Stress Triggers & Stress Stoppers

As discussed in my previous blog, chronic elevation of the stress hormone cortisol is one of the most significant root causes of health issues in many of my clients and can have long-term effects on many aspects of health and well-being, including metabolism, sleep, brain, and mood.

Have you ever thought about what’s actually creating stress in your body? It might not be what you think.

STRESS TRIGGERS

There are the usual suspects:

❗ Running late for work

❗ Toddlers throwing tantrums in public

❗ Getting stuck in a traffic jam

❗ The list of to-do’s that never seem to get done

But here are some others that might surprise you:

❗ Undereating

❗ Over-exercising

❗ Staying up late

❗ Scrolling screens before bed

❗ Chugging coffee instead of food

Any of these things can trigger a cascade of stress hormones. That means any of them (if repeated over time) can disrupt cortisol and contribute to chronic health issues.

STRESS STOPPERS

We can reduce our stress response by focusing on habits and lifestyles that put the body in a state of feeling safe and calm.

FOOD

STRESS, CORTISOL & BLOOD SUGAR

➡️ If we skip meals, the body perceives this as stress and releases cortisol.

➡️ Other stressors (like the pressures of work and life) also increase cortisol.

➡️ Regardless of the trigger, cortisol prompts the liver to release sugar into the bloodstream for a quick source of energy. It doesn’t matter if we need that energy or not. It’s just one of the effects of cortisol.

➡️ Elevated cortisol over time can lead to persistently elevated blood sugar and all the problems that follow (like insulin resistance and weight gain)

What all this means is that eating in a way that supports balanced blood sugar levels sends the body a signal of safety (not stress) and helps to support healthy cortisol levels. It reduces the stress load on your body and makes you more resilient.

EAT TO COMBAT STRESS:

🥣 Eat balanced meals on a regular schedule (skipping meals = stress)

🚫 Limit refined sugars (they cause the blood sugar to spike and crash, triggering cortisol)

🥦 Load up on fiber-rich foods (they slow the release of sugar into the bloodstream)

🥤 Stay hydrated (dehydration can spike blood sugar)

EXERCISE

Should you exercise when stressed? There are a lot of mixed messages out there, so let’s look at some facts.

Intense exercise causes a temporary increase in stress hormones BUT:

✅ The cortisol spike during intense exercise reduces the cortisol response to subsequent stressors in life AND

✅ Exercise releases endorphins, which naturally combat stress AND

✅ Regular exercise over time supports a healthy cortisol rhythm.

Some exercises, like yoga and tai chi, combat stress by putting the nervous system into a more parasympathetic state.

So, for most people, exercise helps to combat stress. Exercise only becomes a problem when it’s extreme and intense—particularly in people who are already stressed by other things in life.

AWARENESS

You know that moment when your heart races, your muscles tense, your mind checks out, and everything in your body just wants to escape wherever you are?

It’s our acute stress response, often referred to as “fight or flight.”

AWARENESS of these feelings is the first step in regulating your stress response.

Once you become aware of your stress response being activated, you can:

💡 Notice your thoughts or emotions.

☀️ Reframe negative thoughts to the positive.

👣 Put your feet to the earth to feel grounded.

🌬️ Take some deep breaths.

⛰️Change your location.

💃 Move your body (dance, shake, jump, walk).

None of this is easy; it takes practice, but learning to stop stress in its tracks is one of the best things you can do for your current health and your future self.

Are you ready for a fresh perspective on your health? As a board-certified Integrative & Functional Medicine physician, I can help you “think outside of the box” and dig deeper with a variety of laboratory testing to help uncover the underlying root causes of your symptoms and create a plan personalized for you that goes beyond the prescription pad to incorporate diet/lifestyle change, nutritional supplements, holistic therapies, health coaching and more! Contact us to schedule an appointment or learn more.