By Dr Adebola Ogunsakin.
We are living in stressful times. There is civil unrest, financial upheaval and lost lives, all on a backdrop of a global pandemic that is showing no signs of slowing. All of these can definitely increase our body’s stress hormone, cortisol. Cortisol surges when we are in a fight or flight mode. This surge is an important mechanism for our body to adapt to a stressful situation, however, it becomes maladaptive when constantly elevated or elevated in situations that do not pose a threat. Cortisol has multiple effects on the body, here are a few important ones:
1. It raises your blood pressure.
In the face of impending danger, this is important for better blood flow to your brain & muscles. However, with prolonged stress, blood pressure stays elevated, leading to a condition called hypertension. Hypertension has been termed the silent killer as it most commonly asymptomatic but also a driver of strokes, heart attack and kidney damage.
2. It increases your blood sugar.
As you might imagine, you need nutrients if your body is in true fight or flight mode. However, continued exposure to stress leads to continued elevation in blood sugar levels, leading to another prevalent condition, diabetes. Diabetes affects every organ in the body including the heart, kidneys, nerves and eyes. It is a leading cause of amputations in the developed world.
3. It leads to weight gain.
Not just any type of weight distribution but specific weight gain in the abdominal area. This type of obesity, called central obesity, more than others, has been strongly linked to cardiovascular disease, diabetes and high cholesterol.
4. It suppresses the immune system.
You might notice that you get a viral illness many times when you are under stress or have not had good sleep. This is because cortisol reduces your body’s ability to activate its defense mechanism against threatening microorganisms.
5. Its leads to irregular menstrual cycles.
In situations of stress like an acute illness, many women have irregular periods and even no periods at all, which in the long-term, reduces fertility. Moreover, it can also lead to premenstrual dysphoric disorder, which is a severe form of PMS.
6. It can lead to depression and anxiety.
Having constant perceived danger can cause low mood and a lack of interest in things that would ordinarily make you happy. It can also cause you to feel anxious all the time. Although the biological links are unknown, it is a well-established correlation.
Although these effects seem scary and bleak, we can do many things to deal with stress. Some of these coping mechanisms include:
• Exercise. Studies have shown that even a 30-minute daily walk can improve mood and health.
• Allow regenerative sleep. Although sleep needs vary amongst individuals and across lifespan, most adults require 7-9 hours of sleep.
• Seek professional counselling. Therapists are skilled in offering healthy frameworks for dealing with life stressors. Additionally, you can seek camaraderie in situation-specific support groups.
• Visit your doctor for routine medical exams. They have tools to pick up signs of stress and its effects on your body that you may not notice.
• Lastly, do not ignore your spiritual wellbeing. Many people find solace in seeking guidance from spiritual leaders and gatherings and its positive effects should not be discounted.