The mere mention of stress is enough to cause our muscles to tighten, breath to quicken, and heart rate to soar. We’ve all experienced stress—whether in our work, relationships, health, legal matters, or some other aspect of life. While it’s inseparable from living, it takes a toll on our health when it intensifies or becomes chronic.
What is stress?
Stress is the body’s natural reaction to changes or challenges, which includes many different physical, emotional, and behavioural responses. While it is a normal bodily function and an inevitable part of daily life, chronic stress and its effects can be destructive if they’re not managed.
Breathe a sigh of relief
Research published in the journal Physiology & Behavior found that a single spontaneous sigh reduced tension in those prone to stress-related anxiety.
Impacts of stress on the body
Chronic or severe stress can have a serious impact on a number of different parts of the body, including the brain, the gut, the heart, the skin, and the joints.
Stress on the brain
Stress triggers the release of the body’s primary stress hormone cortisol. Research has established that, over time, elevated cortisol levels can lead to shrinkage of the hippocampus, a part of the brain involved in memory and learning.
Not only does stress have long-term impacts, including increasing the risk of dementia, but it also affects us in the short-term. Because stress has been linked to impaired functioning of both the hippocampus and prefrontal cortex of the brain, it can exacerbate depression.
The terms “stress” and “anxiety” are sometimes used interchangeably, but stress is usually a response to an external cause, while anxiety is generally a person’s internal reaction to stress.
Digesting stress
Research has shown that the quantity and nature of beneficial bacteria found in the gut can affect the brain. In medical circles, the gut is sometimes referred to as the “second brain” because the health of the two organs are linked, a connection often called the gut-brain axis.
That link between the digestive system and the nervous system can be directly impacted by stress. We know stress can be a causal factor of gut issues like heartburn, abdominal cramps, or loose stools; but stress, anxiety, or depression can also be the result of gut issues.
It’s like a two-way street: stress can facilitate dysbiosis (an imbalance of harmful-to-beneficial microbes); increase gut permeability (also known as a leaky gut); and destabilize our body’s microbiome. But those links can also work in reverse, exacerbating stress.
A heavy heart
Perhaps the least surprising effect of stress is its detrimental impact on the cardiovascular system. Studies demonstrate that high levels of cortisol can increase blood cholesterol, triglycerides, blood sugar, and blood pressure—some of the risk factors for heart disease. Stress is also known to increase the buildup of arterial plaque, reducing blood flow and increasing stroke risk.
Stress-skin connection
Stress can exacerbate skin conditions, including acne, eczema, and psoriasis, and it can also disrupt the epidermal barrier that moistens and protects the skin from harmful microbes.
Similar to the gut-brain axis, the skin has a two-way communication system with the brain. That means that environmental stressors, like ultraviolet light or temperature, can cause skin and hair follicles to produce and send stress-inducing signals to the brain, perpetuating the stress response.
Stress effects on joint health
Chronic stress can also aggravate inflammation in the body, exacerbating joint conditions such as rheumatoid arthritis. Stress-activated inflammation can even lead to increased pain sensitivity, creating a vicious cycle of stress, inflammation, and pain, as well as aggravating conditions such as ankylosing spondylitis, lupus, rheumatoid arthritis, and psoriatic arthritis.
Decompress and de-stress
Before you become stressed at the mere discussion of stress, remember to break the cortisol cycle by slowing down, stretching, and reflecting. There are many great natural remedies as well as prevention and management strategies that can help; but, first, you just have to breathe.
Effective remedies to lessen stress
- Ashwagandha: Research shows that this herb may help reduce anxiety, the effects of stress, and the amount of cortisol in the blood.
- Cannabidiol (CBD): CBD is one of the main compounds found in cannabis sativa. Many studies and clinical trials are focusing on CBD’s reported ability to help reduce tension and anxiety.
- Ginseng: This long-used adaptogenic herb may help regulate the immune responses and hormonal changes caused by stress.
- L-theanine: An amino acid found in green and black tea, research has shown that L-theanine may play a role in countering the effects of stress and anxiety from inside the brain.
- Lemon balm: Research shows that lemon balm, which is frequently used as an herbal tea, can have a calming and anxiety-soothing effect.
- Magnesium: Important for regulating blood pressure, bone growth, heart rhythm, and mental health, magnesium may also help with anxiety and stress.
- Probiotics: Probiotics may have a beneficial impact on anxiety and depression; a broad-spectrum probiotic supplement may help in the prevention and management of stress.
- Rhodiola: A well-known herbal remedy, rhodiola rosea has been found to help prevent chronic stress and stress-related complications.
- Valerian: Valerian root is a traditional herb that may help improve anxiety, depression, and sleep quality.
Yoga, breathwork, and meditation
Yoga, breathwork, and meditation are all excellent strategies to reduce stress and its impact. Says Stacey Proulx, an Ottawa-based certified yoga instructor: “As someone who suffered from anxiety, depression, and stress the majority of my life, I can say with 100 percent certainty, it works.”
- Start with something small, like sitting in a comfortable position—or lie down, whichever you prefer.
- Take five to 10 deep breaths and focus on relaxing your body with every exhalation.
- If your mind wanders, bring the focus back to your body and your breath.
- Stick to it every day for at least five minutes.
This article was originally published in the December 2024 issue of alive magazine.
Michelle Schoffro Cook, PhD, DNM, is an internationally bestselling author whose works include The Cultured Cook and Be Your Own Herbalist. She is a certified herbalist, a board-certified doctor of natural medicine, and one of the world’s most popular natural health bloggers.
Alex Sarra-Davis
Alissa Mohammed
Vibha Shukla