle to promote a healthy stress response

Never fear- you don't have to stress about your stress! There are many ways to address the stressors in your life in a healthy, productive way. These include: meditation (even 5 minutes per day), yoga, long walks, taking time for silence and contemplation, addressing emotional health, and prioritizing self-care.

These are the three key habits I use to keep my stress in check in the craziness of daily life!

#1. Meditate with the HeartMath Inner Balance Sensor

Personally, I am terrible at meditating. This app helps me to get into a calm, yet alert state (by activating the parasympathetic nervous system) which assists in coping with the stresses of daily life. I aim to use it 5 minutes a day. Once you learn the technique, you can apply it in stressful situations. If you'd like to know more about HeartMath technology, this podcast from Katie at Wellness Mama is absolutely fascinating.

#2. Get Regular Exercise

I walk for at least an hour daily. I run 2-3 times per week and attend BodyPump (weightlifting classes) 2 times per week. I also aim for 1 yoga class per week, preferably a relaxing one. In our modern world we spend much of our time thinking and disconnected from our physical bodies. Physical activity reconnects us to the Earth and our body, along with relieving tension and promoting secretion of "happy" chemicals by the brain. 

#3. Boost Productivity by Prioritizing

I try to write down 3-5 things that "must" get done each day and then a few "bonus" items. I get those things done and generally have time for the bonus section. This makes me feel accomplished AND I ensure that I'm making time for activities that contribute to my purpose (like writing a blog post!) as opposed to just activities that are immediately urgent. Here is a great blog post with 10 ways to be more productive. 

Be sure to keep these life stressors in perspective. If what you're worried about won't matter a year down the road, do your best, then let it go. Best of luck to you on your de-stressing journey!