How stress effects us
As a physiotherapist my job is to help patients recover from injuries and educate them on how to avoid further injuries. The education part is vital so that patients understand why they may have picked up an injury and what is going on as they heal. The body is very complex but there is so much we can do to help this process along…. and no it isn’t just massage!! One of the key elements to a good recovery is reducing stress within the body. Many of us live in a chronically stressed state as we negotiate work, family life, social media and trying to keep fit. When we are in a stressed state the body produces more of a hormone called cortisol.
Cortisol is a hormone secreted by the adrenal glands that are located on the top of your kidneys. It is often referred to as the stress hormone because its levels increase in response to stress and other challenges. Cortisol plays several important roles in the body. It helps regulate metabolism, control blood sugar levels, and modulate the immune system’s response. Additionally, cortisol is involved in the body’s natural sleep-wake cycle and helps your body manage inflammation. It also stimulates appetite.While cortisol is essential for various functions, chronic high levels due to prolonged stress can have negative health effects.
The production of cortisol is a perfectly normal response to stress as part of our ‘fight or flight’ response but normally your level of cortisol would return to normal. Chronic stress can prevent this from happening so the level of cortisol in the body remains high. High levels of cortisol can cause symptoms such as
- weight gain, mostly around the midsection and upper back
- weight gain and rounding of the face
- acne
- thinning skin
- easy bruising
- flushed face
- slowed healing
- muscle weakness
- severe fatigue
- irritability
- difficulty concentrating
- high blood pressure
- headache
Its a pretty scary list isn’t it! It can also cause poor sleep which can have a negative effect on other systems of the body. Soft tissue pain can also result from high cortisol levels so ongoing pain may be linked to stress. Part of recovering from a physical injury is getting good sleep which is when the body recovers. Poor sleep can lead to poor healing. So with many of my patients I discuss ways of reducing stress in their lives. As we know, exercise can reduce stress by the production of endorphins. These happy hormones suppress cortisol and have many other positive effects on the body and mind. So you can see, by simply lowering your cortisol level you help your body to become happier and healthier. Simple exercise can help with this, and something as simple as a walk in nature can be all that is required.
How to reduce cortisol in the blood?
Don’t worry you don’t need expensive treatments. Simple breathing exercises and mindfulness can help, along with small lifestyle changes. You may find walking after your dinner for 30 minutes or stepping away from your desk at lunch time can help. Adding in some form of exercise if you don’t already is important. Start with some basics such as breathing exercises. A good place to start is with the NHS information. Breathing exercises for stress – NHS
Yoga has also been shown to reduce cortisol levels. So if you are feeling stressed take some time out at the end of the day to calm your body and mind. I can help with advice on breathing and starting to exercise safely so please get in touch.
I would love to hear of ways that you help reduce your stress levels. Are you a yogi or an outdoor enthusiast or do you use mindfulness. Drop me a comment below