Live Longer Habits

Stress can be a hidden danger. It can harm the systems that help control inflammation, lead to insulin resistance, change our gut bacteria, put strain on our hearts, and overwork our brains. Stress is how we react to things happening around us, and when we experience it too much, it can hurt us in ways we might not notice until it’s too late. If we don’t take time to rest and recover, we might start to feel unwell, both mentally and physically. 

So, what’s the main issue? 

It’s inflammation. Inflammation is partly managed by cortisol, which is our main stress hormone. When cortisol is released too often, our immune cells become less effective, allowing inflammation to grow unchecked. This can damage blood vessels and brain cells, and lead to painful joint problems. 

Cortisol also gets our bodies ready to act by releasing stored energy. But if it’s always being released, our insulin receptors—those that help bring glucose into our cells—can wear out. This means we need more insulin to get the same results, leading to insulin resistance. Plus, cortisol can cause us to store fat around our organs, which adds weight. These fat cells release proteins called cytokines that make it even harder for our insulin receptors to do their job. 

Stress can also affect our brain’s chemical messengers, like serotonin and dopamine, which can hurt our mood, appetite, sleep, and sex drive. Some people who are very depressed may have high cortisol levels for a long time, which can damage parts of the brain. 

But here’s the good news!

Stress can actually be a powerful tool! When managed well, it can help us achieve our goals and stay focused. Stress can feel similar to excitement, both making our hearts race. Imagine a life without excitement or stress—it wouldn’t be very fulfilling! Stress also activates a built-in resilience system. 

When we face stress, our bodies release a neurotransmitter called oxytocin, often known as the “love hormone.” In stressful situations, it encourages us to connect with others, seek support, and talk about what’s bothering us, which can provide immediate relief. 

Interestingly, we need some stress to activate certain genes that help us live longer. This area of science shows promise for slowing down and even reversing aging. 

So, how can you tell when stress is becoming a problem? 

It’s important to distinguish between good stress, which can motivate us, and bad stress, which can drag us down. Measuring stress isn’t straightforward, as what stresses one person may not bother another. We all cope with stress differently. 

Our focus is on the autonomic nervous system, which operates automatically to regulate functions like heart rate and digestion. It has two parts: the sympathetic nervous system, which triggers the “fight or flight” response, and the parasympathetic nervous system, which helps us “rest and relax.” When both parts are balanced, it’s a sign that our body is handling stress well.

How can we measure it? 

So, how do we figure out what's going on with our autonomic nervous system, which is a bit of a mystery? You might notice your sympathetic system kicking in when your heart races, you start sweating, can’t sit still, and your stomach feels uneasy. Does that sound familiar? It can be really uncomfortable, especially if you’re about to give a presentation and your body decides to shut down things it thinks aren’t essential, like making saliva, leaving your mouth dry and making it hard to speak! 

HRV is tool, often used by athletes to determine how hard to train and when to rest, measures a stress indicator called Heart Rate Variability (HRV). It’s a good way to understand how balanced your autonomic nervous system is. It was first used by astronauts in the 1960s to monitor changes in their bodies in space. Later, doctors used it to track recovery from strokes, signs of depression, and even diabetes risk. Recently, top athletes have started using it to improve their training. By tracking your HRV daily, you can see your normal levels over time. If you notice a drop (which can mean stress), you can make changes to your lifestyle. 

Source: mindspire