Stress Control
Stress & Cortisol- By Jason Ste.Marie
Written by Jason Ste. Marie
The Stress and Cortisol connection:
How does stress affect our body and how does the body respond to stress? Our mind and body respond to stress by releasing a cascade of chemicals and hormones. "Cortisol", Epinephrine, and norepinephrine, otherwise known as the stress hormones are instantly launched into production by the adrenal glands which sit on top of our kidneys. The pituitary gland responds by pumping out other hormones and the sympathetic branch of the autonomic nervous system, not under voluntary control, that innervates glands, cardiac muscle and involuntary smooth muscle.
This response is known to us and our ancestors as "fight or flight" and is to be produced when faced with life and death situations like running from lions and tigers. This changed physical state is valuable and essential in an emergency because it gives us the ability to quickly respond to serious threats. The problem is that every day non-life threatening events can trigger a full-blown stress response. For most "everyday" situations, the "fight or flight" response isn’t necessary or appropriate. Most humans now wake up in the "fight or flight" response and go to bed releasing the same type of chemicals. For example, you are late for work and you can’t find the keys, the police pull you over for speeding, or your boss says something irritating. Over time the continual stress reactions your body produces to these situations become disastrous to your health.
This psycho-physiological response leaves us continually with chronic excess "cortisol" levels, the chief culprit when it comes to stress related illness. It has been shown through research that stress induced "cortisol" breaks down muscle tissue and promotes the storage of fat causing the adrenals to flood the system with "cortisol" in any traumatic situation. ( N Engl J Med 2002; 347:1557-65.) Increased "cortisol" levels cause the following effects such as increased body fat especially in the abdomen region, high blood pressure, heart disease, ageing of the skin, increases risk of bone fractures, insomnia, immune dysfunction, daytime brain fog and premature death. Health concerns associated with stress are arthritis, high blood pressure, auto-immune diseases, heart disease, diabetes, cancer, stomach ulcers, obesity, depression, accelerated aging, Alzheimer’s, and premature wrinkling. Stress causes excess "cortisol "production and is harmful because blood glucose levels go up and this promotes abdominal obesity, type 2 diabetes and inflammation.
Research: "Cortisol is the stress hormone that eats muscle for energy and raises blood/sugar levels, interferes with memory, retards muscle building and promotes abdominal obesity. It has been recently called the "death" hormone."
In a study of Swedish men, they found that those with the highest levels of chronic stress also had the highest "cortisol" measurements and the greatest amount of deep belly fat. Since the only way to accurately determine the amount of hidden abdominal fat is with expensive CT or MRI scans, most researchers usually rely on the waist/hip ratio (WHR) that only requires a tape measure. In one report, pre-menopausal women with a high (WHR) reported more chronic stress and had greater reactivity to stressful challenges compared to low (WHR) controls. (International Textbook of Obesity. 2001; John Wiley & Sons, Chichester)
In another study, a high (WHR) in middle-aged men was associated with increased depression, anxiety, sleep disturbances and other stress related symptoms. Indeed, Danish researchers reported that older women with excessive fat in the arms, legs, hips and buttocks had significantly less arteriosclerosis than those whose fat was primarily abdominal. The reason appears to be that peripheral fat secretes hormone-like substances that decrease insulin resistance, some of which might be useful in preventing or treating metabolic syndrome. Obesity due to stress and "cortisol" is more unusual to occur in younger individuals because of the protective effects of other steroids like testosterone, estrogen and progesterone. It is after age 40, when these sex hormones begin to decline that we start to see what is often referred to as "middle aged spread". Although men whose waist size is greater than 40 inches and women whose waists are wider than 35 inches are at particular risk, significant increases in abdominal fat can be found in those whose measurements are a few inches less. (Ann Intern Med 2003;138:420-423.)
See the stress section to learn how to incorporate de-stressing activities into your lifestyle.
Suggested Reading for Enlightenment and Self-Help:
The Power of Intention-Dr. Wayne Dyer
The Power of Now-Eckhart Tolle
The Seven Habits of Highly Effective People-Stephen Covey
The Mastery of Love-Don Miguel Ruiz
The Four Agreements-Don Miguel Ruiz
Life and Teaching of the masters of the far east-David T. Spalding
Jason Ste. Marie
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Stress- By Jason Ste. Marie
Written by Jason Ste. Marie
Stress: "Stress causes increased pituitary secretion of ACTH that also results in
an elevation of cortisol and a shift in fat distribution to the abdomen. Chronically stressed primates with high cortisol levels develop a corresponding increase in abdominal fat deposits." Paul Rosch, MD, FACP, is clinical professor of medicine and psychiatry at New York Medical College and is President of the American Institute of Stress, and Honorary Vice-President of the International Stress Management Association.
Stress can be defined as something that comes from any situation or circumstances that requires behavioral adjustment. Any change either good or bad, is stressful, positive or negative, the physiological response is the same. There is a secretion of adrenaline (epinephrine) or nor-adrenaline (nor-epinephrine) from our endocrine system. These hormones change the mental and physical components of our body. The "Fight or Flight" response from the Central Nervous System has many causes in the human body that are detrimental to health.
There are forms of good stress and bad stress in the body. Good stress prepares us for peak performance as the likes of professional athletes. It stimulates motivation and achievement to those in the right state of mind. When operating at an optimal stress level, we become more perceptive, more accurate in our judgment and more productive. Stress-overload brings boredom and a general feeling of emptiness. Stress overload can be very harmful from the point of view of one’s health, and having too much to do at any given time creates negative emotions, such as frustration and anxiety. A person becomes tired, inefficient, and less decisive if continuing at this frantic pace over an extended period of time. This will lead to exhaustion and possibly illness.Following is a list of problems associated with stress:
High blood pressure, increased heart rate, low metabolism, increased breathing rate, muscle tension, blood vessel constriction, heart disease, weight gain, sweating, slowing of digestion and stealing of nitrogen from amino acids.
According to the American Medical Association, the 5 leading cause of death today are:
1. Heart Disease.
2. Cancer.
3. Lung Disease.
4. Accidents.
5. Cirrhosis of the Liver.
All of these diseases are linked directly to STRESS!
It is important for us to develop, make time for and incorporate methods of relaxation and de-stressing techniques, to create a healthy Balance in the Mind and Body.
How about learning to relax? Creating a peaceful mind? Working smarter, not harder? "How about creating a higher return on your energy?"
If you could actually put in less effort and create more positively and results daily, would you make the time? This takes minimal effort and is an important aspect of Health and Wellness creating overall Longevity.
The Ancient Greeks knew this. They had "Aesculapian Temples of Healing", and the purpose of these temples, were to allow sick people to come and sleep and await a dream of healing.
"I believe we can create this healing with our own minds." Jason Ste. Marie
All of our feelings, beliefs and knowledge are based on our internal thoughts, both conscious and subconscious. We are in control, whether we know it or not. We can be positive or negative, enthusiastic or dull, active or passive. We are the only ones who have the power to control this.
The biggest difference between people is their attitudes. For some, learning to relax and de-stress is enjoyable and exciting. For others, learning this can be drudgery. For many, learning to appreciate the state of relaxation and de-stressing feelings is just blissful, something required on the road to a job.
Our present attitudes are habits, built from the feedback of parents, friends, society and self, that form our self-image and our world-image.
These attitudes are maintained by the inner conversations we constantly have with ourselves, both consciously and subconsciously.
The first step in changing our attitudes is to change our inner conversations.
How do we achieve the relaxation response?
The answer is a state of deep calm that results in a decrease of breathing, blood pressure, metabolism and muscle tension. Studies show that practicing this simple form or meditation or deep breathing for at least 10 minutes each day you can protect against or alleviate anxiety and depression, headaches, heart rhythm disturbances, high blood pressure, PMS and insomnia. During times of stress, the body cannot access fatty acids to be used for fuel, leaving the body in a fat storing state. This is not good if one of your goals is weight and fat loss.
If you combat stress daily, purchase an Ayurvedic herb called "Tulsi" or Holy Basil and take 1-2 capsules daily. If you bite into the capsule your body immediately reduces your stress and cortisol level. I suggest purchasing the New Chapter "Holy Basil" because it is organically grown in Costa Rica.