The Impacts of Stress
Stress is a normal response to external pressures in life. However, when elevated levels of stress are present, they can lead to increased levels of cortisol, which can cause negative health effects.
The buildup of stress is a normal response to external pressures of life. Physical stress on the body due to exercise is even beneficial when applying consistent, adequate recovery. However, elevated levels of stress can lead to increased levels of cortisol, a hormone released from the adrenal glands. Consistently high cortisol levels will physically manifest inside the body and can cause negative health effects.
Metabolically, cortisol breaks down muscle into amino acids, the building blocks of protein, in order to create more glucose for the fight-or-flight response. It also breaks down glycogen stores to utilize more glucose for energy. Cortisol from the stress of daily life tells the body that more energy is needed even if the individual is not going to use it for exercise or other activities. As a result, muscle mass may decrease over time and blood sugar levels may be higher than desired. Those who are stressed may experience cravings for high fat and high sugar containing foods as the high blood sugar levels and caffeine wears off. High levels of constant stress may cause weight gain around the abdominal section due to these metabolic changes as the body does not know when food will be available again.
Additionally, elevated cortisol levels affect bone health by interfering with bone formation, which may result in lower bone mineral density. The fight-or-flight response also requires a high amount of energy, which may cause other body systems to decrease in function. This includes menstrual cycles for females and decreased immune function. New research is showing that mental status and gut health reflect each other; therefore, adequate calories, nutrients, and fluids help anxiety and stress.
Some symptoms of cortisol imbalance are:
Tired but wired
Increase in abdominal fat
Cravings for high fat and high sugar containing foods
Anxiety
Irritability
Loss of muscle mass; exercise performance not improving
Reoccurring/lingering injuries or illnesses
Closely examining lifestyle habits may help with stress and eventually decrease or slow these short-term and long-term effects. Changes might include:
Deep breathing and meditation
Reduce caffeine intake
Examine stressors in all aspects of life
Avoid low carbohydrate diets or restrictive diets
Reduce high intensity exercise as it adds more cortisol to the body
Incorporate yoga
Adequate protein and calories
Be consistent with nutritional intake; do not skip meals
Bring fluid bottle with you to remember to stay hydrated
Get 8 to 10 hours of sleep
Reduce or eliminate blue light an hour before bed
