Managing the Impact of Stress: Natural Ways to Combat Cortisol
Brain Impact of Stress and Five Stress Relief Strategies
In the face of modern-day stressors, our bodies still rely on the ancient fight or flight response to cope. However, chronic activation of this response can have detrimental effects on our health and wellbeing. This article explores various natural methods that can help manage the impact of stress, focusing on reducing cortisol levels.
Omega 3 Fats and Brain Health
Omega 3 fats, essential for brain health, can be obtained from a balanced diet that includes fatty fish, nuts, and algae. According to a study published in Translational Psychiatry in 2020, these fats have been shown to reduce brain cell damage caused by cortisol and promote the production of new brain cells.
Physical Activity and Nature Walks
Regular physical activity, such as walking for 30 minutes, can help reduce cortisol levels. This effect is amplified when the exercise is performed in a natural environment, as a study from 2018 in Anxiety, Stress, & Coping revealed.
L-Theanine and Relaxation
L-theanine, a nutrient found in green tea, promotes relaxation without sedation. Consuming L-theanine has been proven to reduce stress levels an hour after intake and cortisol levels after three hours, according to a study in Nutrients from 2016.
Interaction with Pets for Stress Relief
Stressed university students who interacted with cats or dogs for ten minutes experienced a significant decrease in cortisol levels, as a study in AERA Open from 2019 reported.
The Relaxation Response: A Stress Management Technique
The relaxation response, a stress management technique similar to meditation, has been shown to decrease cortisol levels in 50% of participants, lower blood pressure in 32%, decrease anxiety levels, and improve mental wellbeing, according to a research evaluation in Minnesota Medicine from 2009.
Evolutionary History of the Fight or Flight Response
The fight or flight response is a fundamental physiological reaction that has evolved across vertebrates to enhance survival in the face of threats or stressors. This response is deeply rooted in the evolutionary history of vertebrates, dating back to early ancestors who needed to rapidly respond to predators or environmental dangers.
The Impact of Chronic Stress on the Brain
Chronically high cortisol levels can lead to decreases in the size of brain structures involved in learning, memory, and other cognitive skills. Prolonged stress can also cause brain changes, affecting memory, accelerating brain cell aging, and increasing the risk of Alzheimer's disease.
In conclusion, managing stress and reducing cortisol levels is crucial for maintaining good health and wellbeing. Natural methods such as increasing Omega 3 intake, regular physical activity, L-theanine consumption, pet interaction, and the relaxation response technique can all contribute to a healthier response to stress.
Engaging in activities that promote omega 3 intake, such as consuming fatty fish, nuts, or algae, might help reduce brain cell damage caused by cortisol and stimulate the production of new brain cells. Furthermore, participating in nature walks alongside regular physical activity could help lower cortisol levels, particularly when the exercise is performed outside.
