How Stress and Cortisol Intertwine
According to the Cleveland Clinic, cortisol is a steroid hormone produced by your adrenal glands. High or low cortisol levels can be harmful to a person’s health (https://my.clevelandclinic.org/health/articles/22187-cortisol).
“Disruptions in cortisol regulation due to chronic stress, disease, and aging have profound implications for multiple bodily systems,” according to NIH abstract authors Emilija Knezevi, Katarina Nenic, Vladislav Milanovic, and Nebojsa Nick Knezevic (https://pmc.ncbi.nlm.nih.gov/articles/PMC10706127/).
Research has shown that animal models have been instrumental in elucidating complex cortisol dynamics during stress, shedding light on the interplay among physiological, neuroendocrine, and immune factors in the stress response. The authors also reported that chronic stress is closely linked to the progression of neurodegenerative diseases, like Alzheimer’s and Parkinson’s, driven by excessive cortisol production and more.
The Cleveland Clinic also reported that elevated cortisol levels can cause high blood pressure, and low cortisol levels can cause low blood pressure.
The Dangers of Chronic Stress
The American Psychological Association pointed out that the longer the stress lasts, the worse it is for both your mind and body.
Chronic stress, which is defined as constant and persists over an extended time period, can put individuals at increased risk for physical and mental health problems, including anxiety; depression; digestive issues; headaches; muscle tension and pain; heart disease; heart attack; high blood pressure; stroke; sleep problems; weight gain; and memory and concentration impairment (https://www.apa.org/topics/stress/health).
Broken Heart Syndrome
Harvard Health Publishing® reported that takotsubo cardiomyopathy, also known as broken-heart syndrome,“ Is usually the result of severe emotional or physical stress, such as a sudden illness, the loss of a loved one, a serious accident, or a natural disaster such as an earthquake.”
The weakening of the left ventricle, the heart’s main pumping chamber, is characteristic of the syndrome, which presents symptoms indistinguishable from those of a heart attack, such as chest pressure, heaviness, or pain. However, takotsubo cardiomyopathy can produce the same sudden heart symptoms even when the coronary arteries are clear, according to Harvard Health Publishing®.
“Sometimes people with broken heart syndrome experience less dramatic chest pain. Instead, they may have shortness of breath, sudden onset of marked fatigue, cold sweats, or lightheadedness.”
However, “most of the abnormalities in systolic function and ventricle wall movement seen in broken-heart syndrome clear up in one to four weeks. Most individuals who experience it recover fully within two months and are at low risk for it happening again.”
Analyze How You Cope with Stress
Make an intentional effort to protect your mental and physical health. Avoid possible consequences of poor cortisol regulation, broken-heart syndrome, or development of bad habits such as using drugs, smoking or excessive drinking because of failure to cope with stress. Before negative patterns manifest, it is beneficial to clearly record stressful triggers and craft an action plan to cope with them. Fight stress with a plan to lighten your load.
Strategies to Deal with Chronic Stress
Exhibiting resilience in life is essential for bouncing back from situations we cannot control. Make time for a hobby that can give you a period of enjoyment. Carve out some time for self-care while doing something for yourself. If you like to read; knit; volunteer; hike; cook healthy foods; garden; exercise; meditate; participate in a sport; draw; indulge in photography; or take road trips, try to get some time for personal enjoyment. Invest in healthy relationships that help you to recharge.
Skip Emotional Eating
Harvard Health Publishing stated that “stress can influence two key areas surrounding eating: the way you act around food and what you choose to eat.”
Viviane Fornasaro-Donahue, a registered dietitian with Harvard-affiliated Massachusetts General Hospital, noted that “you may be eating very fast and not chewing your food completely,” and “you may be full but feel disconnected from your body’s ‘stop’ signals in that moment,” while stress eating (https://www.health.harvard.edu/mind-and-mood/how-to-curb-your-stress-eating).
Instead of mindless snacking to cope with tough times, consult a therapist if you need help to manage your emotions. Read helpful tips to communicate with your health care practitioner about your well-being and mental health via https://www.nimh.nih.gov/health/publications/tips-for-talking-with-your-health-care-provider. Read tips to find the right therapist: https://adaa.org/sites/default/files/finding-a-thera_19344065_cebca1a54005849d72475fb0515b4314e613e4b1.pdf.