Stress can be defined as a state of mental, physical or emotional tension resulting from adverse or demanding circumstances. High stress levels are associated with excessive amounts of the hormone cortisol, which can produce negative mental and physical effects. In “The Cortisol Connection,” Sean Talbot describes how stress (“what you feel when life’s demands exceed your ability to meet those demands”) can cause blood levels of cortisol to rise excessively. Could Unless the amount of this hormone is brought under control, there is no point in dieting or exercising to prevent weight gain and disease. The book describes ways to reduce cortisol to levels compatible with excellent health.
physiology of stress
Stress is the body’s way of responding to danger. Fear or the experience of a perceived threat to safety, status, or well-being triggers the release of a complex hormonal mixture into the bloodstream, which shifts the body into ‘fight or flight’ mode. Symptoms of stress include anxiety, irritability, insomnia, digestive problems, and depression. Furthermore, excessive stress extinguishes the immune system, increasing vulnerability to disease; and shuts down the brain, causing difficulty concentrating and difficulty making decisions. Cortisol is one of the most important stress-related hormones, acting on the brain to regulate mood, motivation, and fear. At normal levels, it has beneficial effects, but when levels become too high it can cause unhealthy weight gain, high blood pressure and immune system deficiency.
benefits under stress
Cortisol can and does play a positive role in everyday life. In moderate doses, it regulates alertness, relaxation, and activity levels, the daily act of waking from sleep accompanied by an increase in cortisol levels to provide energy for the demands of the day, while another boost occurs in the late afternoon. Provides second wind. , Short-term increases in cortisol levels also occur in response to an exciting and fun experience, such as rock-climbing in adults or the anticipation of a birthday present in children. Many people function better under stress due to increased brain power, which also promotes resilience and at least temporarily increases immunity to pathogens.
Chronic Stress: Causes and Consequences
The causes of chronic (ongoing) stress are varied and highly individual: one person’s stress may be another’s comfort. However, some fairly universal triggers of negative stress are bereavement, unemployment, and lack of sleep. A chronically stressed body produces higher-than-normal levels of cortisol, which adds to the problem of overweight among life’s other burdens. In addition, fat gained from cortisol-induced stress tends to accumulate around the abdomen, and has been linked to the development of diabetes, heart disease, and cancer. But it doesn’t end there: Cortisol secretion increases with age, explaining why most people become obese over the years, and why people with high stress levels are more likely to lose weight than relatively sedentary individuals, even when exercising. Why are you not able to. To top it all off, excessive levels of cortisol may not only cause disease and accelerate aging but may also act directly on the brain, increasing forgetfulness and the development of conditions such as Alzheimer’s disease. can accelerate.
Thus, the best chance to combat weight gain and health problems appears to be in minimizing or, better, eliminating the stress triggers that cause excessive cortisol to rise in the first place. It turns out that the negative effects of chronic stress can be reversed (even in people around 100 years old) through stress-reducing practices, regular exercise, and optimal nutrition. In an ideal world, everyone would sleep at least eight hours per night, take only a brief work trip, work a maximum of seven hours a day and have plenty of free time. However, for those living in the real world, the author offers this book as a manual for successfully navigating through stressful situations to a sustained state of good health.
chronic stress remedies
A great deal of research has gone into the making of this book as is evident from the range and diversity of its references, which at the time of publication include 15 book and nearly 300 journal article citations – a useful collection in its own right. There are chapters devoted to supplements that produce a variety of effects: stress adaptation, cortisol control, metabolism, and relaxation. Common dietary supplements to avoid are also listed, with clear explanations of their negative long-term effects. The appendix contains daily meal plans and an extensive bibliography. However, it is unfortunate that the author places more emphasis on the role of supplements than on nutrition and exercise.
role of food
One problem with food supplementation is its deviation from nature: food is used in its natural environment, where different nutrients can interact in the best way possible for good health. An orange, for example, provides about 70 milligrams of vitamin C, but this vitamin is embedded in a matrix of fiber that helps maintain bowel health, and also contains vitamin A, some B vitamins, and the minerals calcium and iron. Also contains magnesium—a dose of energy (about 50 calories) to boot, with a smaller portion. The standard vitamin C supplement provides extremely high concentrations (typically 1000 mg) of that vitamin alone; no fiber; and a variety of fillers, sweeteners, binders and other potentially harmful additives. Several studies, including a recent randomized controlled trial, have shown that positive changes in diet alone can effectively improve mental health even in cases of clinically diagnosed depression. When regular exercise is added to the dietary changes, the results are even more spectacular.
conclusion
It is well known that good health is achieved by eating right, getting more exercise and taking less stress. The Cortisol Connection describes ways to heal mental and physical health by reducing cortisol levels. Written in language accessible to the layman, it documents many cases of positive results from a cortisol-lowering supplement. Studies show that most people can effectively reduce cortisol and stress levels by eating the right kinds and amounts of food without breaking the bank. Nevertheless, in these days of increased uncertainty and vulnerability over work, family and social relationships, this book can provide useful guidance on managing any attendant stress.
Source by Z Josephs, Ph.D
