Control Stress for Healthy Eating, Metabolism & Aging
How to control your cortisol levels in your body
Stress can have a significant impact on our health, including our metabolism, digestion, and overall aging process. When we are stressed, our body releases cortisol, a hormone that can increase blood sugar levels and lead to cravings for unhealthy foods. This can make it difficult to maintain a healthy diet, which can ultimately lead to weight gain and other health problems (1).
In addition to affecting our eating habits, stress can also impact our metabolism by reducing the body's ability to burn calories efficiently. Chronic stress can lead to insulin resistance, a condition where the body becomes less responsive to the hormone insulin, which is responsible for regulating blood sugar levels. This can ultimately lead to metabolic disorders, such as type 2 diabetes (2).
Moreover, stress has been shown to accelerate the aging process, both internally and externally. Stress can lead to the breakdown of collagen, a protein responsible for maintaining healthy skin, leading to wrinkles and other signs of aging. It can also impact our telomeres, the protective caps at the end of our chromosomes that play a crucial role in the aging process. Studies have shown that chronic stress can shorten telomeres, leading to premature aging (3, 4).
So, what can we do to control stress and mitigate its negative impact on our health?
One of the best ways to manage stress is through regular exercise, which can help reduce cortisol levels and promote the release of endorphins, the body's natural mood-boosters. Other stress-reducing activities include meditation, yoga, and deep breathing exercises (5).
Conclusion
Stress can have a significant impact on our health, particularly our eating habits, metabolism, and aging process. However, there are many ways to manage stress and promote overall health, including regular exercise, a healthy diet, and self-care activities. By taking steps to control stress, we can support our physical and mental wellbeing and live our best lives.
Next week we will meet on dopamine…
References:
Epel ES, McEwen B, Seeman T, et al. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosom Med. 2000;62(5):623-632. doi:10.1097/00006842-200009000-00011
Chrousos GP. Stress and disorders of the stress system. Nat Rev Endocrinol. 2009;5(7):374-381. doi:10.1038/nrendo.2009.106
Epel ES, Blackburn EH, Lin J, et al. Accelerated telomere shortening in response to life stress. Proc Natl Acad Sci U S A. 2004;101(49):17312-17315. doi:10.1073/pnas.0407162101
Agarwal P, Haque IS, Jagadeeshaprasad MG, et al. Telomere attrition and restoration in the normal teleost Oryzias latipes are linked to UVB radiation and telomerase activity. Aging (Albany NY). 2016;8(4):775-788. doi:10.18632/aging.100938
Khoury B, Sharma M, Rush SE, Fournier C. Mindfulness-based stress reduction for healthy individuals: A meta-analysis. J Psychosom Res. 2015;78(6):519-528. doi:10.1016/j.jpsychores.2015.03.009