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In the hustle and bustle of modern life, stress has become a silent but sounder companion for many. In the past year alone, over 74% of people have reported feeling so stressed, that they have been overwhelmed or unable to cope with life to some extent, according to statistics by the Mental Health Foundation. That’s really sad and deep. People feel like they are merely renting out their own bodies to the labors of life, and I think a large part of this is because they are living in the future or past and failing to exist in the present moment — causing cortisol levels to rise and stress levels to increase. It’s trivial to understand how stress impacts our bodies and, more specifically, the role that cortisol – the stress hormone, plays in the complex physiological dynamic we call our endocrine system. On today’s blog, we will embark on a journey through the science behind stress and cortisol, demystifying this natural response to life’s challenges from a Neuroscience and physiologic point of view.

So here’s the thing. Within the adrenal gland ~ the small, triangular-shaped glands located on top of both kidneys ~ there is the cortex, the outermost layer responsible for producing many essential hormones. This gland contains Aldosterone and Cortisol, both of which are synthesized from cholesterol through a series of enzymatic reactions. Aldosterone plays a crucial role in regulating electrolyte balance and blood pressure by acting on the kidneys, promoting sodium retention and potassium excretion. On the other hand, Cortisol contributes to various physiological processes, including metabolism, immune response, and the body’s response to stressors. The intricate synthesis of these hormones from cholesterol underscores the sophisticated biochemical processes that govern the endocrine system’s functionality. In other words, an imbalance of one’s cortisol levels could play a crucial role in their overall reaction to trauma, infection, pain, sleep deprivation, and most importantly — the fight or flight responses that are generated by Norepinephrine (NE) and Epinephrine (E), which are found in the medulla portion of the adrenal glands.

Whether it’s the stress of finals week approaching, a deadline you have to meet, a problem in some relationship, or even a health issue that’s at hand, Stress is a natural part of life, and our bodies have evolved intricate mechanisms to deal with it. When faced with a stressful situation, our brain’s alarm system, the amygdala, signals the release of stress hormones, including cortisol, from the adrenal glands ~ as aforementioned. This orchestrated response is commonly known as the “fight or flight” response, preparing the body to confront or escape from a perceived threat. While cortisol is essential for survival, chronic stress can lead to persistent elevated cortisol levels, contributing to a range of health issues. Here are some of the effects of chronic stress and elevated Cortisol levels:

• Impaired Immune Function: Prolonged exposure to elevated cortisol weakens the immune system, making the body more susceptible to infections and illnesses.
• Metabolic Changes: Chronic stress can contribute to weight gain and metabolic disturbances, as cortisol influences how the body stores and uses energy.
• Cognitive Effects: High cortisol levels may impair memory and concentration, affecting cognitive function over time.
• Emotional Well-being: Chronic stress is linked to mood disorders, such as anxiety and depression, partly due to the impact of cortisol on neurotransmitters.

The list of effects is endless. However, that is not what we’re here to focus on today. We will tap into ways to cure your stress, according to both my physician’s advice and a little researching on the internet and in my classes; as well as from personal experience as well! Let’s get into it. Step One towards achieving a stress-less life is establishing a routine, here is why:

1. Consistency is key when dealing with anxiety and depression. Establishing a daily routine can provide a sense of structure and stability. Ensure your routine includes regular sleep patterns, healthy meals, exercise, and breaks for self-care activities. A well-structured day can positively impact your mood and overall mental well-being.
2. Engage in Regular Exercise: Exercise has proven benefits for mental health. Regular physical activity releases endorphins, which are natural mood lifters. Whether it’s a brisk walk, a yoga session, or a gym workout, find an activity that you enjoy and can incorporate into your routine. The positive impact on your mental health will be noticeable over time.
3. Practice Mindfulness and Relaxation Techniques: Mindfulness and relaxation techniques, such as deep breathing, meditation, and progressive muscle relaxation, can be powerful tools in managing anxiety and depression. These practices help bring your focus to the present moment, reducing feelings of overwhelm and stress. Consider incorporating mindfulness exercises into your daily routine for a calmer mind.
4. Build a Supportive Network: Isolation can exacerbate feelings of anxiety and depression. Cultivate a strong support network by reaching out to friends, family, or support groups. Sharing your thoughts and feelings with others can provide emotional support and reduce the sense of loneliness. Building connections can contribute to a more positive outlook on life.
5. Set Realistic and SMART Goals: Break down your tasks and responsibilities into Specific, manageable, attainable, realistic and time-able goals. Setting achievable objectives helps create a sense of accomplishment and prevents feelings of being overwhelmed. Celebrate your victories, no matter how small, and recognize that progress takes time.
6. Prioritize Self-Care: Self-care is a fundamental aspect of looking and feeling like who you were meant to be. Keep track of your mental health by constantly managing your bedroom, living space and overall personal hygiene. I promise you this works. Do little things like making your bed everyday and taking a shower at least once a day to feel extra refreshed and achieved.

A few more things to keep in mind:

1. Don’t aim for perfection: perfection is the thief of all joy. If there’s something you really want to go after, just do it! Trust in your abilities to improve on your art through the skill of practice by taking a leap of faith on the first step.
2. Schedule Important Tasks and give yourself the Necessary Time and Grace to Do Them: In other words, do not procrastinate. Eliminating your work early in the game saves so much Time and headache!
3. Remember your Big Picture. I always say this, but knowing your why is vital to helping you wake up even when you don’t feel like it. This can play a significant role in recharging and resetting your divine energy.

Understanding stress and cortisol is the first step toward managing their impact on our well-being. Incorporating stress-reducing practices like balanced eating, regular exercise including walking, mindfulness practices such as sound meditations, and adequate sleep every night can help restore a healthy cortisol rhythm and promote overall health. Here’s the honest truth: stress is an inevitable part of life. However, how we manage it can significantly impact our health. By unraveling the science behind cortisol and stress responses, we empower ourselves to make informed choices that support our well-being. Remember, a balanced lifestyle and proactive stress management contribute to a healthier, more resilient you. Love and take care of your body so that your body can take care of you.

Yours truly,

Sincerely.

Stacy.Rahaka.