You hear it all the time –chronic stress is very bad for us, so we all need to make sure we are managing stress better - easier said than done, since most of can’t instantly remove sources of stress in our life (our job, co-workers, family responsibilities etc.)

Most of the negative effects of stress are either direct or indirect effects of glucocorticoids – hormones released from the adrenal glands under stress. Here are just a few of the things that chronic high stress levels can do to us. It can:

1. Trigger overeating via depletion of the neurotransmitter serotonin. Serotonin is responsible for your feeling happy and satisfied, When serotonin is depleted you begin to feel nervous, anxious and even emotionally flat. Your motivation to get involved and extract joy out of life slips away. Low serotonin also triggers cravings for sweet, fat and carbohydrate laden foods.
2. Cause sleep disturbances – As your serotonin depletes, melatonin levels start to go down and you begin to notice that you can’t get to sleep or stay asleep. Sleep deprivation not only continues to cause more stress, it is known to be a risk factor for weight gain.
3. Change sex hormones – increased cortisol causes declines in DHEA (the building block for sex hormones) decreasing sex drive and sex hormone balance.
4. Cause heart disease – stress hormones can cause increased plaque formation in arteries and cause narrowing of the arteries, which can cause high blood pressure. In fact, high stress was found to the number one risk factor for heart disease in post-menopausal women.
5. Cause changes in the immune system – stress hormones cause a the thymus gland to shrink, reduce the production of lymphocytes and their activity, making us more susceptible to catching colds and other infections. Even more alarming, new research has shown that stress hormones actually feed cancer cells.
6. Stress hormones cause blood sugar to elevate and can be a factor in causing insulin resistance – the major cause of type II diabetes.
7. Damage the hippocampus of the brain. This very serious side effect may be recognized by an inability to focus and concentrate as well as by short-term memory loss..

So, if you think you thrive on stress, you better think again. As you can see, stress hormones promote rapid physical aging and the chronic diseases associated with the aging process.

If you can’t immediately change stressful situations, what can you do to protect yourself? One of the best things to do is to exercise. Studies are showing that running, walking, and other forms of physical activity restore circulation to the brain and wake up synapses between cells to improve memory and reverse cognitive decline. Exercise also lowers stress hormones levels and helps improve ability to sleep.

In addition there are several nutritional supplements that I have seen work in the clinic and may benefit you in addressing the effects of stress on your metabolism:

Relora – extract from magnolia and phellodendron. Lowers cortisol and reduces stress related food cravings. Clinically this ingredient has performed well in reducing anxiousness and agitation.

Theanine – reduces anxiety and nervousness, helps calm the mind and has been reported to lower blood pressure and improves immunity.

Rhodiola – well studied plant extract known as an adaptogen, that helps to reverse some of the biochemical effects of stress. In particular,a standardized extract of rhodiola has been used to improve endurance and stamina as well as metal cognition. .

5 HTP –gets converted to serotonin. Reduces food cravings and can improve sleep.

Lupien, S. Psychoneuroendocrinology, 2005; vol 30: pp 225-242. News release, McGill University.