Key Steps
to De-stress and Improve Your Energy and Focus
Human body is usually able to cope with moderate acute forms
of physical and psychological stress; while, chronic stress impairs body's coping mechanism which leads
to appearance of symptoms and diseases including digestive disturbances, heart
and circulation disorders, cognitive decline, psychological and mood disorders,
metabolic syndrome, weight gain, auto immune diseases and even advanced
cellular damage. Better understanding of how the body's chemistry changes under
chronic stress enables us to take steps toward reversing the changes and
improving our overall health.
To treat symptoms of chronic stress, usually taking
conventional medicines alone will not be sufficient and in some cases the adverse
reactions make the situation even worse than it was, creating another level of
stress, mood and physical disorders. These types of drugs are mainly designed
to mask the symptoms of stress and often do not address the hormonal and
chemical changes such as the adrenal related hormones.
Body regulates the stress via a complex hormone messaging
from the pituitary gland in the brain to the rest of the organs like
adrenal.
Then in response, adrenal produces hormones like
cortisol and chatecholamines
(adrenalin & nor-adrenaline) affecting the rest of the body like heart, and
muscles. Chronic stress causes long time derangement of these hormones and the
way our bodies react.
As a simple example, chronic stress causes higher than usual
production of adrenaline which stimulates the heart muscle, affecting its
function and resulting in abnormal or irregular heartbeats. This scenario could
be replicated by affecting the digestive system, Immune system, respiratory
system, nervous system, bladder muscles, sexual system, etc.
Other hormone which is often heard in relation to the stress
is called cortisol. What does Cortisol do?
Healthy level of cortisol is necessary for maintenance of
optimal health; yet, in both low and high levels it could be very damaging.
Cortisol receptors are found on cells all over the body; therefore, the effects
of changes in cortisol levels could impact all the organs and tissues.
Cortisol plays an important role in our metabolism by
regulating the blood sugar levels via gluconeogenesis in the liver. It also
regulates metabolism of fats, carbohydrates, and proteins. It participates in
Catabolism meaning that it helps to break down big molecules. So; imbalanced
cortisol levels could change the body's composition and shape.
Cortisol balances the immune system and inflammation. High
cortisol level suppresses the immune system exposing the body to several
infections; while, low cortisol levels cause auto immune diseases.
Cortisol is responsible in responding to stress. For example,
Cortisol level goes up in response to the acute stressors which is so called
"Fight or flight respond".
Considering everyone will respond to a stressor differently,
only by knowing how the body responses to the stressors will help to better
identify and prevent the damaging effects of the stress. Generally our body is responding
to the stressors in three levels;
a) Immediate reaction which is known as "
fight or flight " state.
b)
Resistance state,
which the body is trying to adapt to the stress. In this state the cortisol
production increases. Long term stress will keep the body in this state causing
prolonged metabolic change like insulin resistance.
c)
Exhaustion state,
is when the stress weakened and defeated the body's coping mechanism. In this
stage the body is no longer responsive to the high levels of the stress
hormones, or due to some diseases body is unable to sufficiently respond to the
stress. In other words, chronic stress results in impaired stress respond. Therefore,
the body is unable to perform normally and symptoms like constant fatigue, not being
able to get up in the morning, mental fog, depression, anxiety, allergies,
sugar craving, etc are observed.
Chronic exposure of brain cells to the stress hormones will
alter their usual functions. This has been more evident in those regions of the
brain which control mood and memory. For instance, it has been found that the
brain cells become less and less responsive to serotonin.
Constant long term exposure to even a little higher than
normal levels of cortisol is enough to create disease or symptoms. Modern
society is full of stressors changing body's physiology and keeping the stress
hormones elevated all day long. Thus, finding effective alternative ways of keeping
the stress under control has become even more important.
Lifestyle changes, dietary supplement and natural herbs work
hand in hand to provide relief from mild to moderate symptoms of impaired
stress respond.
Stimulants like caffeinated drinks
and alcohol alter the normal pattern of cortisol. This provokes stress and disrupts
melatonin
production which eventually will interrupt healthy sleep cycle. Melatonin is
naturally produced by pineal gland in the brain. More melatonin is biologically
produced at night acting against the cortisol. Shift work and exposure to
stressors at night ,when the cortisol level should be low and melatonin high,
will alter this balance in the opposite way contributing to sleep and mood
disorders. Avoiding physical and emotional stressors and Implementing
techniques of relaxation, meditation,
Aroma therapy, and massage therapy has shown
to improve the stress respond. Reduced melatonin production can be addressed by
supplementing melatonin until the body regain its balance.
According to some studies imbalance
female and male hormones affects
the brain's response to the cortisol. For example Progesterone has some calming
effects on the brain, while during
menopause ,when the female hormone production
is reduced, more women with mood disorders and anxiety are diagnosed . This
could be prevented by
natural hormone replacements. Let's not to
forget that usage of steroid hormones and performance enhancing drugs also contribute
to hormonal imbalance which alters the brain respond to cortisol leading to a
wide range of mood disorders.
It is very well studied that providing a proper nutritional support
for adrenal and brain helps the body to perform much better under stressful
periods. Science shows High levels of steroids and cortisol deplete the body
from
Folic acid (folate) and vitamin B12 (methylcobalamin). On the other hand, B
vitamins are also necessary for optimum adrenal function. This is highlighting
the importance of supplementation with
B complex to restore healthy stress
respond.
Vitamin C is known for its antioxidant and immune supporting
effects.
Vitamin C is found in very high concentration in adrenal tissue, and it is
shown to be very important in the adrenal function. Those who supplemented with
vitamin C after exposure to extreme stress conditions, showed lower levels of
inflammation, cortisol, and adrenalin in their blood versus the control
group.
Minerals like
Calcium and Magnesium participate in the
production of adrenal hormones. Also; other trace minerals such as Chromium,
Manganese,
Selenium, and Zinc are found necessary for adrenal function.
Brain wave activity measures has shown amino acid
L-Theanine
is able to significantly calm the brain and promote relaxation; In addition, it
helps to improve focus and attention during difficult tasks.
Cell membrane structure contains a phospholipid called
Phosphatidylserine (PS). Taking PS supplement is found to weaken the affects of high
cortisol levels on the brain; plus, it plays a role in improving the cellular
communication.
When adrenal reaches to the point that is no longer able to
produce sufficient amount of cortisol, the
Licorice root extract will help. Licorice
prevents the degradation of the hydrocortisone by the liver, and increases the
level of cortisol in the blood. While
Licorice is very helpful when the cortisol
level is low, it may not be suitable
for everyone under daily stress and should not be taken for long period of time
without monitoring as it may contribute to high blood pressure and mineral
imbalance.
Herbs with calming effects such as
Valerian, Passionflower, hops,
and lemon balm are shown to be very effective in controlling stress and
reducing the negative symptoms of it. For example
Lemon Balm is found to be
effectively lower both anxiety symptoms and sleep disorders.
A group of herbs known for their
Adaptogenic properties. These
herbs are able to adjust the body's respond to the stress. They demonstrate
their unique harmonising ability though different physiological pathways. Among
them
Rhodiola
Rosea
, Eleuthero, Panax ginseng, Ashwaganda (withania), and cordyceps are very well studied and known in
natural medicine.
Rhodiola is found to be effective in
treatment of fatigue associated with chronic stress due to its ability to lower
both catecholamines and cortisol respond. Phyto-nutrients found in
Panax Ginseng and other Ginseng family
have been studied for their multiple health benefits including anti-fatigue and
anti-depressive properties.
Ashwagandha
is shown to reduce cortisol levels and inflammatory markers while improving the
DHEA levels.
Bacopa
in ayurvedic medicine is used as a tonic for nervous system. In clinical
studies participants taking Bacopa demonstrated remarkable improvement in
cognitive function and reduction in symptoms of anxiety. In a human trail
supplementing with
Cordyceps during exercise showed that it
increased cathecholamines levels and endurance.
Of course when it comes to
mood and memory, the benefits of omega 3
fatty acids can't be neglected.
Omega 3 fatty acids including EFA and DHA
balance the production of Omega 6. This balance is very important in regulating
the response of receptors for adrenal hormones. Number of different researches
suggest that those with mood disorders, depression, anxiety, and attention
deficit disorders are greatly benefiting from a protocol including omega 3
fatty acids.
Compelling number of studies and clinical trials related to
the stress and anxiety management suggest that the majority of unwanted stress
related diseases and symptoms are preventable by knowing how individuals respond
to the stress and identifying its signs and symptoms. Avoiding stressors and
providing good nutrition seems to be the most effective and important step
toward supporting mind and body against the daily emotional and physical stress.
Articles and
products featured by Health Palace are collected from a variety of sources and
are provided as a service by Health Palace. These newsletters, while of potential
interest to readers, do not necessarily represent the opinions nor constitute
the advice of Health Palace. Presented materials are only for information
purposes and do not intent to treat, cure, or prevent any disease.
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