Yes, even STRESS is connected to Inflammation
by Eileen Johnson, RN
Inflammation Matters (part 7)
It seems no matter what health topic I write about, there is always a stress connection. Stress is a part of our daily lives and sometimes can produce very positive outcomes and needed change in our lives. But, stressors that produce negative emotional and physical responses will promote, and in some cases, produce inflammatory problems in the body. There are many physical stressors that can trigger inflammation, but for now I would like to talk about the emotional ones.
Dr. Janice Kiecolt-glaser, Ph.D., explains that chronic emotional stress increases pro-inflammatory chemicals in the body. These chemicals normally support healing in the body, for instance, when you have a cut on your finger. When stress calls upon these chemicals day after day, they actually create inflammation all over the body EXCEPT in those areas of the body that require healing. She gave two examples during a recent lecture at the National Institute of Health in May of 2008. Longtime care-giving spouses of Alzheimer’s patients displayed lowered immune function and impaired wound healing in comparison with the general population. It is interesting to note that this population also had a much poorer response to a flu shot than the general population of people, and this gap was widened for those people over the age of 70. She also found that a group of dental students actually healed faster from a puncture wound to the finger during a school break than during the school term.
The cortisol connection is very clear and continues to be studied. Optimally, the adrenal glands produce the bulk of their daily cortisol in the early morning. Cortisol is a hormone that wakes us up, stimulates the brain and in moderation works in an anti-inflammatory way. The adrenal gland should secrete smaller amounts as the day goes on and then start secreting the opposing hormone, DHEA, toward the evening and while we sleep. DHEA stimulates the bulk of the body’s healing and repair work. Chronic stress keeps the body in a “fight or flight” mode, unnaturally keeping cortisol levels high, hampering needed repair work and inducing a chronically inflamed state. This can then lead to a spiral effect of inflammation, muscle loss, depressed immune system and blood sugar dysregulation. It also supplies some of the ingredients for obesity.
We are living in such stressful times – What can we do to decrease the negative effects of this stress?
· Deep belly breathing for 5 minutes, 2-3 times each day can bring temporary stress relief and help you to think through problems more clearly.
· Taking time to connect with friends or family members can help to put life events in better perspective.
· Volunteering to help others in need can take away the focus on our own life challenges and understand another person’s perspective.
· Learn stress relieving practices such as yoga, tai chi, qi gong. These can be used to help build a more positive attitude to start your day or to help you relax before going to bed.
· Give yourself plenty of time to get a good night’s sleep, including relax time before going to sleep and some time in the morning to awaken peacefully.
Exercise in the morning that you enjoy can raise endorphin levels, improving your mood all day long.
Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. She offers free 20-minute consultations. Ask her about the FirstLine Therapy program. Check her availability or schedule a visit by calling customer service at 952-891-1212, #221.
