What happens when we are under stress?
When the body perceives stress, our adrenals release cortisol (a stress hormone) into the bloodstream. Our digestive, reproductive and immune functions are put on hold while we are in flight / flight / freeze mode, and heart rate and blood pressure increase.
Ongoing high cortisol levels can lead to:
anxiety * sugar cravings * insomnia * insulin dysregulation * weight gain (especially around the middle) * high blood pressure * suppressed immune function
* gut problems * impaired cognitive function * depression * diabetes * sex hormone dysregulation
And then... if cortisol levels remain high for an extended period of time, cortisol levels can then become chronically low. Which may result in:
burnout * low blood pressure * chronic fatigue * low energy * poor exercise tolerance * depression * impaired immune function.
And, it can take a long time to recover when we reach this point.
Genetics and stress
Our genes also play a role in how we respond to stress - variations on the FKBP5 gene are associated with a prolonged stress response and increased reactivity to stress, linked to stress-related disorders such as depression, anxiety and post -traumatic stress disorder (PTSD) in adulthood, particularly as a result of childhood trauma. (Source: Lifecode GX).
The Lifecode GX Hormones Report and Nervous System Report include this particular gene, and can be ordered here.
Doing less
It doesn’t matter how many B vitamins, magnesium, zinc, adaptogens etc that we take, we cannot out-supplement stress.
To support sleep, energy levels, immune system health, gut, hormones, and mental & cognitive health, we need to calm our nervous systems.
And often, this means doing less. Which can feel frightening (potential loss of income, fear of letting others down, loss of sense of self if we are high achievers etc).
But if we don't look after our health when we get those warning signs, the consequences may be serious.
Finding time to look after ourselves
To prevent burnout, it’s really important that we find time to look after ourselves.
Can you identify any areas where you can cut yourself some slack, so you can allocate more time to simply relaxing?
When we are under stress it’s more important than ever to nourish ourselves properly, but meal prepping and cooking can be time-consuming and feel like a burden.
These are quick but nutritious meal ideas, where you can add in some fresh ingredients alongside healthier versions of ready meals:
Shop-bought organic broth - add some rice noodles + extra veg e.g. spinach, spring onions, frozen peas, chillies, coriander + some cooked chicken or tofu + perhaps a spoon of miso paste and / or a sprinkle of sesame seeds too.
Tideford Dahl Soup with extra spinach stirred in, and a poached or fried egg on top. The Tideford Meal Pots are good too, as are Soulful Food Pots. They are available from supermarkets, and you can freeze as emergency standbys.
Ready cooked quinoa or lentils, + rocket or watercress from a bag, slice up some peppers and spring onion + tinned sardines or smoked mackerel + sprinkle some pumpkin seeds + a simple dressing of olive oil and apple cider vinegar.
Ready-to-eat falafel + shop-bought hummus + ready- chopped slaw + kimchi