The Impact of Prolonged Stress
Stress is an essential and normal physiological response to change. Many of us have experienced symptoms of acute or short-term stress, with a Statistics Canada study revealing that 73% of adults aged 20 to 64 consider themselves stressed on a daily basis. Addressing chronic stress is an important piece of the puzzle when looking to boost the immune system, nervous system, and overall health. In fact, stress is one of the most common contributing factors to acute and chronic diseases.
Our Natural Stress Response
An accelerated heart rate, loss of appetite, susceptibility to infection, sharper vision, or an immediate but temporary burst of energy are familiar ways our body reacts to stress. These are the result of the "fight or flight" mode due to the hormones cortisol, adrenaline, and noradrenaline. These hormones are secreted into the bloodstream by our hardworking adrenal glands (which rest on the kidneys).
Our Body Decides What's Important
Adrenaline and noradrenaline divert blood from functions that don't immediately need it, including digestion. This could be one reason why loss of appetite can be observed in people experiencing stress. Meanwhile, blood flow increases in areas like muscles to help us accomplish more immediate tasks. Similarly, cortisol, our most well-known stress hormone, depresses the immune system to help reduce inflammation in the body caused by stressors.
Cortisol and Muscle Breakdown
This increase in cortisol can promote the breakdown of proteins in our muscles to increase free fatty acids and amino acids (nutrients the body needs to undergo a complex process called gluconeogenesis), specific to glucose synthesis into energy. Usually, cortisol levels return to normal once the stress trigger has passed.
When Adrenal Glands Can't Keep Up
While our natural stress response is a good thing, helping us think clearly and react quickly, prolonged stress can wreak havoc on our physical, mental, and even emotional health. When our adrenal glands continuously secrete these hormones into our bloodstream, other physiological activities begin to manifest.
Elevated cortisol can accelerate the production of cytokines, a group of proteins that promote and regulate immunity and inflammation. Cortisol also inhibits the production of lymphocytes, the white blood cells that help fight infectious organisms.
Not only is the immune system weakened during stress, but the brain is also affected. Chronic stress alters serotonin function in the brain and can increase activity in the amygdala, the brain's fear center. In turn, cortisol levels rise and paralyze signals sent by the hippocampus, the part of the brain that dictates learning, memory, and stress control.
Signs and Symptoms
Prolonged stress and elevated cortisol can impair immune function and cognitive health. It can negatively impact blood sugar, lead to weight loss or gain, an increased risk of infection, bone density loss, muscle loss, and even kidney problems. The impact of prolonged stress might be more commonly known for its contributing role in anxiety. Stress hormones can negatively impact small molecules that influence our brain's activity (also called neuropeptides), including serotonin.
Stay Calm with Magnesium
Serotonin, as well as dopamine and GABA (gamma-aminobutyric acid), are regulated by magnesium. GABA is an inhibitory neurotransmitter that affects our motor control, vision, and anxiety. Without these inhibitory actions, our brain cannot relax, leading to anxiety, stress, and panic attacks.
Magnesium, a mineral agent highly responsible for regulating GABA activity in our brain, helps reduce adrenocorticotropic hormone (ACTH), a hormone that affects the amount of cortisol in the body—a good thing for someone suffering from chronic stress! Additionally, high cortisol levels can deplete magnesium, reinforcing the benefits of supplementation.
Magnesium bis-glycinate is particularly beneficial for anxiety. In addition to its superior bioavailability, glycine helps enhance magnesium's calming properties. Like GABA, glycine is an important inhibitory neurotransmitter that creates a sense of relaxation.
Support the Body and Relax the Mind
Other important nutrients for stress and anxiety are B vitamins. They each have a specific role, but together, they support our energy and maintain a healthy nervous system. Vitamin B5 in particular supports the adrenal glands. B vitamins are water-soluble, meaning they are not stored in the body and need to be replaced daily.
To help relieve anxiety, consider using an L-theanine supplement. This amino acid is found in green tea leaves and causes temporary mental relaxation without sedation.
Break the Vicious Cycle
Everything in the body is connected. When you take care of one system, you simultaneously take care of others. You can now understand how much chronic stress puts a heavy burden on the adrenal glands, immune system, and brain. Understanding the root cause and being proactive about the nutrients your body needs to restore and regenerate can help you overcome prolonged periods of stress and avoid illness.