1 in 4 people are stressed out. Sensitive people may feel it more. The link between stress and cortisol is real.
How are Cortisol and Stress linked?
Normal stress is healthy but when leads to anxiety, restless nights, and depression it can be harmful. This happens when we feel stressed over long periods of time because of work, relationships, and life events. People with very sensitive personalities feel the impact more but with the right treatment can recover quickly.
Cortisol is a hormone made by the adrenal glands (sits on top of the kidney) in the body. It rises rapidly in response to “stressful,” situations triggering the body’s nervous system for a flight or fight response. Once the stressful event is over, cortisol levels return to baseline but in people with chronic life stress cortisol levels can stay high. If left unchecked can lead to serious long-term harm to the brain and nervous system and can make us feel sick.
Cortisol levels are normally higher in the mornings and dips as the day goes on with lowest levels at night. In fact, cortisol is one of the hormones that gives us the energy we need to get out of bed in the morning but at higher levels is linked with heart attacks and strokes. And, in fact, the highest number of strokes and heart attacks are seen in the early morning hours.
High levels of stress over time called “chronic stress,” are linked to anxiety, depression, weight gain and heart disease. When cortisol levels stay high too long due to stress it can impact memory, emotions, and the ability to concentrate. Over time, the brain can shrink, and neurotransmitters or chemicals in the brain (like dopamine, and norepinephrine) that control emotions can go into overdrive leading to impulsive behaviors, excessive worry, and rumination or a cycle of repetitive, negative thinking focused on past mistakes, or emotions without reaching a solution.
Why are people with very sensitive personalities at risk of stress?
Neuroscience in a recent article says that people with highly sensitive personalities (HSP) are more likely to feel depressed and anxious and at higher risk for stress but also are the most responsive to treatment. In fact, sensitive personalities are fairly common with over 30 % of people having this personality type. A new study says anxiety and depression may be genetically linked to certain brain chemicals or neurotransmitters. This is why people experience and respond to life stressors differently especially those with highly sensitive personalities.
A highly sensitive personality type (HSP) has traits of sensory-processing or deeply reflective thinking before acting, becomes easily overwhelmed by loud noises, crowed places or intense sensory input, experiences emotions strongly and picks up on others’ moods quickly. They are stressed by chaotic and noisy environments, tend to be over-critical of themselves, and have trouble saying “no.”
Highly sensitive people (HSP) feel stress more intensely due to a lower stress threshold. That means that it takes less stress to cause anxiety. This may lead to higher-than-normal cortisol levels along with a greater risk of “burnout.” Strategies to cope include learning to say, “no,” to social and professional demands without guilt to prevent energy deprivation, use noise cancelling devices or dim lights to reduce sensory input, scheduling downtime to “decompress,” using relaxation techniques to unwind, and getting at least 6 hours of sleep a night to recover.
Can diet and exercise dial down stress and lower Cortisol?
Yes, diet and exercise can help. Physical exercise is key to lowering stress and cortisol and is especially critical as you age. It’s the combination of exercise, mindfulness, and lifestyle changes that can really make the difference in how we manage stressful situations. Mindfulness is the practice of maintaining a non-judgement, moment-by-moment awareness of thoughts, feelings, bodily sensations, and environment. In fact, even going outdoors and walking can make the difference.
“Forest bathing,” is a great example of a technique that can help to relax and reduce stress by focusing on the moment. Forest bathing is rooted in Japanese medicine to create a living in the moment “immersing in the atmosphere of the forest,” so the brain and body can relax and stop ruminating, worrying or recalling stressful thoughts. Just breathing in the rich forest air as a form of mindful meditation. This effect can also be found relaxing at a pool, going for a walk on the beach, or simply walking and enjoying nature.
Choosing what foods, you eat can also help with stress. A diet rich in omega-3 oils, and magnesium can lower cortisol levels and reduce stress like salmon, tuna, anchovies, flaxseed and walnuts. High magnesium foods include avocados, bananas, and spinach. Eating dark chocolate and drinking a cup of green tea everyday can also lower cortisol and reduce stress.
Any last advice on Cortisol and Stress?
1 in every 4 people say they are very stressed out. The reasons for stress is complex but we know that higher levels of cortisol may cause stress and impact the brain in harmful ways. Certain people may be more prone to stress and those with very sensitive personality traits are at higher risk.
Reducing cortisol is critical for dialing down stress. There is no single medicine or magic bullet to reduce cortisol but a healthy lifestyle including regular exercise (at least 3 times a week), foods rich with omego-3 oils, and magnesium, and getting a good night sleep aiming for at least 6-7 hours each night can help.
Combining this with mindful meditation or “forest bathing,” activities when the mind is focusing on the present and here and now and not worried about tomorrow or the past can significantly reduce chronic stress when the mind if free of worries and ruminations.
If you are one of the many people livings with chronic stress you are not alone. Take a walk, focus on the positive, get lots of exercise and sleep, and enjoy a cup of herbal tea. Your health and cortisol levels may depend on it.
If you have any questions, AskDoctorH, we are here to help.
Have Questions? AskDoctorH