In the era of rapidly developing civilization, where an intensive lifestyle dominates, everyone is exposed to a lot of stress. Most people have experienced minor/major stress in their lives, but have you ever wondered what the consequences are? Scientific research shows that short and mild stress can be something positive for the body, while strong and long-term stress can cause a cascade of negative consequences. Stress disrupts the balance of the entire body, and is also one of the main causes of somatic and mental illnesses. Stress factors include many things, but it should be emphasized that each person has their own “stress factor”. For some, for example, going out into the middle and giving a presentation will be something that paralyzes them, and for others it will be a pleasure.
During stress, two axes communicate. The first of these is the sympathetic nervous system – adrenal medulla axis, and the second is the hypothalamic – pituitary – adrenal cortex axis
What does this mean in practice?
The sympathetic nervous system is the so-called fight and flight response. In other words, under the influence of sudden stress, the sympathetic nervous system releases an impulse that causes the adrenal medulla to secrete adrenaline and noradrenaline. As a result, the heart rate increases, the pulse increases, and breathing becomes rapid and uneven, blood flows to the muscles, and digestion stops. This means that our body is ready to defend itself. The next stage is the stimulation of the pituitary gland by the hypothalamus. As a result, adrenocorticotropin is secreted, which stimulates the adrenal cortex to secrete cortisol. In physiological conditions, cortisol helps the body when threatened (e.g. it causes the release of more glucose into the blood to maintain an appropriate energy level). After a moment of stress, our body should return to homeostasis (i.e. no side effects on health). However, when chronic stress occurs, all these processes do not work properly. This results in, among other things, the constant secretion of cortisol.
Consequences of increased cortisol levels in the body
“Eating stress”
When exposed to high stress, many people are more likely to reach for high-carbohydrate and high-fat products. This is due to the increased level of the stress hormone cortisol and the hormone insulin. In times of high stress, people reach for highly processed products, as a result of which the body may function worse and excess weight may occur. It is worth noting, however, that the consequences of such behavior may also affect the mood and emotions felt. Therefore, it is worth finding your own ways to relieve negative emotions, and not necessarily look for them in food. For everyone, it may be something different, e.g. cycling, boxing, jogging, yoga, listening to your favorite music. People who are overly stressed can reach for products that support their sensitivity to stress factors. Dietary support, at a time of high stress exposure:
- Ashwagandha – scientific studies show a positive effect of ashwagandha on relieving stress among the population and a significant reduction in morning cortisol levels
- Use of probiotics – it has been shown that probiotics can reduce stress levels and alleviate stress-related anxiety/depression
- Magnesium – can provide significant benefits in everyday life for people exposed to stress
- Melatonin – reduces excessive cortisol activity
- Omega 3 acids – improve brain function, including having an impact on mental condition
- B vitamins – contribute to a properly functioning nervous system
- Resveratrol
- Adequate protein supply during day
Food products that help with excessive stress:
- Oily sea fish, seafood – a good source of omega 3 DHA and EPA acids
- Cherries, berries – a source of antioxidant vitamins
- Whole grain products (e.g. buckwheat, rye bread, oatmeal) – a source of some B vitamins
- Eggs – a source of complete protein and a number of important vitamins (vit. A, E, K and B2)
- Natural cocoa – a source of magnesium
- Lean meat, e.g. turkey – complete protein
The diet should be varied and rich in nutrients. It is worth reaching for products with a low glycemic index, and eating meals at regular times. Then there will be no glycemia disorders in the body and its negative effects (e.g. feeling of anxiety, low mood, irritability).
Proven ways to fight stress
- A walk – especially one in nature. It perfectly regenerates the adrenals, which are weakened by stress. In addition, a walk in the fresh air is exposure to natural sunlight. This in turn affects the production of melatonin, which regulates sleep.
- Conscious breathing – we promote the Buteyko breathing method. This is a technique that focuses on slow and shallow breathing in order to increase carbon dioxide in the blood. It is not only an excellent relaxation technique, but also improves overall health.
- Tibetan Rituals – these are 5 simple exercises that help reduce cortisol. In addition, they relax muscles and relieve tension. In addition, regular Tibetan rituals can improve the quality of sleep.
- Normobaric chamber – it supplies more oxygen than the environment in which we live. Proper oxygenation of the body supports the functions of the nervous system, positively affecting the reduction of tension. The atmosphere in the normobaric chamber is deeply relaxing.
Stress has a huge impact on the quality of our life and is a factor contributing to the development of health problems, so it is worth taking care of this zone. Everyone gets stressed in everyday life, but not everyone can cope with it. It is worth finding something for yourself or using our suggestions for relaxation. Additionally, you can use the advice of specialists, e.g. psychologists.
- Lopresti, A. L., Smith, S. J., Malvi, H. and Kodgule, R. (2019). Study of stress relief and pharmacological action of ashwagandha extract (Withania somnifera): a randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://doi.org/10.1097/MD.0000000000017186
- Nishida, K., Sawada, D., Kuwano, Y., Tanaka, H., & Rokutan, K. (2019). Health benefits of Lactobacillus gasseri CP2305 tablets in young adults exposed to chronic stress: a randomized, double-blind, placebo-controlled trial. Nutrients, 11(8), 1859. https://doi.org/10.3390/nu11081859
- Noah, L., Dye, L., Bois de Fer, B., Mazur, A., Pickering, G., and Pouteau, E. (2021). Effects of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed, healthy adults: a post-hoc analysis of a randomized controlled trial. Stress and Health : Journal of the International Society for the Study of Stress, 37(5), 1000–1009. https://doi.org/10.1002/smi.3051
- Zhang, N., Zhang, Y., Li, M., Wang, W., Liu, Z., Xi, C., Huang, X., Liu, J., Huang, J., Tian, D., Mu, J., Liao, X., and Zhai, S. (2020). Efficacy of probiotics on stress in healthy volunteers: a systematic review and meta-analysis based on randomized controlled trials. Brain and Behavior, 10(9), e01699. https://doi.org/10.1002/brb3.1699
- Majeed, M., Nagabhushanam, K., and Mundkur, L. (2023). Standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results of a randomized, double-blind, placebo-controlled trial. Medicine, 102(41), e35521. https://doi.org/10.1097/MD.0000000000035521