Stress can be defined as a state of mental, physical or emotional tension resulting from adverse or demanding circumstances. High stress levels are linked to excessive amounts of the hormone cortisol, which can induce negative mental and physical effects. In “The Cortisol Connection,” Shawn Talbot describes how stress (“what you feel when life’s demands exceed your ability to meet those demands”) can cause cortisol levels in your blood to rise excessively. Unless the amounts of this hormone are controlled, there is little point in dieting or exercising to prevent weight gain and disease. The book describes ways to reduce cortisol to levels compatible with excellent health.
The physiology of stress
Stress is the body’s way of responding to a threat. The experience of fear or a perceived threat to safety, status, or well-being triggers the release of a complex hormonal mix into the bloodstream, which switches the body into “fight or flight” mode. Symptoms of stress include anxiety, irritability, insomnia, digestive problems, and depression. Additionally, excessive stress shuts down the immune system, increasing vulnerability to disease; and shuts down the brain, leading to difficulty concentrating and poor decision making. Cortisol is one of the most important stress-related hormones, acting on the brain to control mood, motivation, and fear. At normal levels, it exerts beneficial effects, but when levels become too high, it can cause unhealthy weight gain, high blood pressure, and impaired immune systems.
benefits of stress
Cortisol can and does play a positive role in everyday life. In moderate amounts, it regulates alertness, relaxation, and activity levels. The daily act of waking from sleep is closely followed by a surge in cortisol levels to provide energy for the demands of the day, while another boost in the late afternoon provides a second wind. . Short-term surges in cortisol levels also occur in response to experiences perceived as exciting and fun, such as rock climbing in adults or anticipation of birthday presents in children. An increase in brainpower is why many people work better under stress, 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 stressor may be another’s stressor. However, some fairly universal triggers for negative stress are bereavement, unemployment, and lack of sleep. A chronically stressed body produces higher than normal cortisol levels, adding the problem of being overweight to life’s other burdens. Also, fat gained from cortisol-induced stress tends to accumulate around the abdomen and is linked to the development of diabetes, heart disease, and cancer. But it doesn’t end there: cortisol secretion increases with age, which explains why most people gain weight over the years and why people with high levels of stress are less able to lose weight than relatively low-stress people. , even when they exercise. To top it all off, excessive cortisol levels can not only cause disease and accelerate aging, but can also act directly on the brain, increasing forgetfulness and hastening the development of conditions like Alzheimer’s disease.
Therefore, the best chance of combating weight gain and health problems seems to lie in minimizing or, better yet, eliminating the stress triggers that cause cortisol skyrockets in the first place. It turns out that the negative effects of chronic stress can be reversed (even in people nearly 100 years old) through stress-reducing practices, regular exercise, and optimal nutrition. In an ideal world, everyone would sleep at least eight hours a night, have only a short commute to work, spend a maximum of seven hours a day working, and have plenty of free time. However, for those who live in the real world, the author offers this book as a manual for successfully navigating through stressful situations toward a continued state of good health.
Remedies for chronic stress
That much research went into the production of this book is evidenced by the length and variety of its references, which include 15 books and nearly 300 citations to journal articles current at the time of publication, a useful compendium 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 long-term negative 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 that of nutrition and exercise.
The role of food
One problem with dietary supplements is their deviation from nature: Food must be consumed in its natural environment, where the various nutrients can interact in the most appropriate way for good health. An orange, for example, provides about 70 milligrams of vitamin C, but this vitamin is embedded in a fiber matrix that helps maintain intestinal health, and also contains vitamin A, some B vitamins, and the minerals calcium and magnesium, with a small quantity. energy dose (about 50 calories) to boot. The standard vitamin C supplement provides an overwhelming excess (usually 1,000 mg) of that vitamin alone; without fiber; and a variety of potentially harmful fillers, sweeteners, binders, and other additives. Many studies, including a recent randomized controlled trial, have shown that positive dietary changes alone can effectively improve mental health even in cases of clinically diagnosed depression. When regular exercise is added to dietary changes, the results are even more dramatic.
Conclusion
It is well known that good health can be achieved by eating right, exercising more and stressing less. The Cortisol Connection describes ways to hone physical and mental health by lowering cortisol levels. Written in language accessible to the layman, it documents numerous cases of positive results from cortisol-lowering supplements. Studies continue to show that most people can effectively reduce cortisol levels and stress by eating the right kinds of food and in the right amounts, without breaking the bank. Still, in these days of increased uncertainty and vulnerability about work, family, and social interactions, this book can offer helpful guidance in managing any attendant stress.