Did you know that stress contributes to chronic inflammation? Many people experience symptoms without realizing that ongoing stress could be the underlying cause.
Signs of Chronic Inflammation
- » Fatigue
- » Overwhelm
- » Brain fog
- » Difficulty focusing
- » Bad mood
- » Excess of body fat around the abdomen area
- » Skin issues (rashes, eczema, acne)
- » Digestive problems (upset stomach, diarrhea, constipation)
How Does Inflammation Start?
Chronic inflammation often begins with:
- ● Physical or emotional injury
- ● Repetitive trauma
- ● Failing to allow the body for healing and repair after an injury
How Stress Leads to Chronic Inflammation
When you experience stress, your brain's pituitary gland sends signals to the adrenal glands (located on top of your kidneys) to release cortisol, the stress hormone. Cortisol helps keep you awake and alert.
Imagine you're hiking in the mountains and suddenly see a bear. Your body immediately releases cortisol, flooding your bloodstream with sugar and breaking down stored fat for energy so you can run to safety. This response is essential in life-threatening situations.
However, when stress becomes a daily experience, due to work pressure, financial concerns, or family health issues, your body continuously releases cortisol. This leads to excess sugar and fat accumulating in your system, triggering the release of cytokines. Cytokines are proteins that regulate immune responses, but when produced in excess, they lead to persistent inflammation, weaken the immune system, and cause pain.
Since stress activates the sympathetic nervous system (the "fight or flight" response), an imbalance occurs, preventing the body from properly regulating hormones. This imbalance contributes to symptoms such as high blood pressure and an inability to relax.
5 Tips to Manage Chronic Inflammation
1. Prioritize Sleep
Lack of sleep leads to brain toxicity, poor concentration, and increased stress, which in turn raises cortisol levels and contributes to weight gain. To improve sleep quality:
- ● Watch the sunrise for 10 minutes to regulate your circadian rhythm, (make sure to be outdoors).
- ● Keep your room at 64°F.
- ● Avoid screens (TV, phone) 2-3 hours before bedtime.
- ● Ensure your room is dark or use an eye mask to avoid light disrupting melatonin production.
- ● Create a bedtime ritual: take a warm bath, read, or practice deep breathing.
2. Cultivate a Healthy Mindset
- ● Find purpose in your daily life.
- ● Smile more, even at yourself in the mirror.
- ● Dance, spend time with friends, or walk in nature.
- ● Play with pets.
3. Improve Your Diet
- ● Eat a variety of colorful foods.
- ● Include healthy fats like those from fish and nuts.
- ● Avoid processed foods (canned, boxed items, pastries, sodas).
- ● Craving sugar? Choose fresh fruit instead.
4. Reduce Stress
- ● Practice mindful breathing and meditation.
- ● Keep a gratitude journal:
- ○ Reflect on what you're thankful for in the past 24 hours.
- ○ Consider how you were your best self—and how you weren't.
- ○ Identify lessons from your actions.
- ○ Ask for forgiveness for thoughts or actions that disturbed your peace.
- ○ Pray for others and commit to being your best self today.
- ○ Conclude with a prayer, such as the Our Father.
5. Stay Active
- ● Move daily, break a sweat!
- ● Set active goals and stick to them.
Need Help Managing Stress and Chronic Inflammation?
If you're experiencing chronic inflammation, stress-related pain, or other symptoms, Chaux PT can help. Schedule an appointment today to start your healing journey.
Scientific Evidence Supporting Stress and Chronic Inflammation
1. Stress and Inflammation Connection
Black, D. S., & Slavich, G. M. (2016). "Mindfulness meditation and the immune system: A systematic review of randomized controlled trials." Annals of the New York Academy of Sciences, 1373(1), 13–24. DOI: 10.1111/nyas.12998
2. Cortisol Dysregulation and Chronic Inflammation
Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2007). "Psychological stress and disease." JAMA, 298(14), 1685–1687. DOI: 10.1001/jama.298.14.1685
3. Sleep Deprivation and Increased Inflammation
Irwin, M. R. (2015). "Why sleep is important for health: A psychoneuroimmunology perspective." Annual Review of Psychology, 66, 143–172. DOI: 10.1146/annurev-psych-010213-115205
4. Diet’s Role in Reducing Chronic Inflammation
Calder, P. C. (2017). "Omega-3 fatty acids and inflammatory processes: From molecules to man." Biochemical Society Transactions, 45(5), 1105–1115. DOI: 10.1042/BST20160474
5. Exercise and Inflammation Reduction
Gleeson, M., et al. (2011). "The anti-inflammatory effects of exercise: Mechanisms and implications for the prevention and treatment of disease." Nature Reviews Immunology, 11(9), 607–615. DOI: 10.1038/nri3041
