The Only Way to End Stress and Lower Cortisol

Dr. Eric Berg 07/23/2024

We're constantly bombarded with information and demands, often leaving us feeling like we're running on a never-ending treadmill. If you've been feeling this way for a while, you're probably experiencing some level of chronic stress and you are not alone.

I used to experience those same feelings of unease and being overwhelmed myself. We're designed to handle short bursts of stress, but when it becomes chronic, that's where problems begin to arise.

The Silent Threat of Chronic Stress Effects on Your Body

Our initial stress response is our sympathetic nervous system kicking into gear. Think of it as your body's "fight or flight" mode. But imagine living in that heightened state 24/7. This is not a sustainable way to live, yet it's the reality for many people dealing with chronic stress.

This is where the real danger lies. Over time, this constant state of high alert takes a toll on every system in your body. Let's explore the impact of chronic stress on your gut, immune system, and brain.

How Your Gut Reacts to Chronic Stress Effects

Believe it or not, your gut is significantly impacted by chronic stress. Remember the "fight or flight" response? When your body is in that mode, it diverts energy away from non-essential functions, like digestion.

Your body prioritizes immediate survival over things like breaking down your food properly.

The result is often an imbalance in your gut bacteria, making you more susceptible to digestive issues. This imbalance impacts your overall health. Chronic stress effects on gut bacteria are significant, and I've witnessed this firsthand in my own practice.

Three different faces of a woman

The Immune System's Struggle with Chronic Stress

Think of your immune system as your body's internal defense force, always on the lookout for harmful invaders like viruses and bacteria. It works tirelessly to keep you healthy. However, under chronic stress, your immune response is suppressed.

Those T cells responsible for fighting off infections become less effective. Research shows chronic stress impacts your T cells. This impact increases susceptibility to infections and slows down the healing process.

Chronic stress effects can make it harder for your body to recover from illness.

Chronic Stress Effects On the Brain Are Real

Chronic stress can literally shrink certain areas of your brain, such as the hippocampus, which is crucial for memory and learning. This shrinkage makes it harder to think clearly and remember things. At the same time, chronic stress activates another area: the amygdala.

The amygdala is your brain's fear center. Chronic stress causes it to become overactive, making you more anxious, reactive, and fearful. You may find yourself feeling more on edge and easily startled.

These changes in the brain can significantly impact your daily life and well-being.

Chronic Stress Effects, Genes, and Epigenetics

You've probably heard that certain genes can increase your risk for various health problems. Chronic stress can actually switch "on" these negative genes and turn "off" the ones that help protect your health.

This genetic influence highlights the profound impact stress can have on your overall well-being.

Lifestyle choices have a big impact on gene expression. This interplay between lifestyle and genetics is known as epigenetics.

By making positive changes to your lifestyle, you can influence how your genes express themselves and potentially reduce your risk of stress-related health issues.

Changing Your Environment and Perspective to Combat Chronic Stress

Changing how you perceive your environment is critical in reducing chronic stress. The world can be a chaotic place, but a lot of negativity is exaggerated or sensationalized, leading to unnecessary fear and anxiety.

Make a conscious effort to limit exposure to news and social media that consistently triggers negative emotions. You can replace this negative input with more positive and uplifting content.

Consider subscribing to inspiring newsletters, following motivational speakers, or engaging with online communities that focus on positivity and well-being.

Couple on a walk

The Power of Nature and Movement To Reduce Chronic Stress

One of the simplest, yet often overlooked, therapies for combating chronic stress is getting out into nature. The sights, sounds, and even smells of nature can be incredibly therapeutic.

Walking in a local park, hiking a scenic trail, or simply sitting by a lake can do wonders for your mental state.

Combine time in nature with physical activity. Go for a walk, hike, or even just do some gardening. Physical activity helps to release endorphins, which have mood-boosting effects.

Even gentle exercise can help to alleviate feelings of stress and improve your overall well-being.

Nutrition Plays a Vital Role In Your Overall Health and Can Minimize Chronic Stress Effects

A lot of my work involves optimizing nutrition for overall well-being. It’s no secret that chronic stress affects the body negatively. Pay attention to what you are eating. Choose nutrient-rich foods that support your body’s ability to cope with stress.

Chronic stress increases cortisol, which can lead to cravings for sugary and processed foods. Instead, incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your diet.

These foods can actually help mitigate the negative impact of chronic stress. Additionally, make sure to stay adequately hydrated by drinking plenty of water throughout the day.

Conclusion

Remember, dealing with chronic stress is a journey, not a race. There is no magic pill. Be patient with yourself, and don't be afraid to seek help from a healthcare professional or therapist. They can provide guidance and support as you navigate the challenges of chronic stress.

Implementing the strategies discussed in this article can help regain control and live a happier and healthier life. Start by making small, manageable changes to your daily routine, and gradually incorporate more healthy habits as you feel comfortable. You've got this.