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''Stress, Aging and Cortisol'' by Lorna Vanderhaeghe, Total Health Vol.23 No. 1 Jan/Feb 2001
O Excellent, I love long life better than figs
––William Shakespeare
Whoever said "One man’s stress is another man’s pleasure," probably did not know how profound that statement is when it comes to our health and longevity. Excessive or chronic stress, either physical or mental, has a detrimental effect on the optimal functioning of the immune system and our antiaging hormones. Stress is like the card that finally tips the balance on the house of cards, bringing everything crashing down. An immune system that is in top operating order will only be minimally affected by small stressors, yet that same system can be toppled by a continual stream of small stressors or a big stressor such as the death of a loved one.
According to many researchers, stress and its negative effects on the body has surpassed the cold virus as the most common health problem in North America. Living with continual stress, or just feeling as if you can’t get out from under stress, is enough to cause disease. The effort to succeed, to compete, to have more and do more have all contributed to many of our health problems. Combine too much stress with inadequate nutrition and you have the cause of most of our health complaints.
Although we may not be aware of them, there are many stressors that affect us daily: noise, crowded cities, polluted environment, lack of exposure to sun, driving, crime, racism, pathogens, lack of joy in life, abuse, school, work, negative emotions, overexercising, chronic allergies, lack of sleep, trauma, angry emotions, intense heat or cold, depression, loneliness and much more. When these stressors accumulate they wreak havoc with our immune system and disrupt our delicate hormone balance.
Scientists now confirm that our response to stressors has a profound effect on the body’s ability to protect itself from everyday infections and how quickly we age. In The Stress of Life, Dr. Hans Selye wrote, "If a microbe is in or around us all the time and yet causes no disease until we are exposed to stress, what is the cause of the illness, the microbe or the stress?" A serious illness is often preceded by a major life stressor such as a death, loss of a job, illness of a loved one, even moving or the birth of a baby. A lower immune resistance caused by excessive stress, inadequate nutrition and toxins in the environment is the pendulum that swings toward illness and increased mortality.
Stress and our body chemistry
The body has developed mechanisms to protect it from the damaging effects of stress. The "fight-or-flight" response is one way the body deals with extreme situations of stress. Upon realizing we are in danger, the brain sounds an alarm, telling our adrenal glands to secrete adrenaline and cortisol, which mobilizes the body to fight or run. This response is supposed to be a short-lived reaction yet today most of us are in and out of this state continually due to the stressors mentioned above. As a result, our immune system becomes imbalanced, sending out too many inflammatory cytokines. Our adrenal glands become exhausted, weakening several body systems, especially the cardiovascular and endocrine systems. What mechanism in the body occurs when we are under constant stress that causes disease?
When we are exposed to stressors our adrenal glands secrete the stress hormone, cortisol, causing a corresponding drop in our antiaging and immune enhancing hormone dehydroepiandrosterone (DHEA). A tremendous body of research has shown that when cortisol goes up, DHEA drops and when DHEA is normal, cortisol also normalizes. Low DHEA levels are seen in those that are immune compromised, have arteriosclerosis (hardening of the arteries), diabetes and lupus. If you have one of these diseases and your doctor has not tested your DHEAs and cortisol levels, s/he has missed two very important factors in your health outcome.
Cortisol helps the body maintain
homeostasis in the face of stressors, counteracts inflammatory and allergic reactions and controls the metabolism of protein and carbohydrates. Cortisol is a very misunderstood hormone. Balance is the key. In naturally low doses it stimulates the immune system and in high doses, as prescribed in synthetic drug form, it can be immune suppressing. Remember that cortisol plays a role in counteracting inflammatory responses in the immune system and when cortisol is not available because the adrenal glands have become exhausted from too much stress, inflammation is allowed to continue unchecked. Conversely, too much cortisol and you have immune suppression.
The immune system also responds to stressors by causing certain immune cells to secrete the pro-inflammatory cytokines, Interleukin-1 (IL-1) and Interleukin-6 (IL-6). These cytokines are both involved in inflammation and IL-6 in particular is thought to worsen the symptoms of autoimmune diseases and fibromyalgia. Interleukin-6 has been found to act as a growth factor in several tumors and some viruses also use IL-6 to replicate. Interleukin-6 also causes calcium to be released from bone-promoting osteoporosis. We must control the release of these cytokines if we want to enhance immunity and reduce degenerative diseases.
In the presence of stressors the immune system and endocrine system work as an integrated circuit. Deficiencies in the immune system and abnormalities in the cross talk with the endocrine system can influence the susceptibility of developing chronic inflammatory disease, autoimmune disease like lupus, rheumatoid arthritis, reduce ability to fight infections, osteoporosis, muscle atrophy, rapid aging, poor antibody production against vaccines and more. Modulating or keeping cortisol levels in balance through a healthy diet, nutritional supplements and stress reduction are key to disease prevention.
Mother nature’s cortisol balancer
Endurance athletes are often studied because the effects of excessive exercise mimic other stressful events. Excessive physical stress causes tissue damage and in response promotes the release of cortisol and pro-inflammatory cytokines, especially Interleukin-6. DHEA and suppressed immunity are also seen in athletes that exercise to excess. Professor Patrick Bouic and his research team have shown that a plant nutrient called sterols and sterolins effectively modulates cortisol and controls Interleukin-6 and naturally increases DHEA. In a double-blind, placebo-controlled study published in the International Journal of Sports Medicine a group of 20 athletes were evaluated pre- and post-marathon run. Post-marathon results showed that the group treated with sterols and sterolins displayed a significant reduction in Interleukin-6 compared to the placebo group. A profound effect was observed in the balance between cortisol and DHEA levels in the sterol and sterolin-treated group. Cortisol increased as expected in the non-treatment group, causing immune suppression; it dropped in the group taking the sterols and sterolins. The cortisol decrease was accompanied by an increase in DHEA that was statistically significant.
Antioxidant nutrients, including vitamin A, C, E, B6, B3 and selenium, zinc, magnesium, coenzyme Q10, reduced L-glutathione, alpha lipoic acid, essential fatty acids and an excellent diet of organic fruits and vegetables should also be adopted to supply the required nutrients to provide a powerful defense against the negative effects of stress. Practice some of the stress-busting tips listed here for optimal immunity and maximum longevity. The mind and body are one unit, interrelated and highly complex. It may take a while for scientists to truly understand the intricacies of how stress affects immunity and the aging process. Today we know that having a positive attitude, a loving family, friends and effective stress-coping strategies enhance our immune system and give us a few extra years. Do not wait another day to implement some positive changes in your life.
Stress-Busting Tips· Breathe. Breathing is a powerful distressing tool. Several times per day fill your lungs with air deep into your abdomen through your nose. Then slowly exhale from your mouth until your lungs are empty. Repeat this five times in a row. · Get eight hours of sleep every night and try to sleep until 7:30 in the morning. · Just say "No" when you have too much to humanly accomplish in one day. · Share the household workload with family. · Eat seven to 10 half-cup servings of fruits and vegetables every day. · Smile. Purge negative emotions such as anger and hatred. · Get help dealing with grief. The loss of a loved one, a divorce or the loss of a job, all create a form of grief. Immune suppression is the result of grief that never gets dealt with. · Carpe diem, seize the day and live it to the fullest. Don’t worry so much about tomorrow. · Believe in yourself. Negative self-talk and continually doubting your abilities hampers your body’s ability to heal. · Notice the beauty around you. Smell the flowers, watch the sunset and listen to the wind. · Love your family and friends and be forgiving. · Be good to yourself. Most of us are our own worst enemies. We focus on our weaknesses and minimize our strengths. Wake up each day and tell yourself you are a good and useful person. · Do the things you have always wanted to do. Learn to water ski, sing in a choir, write a book, tell stories to your grandchildren, walk, garden–whatever makes you happy. · Seek your spiritual side. This does not have to be religious, although those with strong beliefs in god generally live at peace and feel protected. Most of us believe in something greater than ourselves, a spiritual power that offers solace and helps us find the quiet place within.
Stress Test to Determine Immune Status
Points
1. Unusual tiredness and/or dizziness 3
2. Unexplained irregular heartbeat and/or shortness of breath 3
3. Smoke, drink alcohol or caffeine or take prescription medication 3
4. Sugar consumption or you use aspartame 3
5. Headaches and/or muscle tension or joint pain 3
6. Lack of desire for sex 3
7. Nausea or irritable bowel/digestive problems 3
8. Overexercising (more than 4 times per week) or no exercise at all 3
9. Don’t take vitamin and mineral supplements 2
10. Poor nutrition 2
11. Feelings of anxiety or depression 2
12. Feelings of guilt 2
13. Feelings that you can’t cope or you feel trapped 2
14. Lack of confidence and being self-critical 2
15. Feelings of inadequacy 2
16. Fear of getting a disease such as cancer 2
17. Use antibacterial soaps 1
18. Not wanting to socialize with friends 1
19. Suppressed anger 1
20. Inability to relax 1
21. Fidgeting or restlessness 1
22. Excessive appetite/loss of appetite 1
23. Loneliness 1
24. Insomnia or difficulty falling asleep 1
How Did You Score?
If you scored 12 or over, you are putting yourself at risk for immune system overload. Immediately adopt the recommendations above and focus on stress reduction.
Between 6—12 you are still coping with the stressors in your life but you need to slow down, say no once in a while and register in a yoga class.
Between 1—5 you are in the peak range for stress management and if you keep this pace, you will reach the finish line healthy.
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