when stress is a silent poison
One of the evils of the century has a name that many people know very well: stress. Born from work, family obligations and the hustle and bustle of modern life, it is present everywhere. But did you know that there is a key hormone behind it all: cortisol? Cortisol, also called the “stress hormone,” plays an essential role in our survival by helping us respond to difficult situations. However, when produced in excess or over a long period of time, it can become a real silent poison for our bodies and minds. Sleep problems, weight gain, weakening of the immune system… the effects of poorly controlled cortisol concentrations are numerous and insidious. So how can we control this hormone to maintain our well-being? Let’s discover together the keys to good cortisol management so that stress is no longer an invisible enemy but an ally under control.
What is cortisol?
Cortisol is a Hormone secreted from cholesterol by the adrenal glands. Its secretion follows a circadian rhythm with a peak in the early morning, between 6 and 8 a.m., and a gradual decline throughout the day, reaching almost zero in the middle of the night.
Cortisol plays a central role in many physiological processes:
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Immune function and inflammation : It is able to inhibit certain immune system reactions and has anti-inflammatory effects.
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Glucose metabolism : It helps maintain blood sugar levels by increasing gluconeogenesis (the synthesis of glucose by the liver) and insulin resistance.
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Lipid and protein metabolism : It stimulates the breakdown of proteins and fats in most tissues (except the nervous system).
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The cardiovascular system : It regulates blood pressure and vascular tone, causes blood vessels to constrict and increases cardiac output.
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The urinary system : It has a diuretic effect.
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Cerebral and neuromuscular function : It promotes alertness, vigilance, motivation and can also influence cognition.
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The digestive system : It can affect microbiota, intestinal transit time and permeability, and nutrient availability.
Another role of cortisol is this deal with stress :
When stressed, the HPA axis (hypothalamic-pituitary-adrenal) is activated. The hypothalamus then stimulates the pituitary gland, which in turn stimulates the adrenal glands, which are responsible for secreting cortisol. This cortisol then acts on the various target organs, exerting what is known as “feedback control” to regulate its release. In short, by binding to receptors, it sends information to the hypothalamus and pituitary gland that there is sufficient amount to work. These then no longer activate its secretion.
In critical moments the body needs instant energy to survive. This mobilization of energy goes hand in hand with the Removing processes long term not essential for this immediate survivalfor example, digestion, growth, reproduction and the immune system.
Stress that is perceived as a threat triggers the release of catecholamines (adrenaline and norepinephrine) and cortisol.. The latter has a strong anti-inflammatory effect and mobilizes glucose to promote survival and motivate success. It also plays a role in consolidating fear-based memories, thereby promoting avoidance of future threats.
According to the Model by Hans SelyeIn a stressful situation, several phases follow one another:
Step 1: The alarm phase
The body initially releases adrenaline. This molecule’s job is to help the body respond to an attack. As a result, glucose is released into the blood, the heart and breathing are accelerated in order to optimize the sugar and oxygen supply to the muscles and thus the conversion of sugar into energy: the body is ready to mobilize, flight or fight is made possible. This binary decision in the face of stress and all the metabolic reactions that precede it has its origins in the time when humans had to fight for their survival and their main concern was to eat and not be eaten.
Step 2: The resistance phase
This begins after a few minutes if the stressful situation continues. The body will then try to adapt to the situation and ensure sufficient energy supply to be able to resist. At this point, cortisol is released and plays its role. It is accompanied by other hormones such as endorphins, dopamine or serotonin.
In general, the situation returns to normal, the body regains balance and resumes its natural metabolism, but in the case of chronic stress and therefore too frequent or continuous repeated strain, a third phase occurs:
Stage 3: The exhaustion phase
The body simply becomes exhausted due to the constant release of stress hormones and high energy consumption. Its resources become insufficient and this final phase causes fatigue and weakening of the immune system, but also increases the risk of developing diseases such as high blood pressure, type 2 diabetes, asthma or even depression.
Cortisol therefore plays a role crucial role in the stress response of the body by allowing it to cope and maintain internal balancebut if so secreted in excessas part of one chronic stress for example it can be harmful to health.
Cortisol and civilization stress
As previously mentioned, our bodies are wired to respond to stress in two ways: through Fight or flight. Or nowadaysWork overload, relationship difficulties or financial problems have replaced predators as stressors. Most of the time, In the face of these situations, flight or fight are impossible or seem impossible to us. The situations persist and the stress continues. Cortisol is released, regulating its secretion via feedback to maintain an effective level, until the day the receptors to which cortisol binds to exert this feedback become fatigued from too frequent use and refuse to repair it. The information therefore no longer reaches the hypothalamus or the pituitary gland, which no longer knows whether cortisol secretion is sufficient. The stress factor is still there; The HPA axis is always stimulated. Therefore, cortisol is repeatedly released, which leads to generalized inflammation. (The body reacts less sensitively to its anti-inflammatory effects), which can lead to, among other things, pain, depression, persistent fatigue, sleep disorders and a weakened immune system.
How to act for better balance
The best way to counteract cortisol dysregulation is to:act against chronic stress. Several complementary approaches make it possible to reduce the impact:
La relaxation:
To better control your emotions, practice activities like meditationThe yoga or the breathing (e.g. cardiac coherence) may be beneficial. These all have something in common Refocus your attention on the body and its sensations to stop focusing on sources of stress and improve well-being. Initial results from mindfulness meditation show, for example, a reduction in tension, insulin resistance and inflammation as well as an improvement in carbohydrate and lipid parameters. So many physiological effects that contribute to better health.
Physical activity:
Elle reduces sympathetic hyperactivity and activates the parasympathetic systemIt reduces inflammatory processes in the brain and increases cognitive abilities and memory processes impaired by stress. It improves mood through Promote the secretion of dopamine, serotonin and endorphins. All of these mechanisms lead to numerous mental health benefits, including a reduction and better resistance to stress, reduced fatigue and better sleep quality, which makes physical activity (if not excessively practiced) more difficult. one of the pillars for better stress management and generally good health.
Eat:
Some studies have highlighted a link between diet quality and the presence of stress, anxiety and depression. Frequent consumption of processed foods (very low in vitamins and high in sugar, especially fructose, which is responsible for inflammation, intestinal dysbiosis and insulin resistance, causing mood disorders and anxiety disorders) or excessive consumption of meat and cold cuts was associated with a higher risk of stress. Likewise, sugar consumption should be limited, although it initially brings relief. The deleterious effect on anxiety, particularly of fructose, which is abundant in industrial products, has been studied. We therefore recommend a Diet rich in vitamins and minerals (Fruit and vegetables, small portion of raw vegetables at the beginning of the meal, steam cooking, etc.) and Omega 3 (small fatty fish; eggs from chickens fed flaxseed; vegetable oils such as rapeseed; nuts and seeds).
Manage your energy:
Feelings of stress and anxiety are often the result of poor energy management. We want to do everything well and quickly and neglect moments of rest and relaxation. THE Sleep is the time when the body and mind recover the mostThat’s why it will be important to take care of it, but we must not stop there. Walk in nature, creative activity, massage, bath or simple napit will also be important to take those little breaks, even if it means Plan them like our usual activities. Likewise, it will be beneficial to provide small breaks during our work sessions. The “Pomodoro” technique, which consists of concentrating on work for 25 minutes, then taking a break of 5 to 10 minutes, starting over and taking a longer break of 20 to 25 minutes after two hours of work, can be an interesting approach, but everyone is free to find the technique that suits them.
Cortisol plays an essential role in our body and our ability to respond to stressful situations. However, if produced in excess over a long period of time, it can become a real silent poison and disrupt our physical and mental balance. By understanding how cortisol affects our bodies and minds, we can better limit its negative effects. A balanced diet, appropriate physical activity, relaxation techniques and good sleep are all levers to restore hormonal balance and better manage everyday stress. So instead of suffering from the consequences of stress, we should adopt sustainable habits now to strengthen our health in the long term!
Sources:
https://www.fedecardio.org/je-m-informe/reconnaitre-les-differentes-formes-de-stress/
https://fr.wikipedia.org/wiki/Hans_Selye
https://www.greenplantation.fr/a/consequences-negatives-de-la-reactivation-de-l-axe-hpa-et-de-la-cafeine-en-tant-que-regulateur-de-cet-axe)
https://www.inserm.fr/actualite/certaines-formes-syndrome-cushing-mieux-comprises/#:~:text=Les%20manifestations% 20du%20syndrome%20de%20Cushing&text=De%20fait%2C%20son%20exc%C3%A8s%20entraine,encore%20troubles%20de%20l’humeur
https://www.sciencedirect.com/science/article/abs/pii/S1261694X23002870
https://hal.univ-lorraine.fr/hal-01947127
https://presse.inserm.fr/omega-3-et-gestion-du-stress-les-liens-se-resserrent/24627/
https://www.ncbi.nlm.nih.gov/books/NBK507250/
https://fr.wikipedia.org/wiki/Technique_Pomodoro
