The effects of chronic overexposure to cortisol can be devastating. Prolonged cortisol elevations result in sustained elevated blood sugar, substantial loss of bone calcium, immunity depression, high blood pressure, lost muscle mass, increased fat accumulation, and . . . loss of cognitive function. ~ Adapted from Life Extension Magazine “Reducing the Risks of High Cortisol”
You’ve often heard that chronic stress is bad, but do you know why? Did you know it can accelerate aging and thus profoundly impact quality of life? The good news is that certain natural remedies can alleviate the devastating impact that chronic stress has on the body and mind.
The Impact of Chronic Stress
Stress is an automatic, negative, psychological, and physical response to various overwhelming internal and external forces called stressors (including lack of sleep, allergens, pain/poor health, and work/social pressures). “Bad stress” (known as distress), unlike eustress (“good stress”— think weddings and exercise), is generally characterized by fatigue, sleep disorders, irritability, and constant worrying.
Short, intermittent bursts of cortisol, the “stress hormone” produced in the adrenal gland, are necessary to help us recover from the effects of acute, immediate stress. In the short-term, cortisol provides immediate energy and enhanced immunity and memory. However, chronic stress results in the excessive, chronic elevation of cortisol that can threaten health and longevity. The attendant health problems can include: (1) immunity suppression; (2) hypertension; (3) hyperglycemia/insulin resistance/type 2 diabetes; (4) Syndrome X; (5) hypothyroidism [inhibition of thyroid hormone production (TSH) or metabolism (conversion of T4 to T3)]; (6) carbohydrate cravings; (7) increased belly, neck, and facial fat deposits; (8) libido diminishment; (9) long-term bone loss; (10) chronic fatigue; (11) ulcers; (12) heart disease; (13) candidiasis; (14) increased cancer risk; and/or (14) depression.
The Pharmaceutical Approach
When a patient complains of excessive levels of stress or concomitant anxiety, conventional practitioners commonly prescribe various medications, such as benzodiazepines, selective serotonin re-uptake inhibitors (SSRIs), and beta-blockers. All of the pharmacotherapeutic drugs have long lists of potential side effects, which include: (1) benzodiazepines (e.g., ValiumÒ, XanaxÒ, and LibriumÒ): increased anxiety, significant memory impairment, and addiction (especially in alcoholics); (2) SSRIs (e.g., ProzacÒ, LexaproÒ, and ZoloftÒ): agitation, decreased libido, delayed/lacking ability to orgasm, and insomnia; and (3) beta-blockers (e.g., TenorminÒ and InderalÒ): fatigue, depression, erectile dysfunction, memory loss, and insomnia.
To suppress cortisol production or reduce cortisol levels, doctors may prescribe anti-steroid drugs (e.g., aminoglutethimide/Cytadren®, mitotane/Lysodren®, or metyrapone/Metopirone®) or ketoconazole/Nizoral, which have numerous potential side effects, including severe allergic reaction (difficulty breathing, swelling of face, lips, tongue or mouth), diarrhea, lethargy, fainting, dizziness/poor coordination, nausea/vomiting/loss of appetite, headaches, rashes/itching, vision complications, irregular heartbeat, sexual dysfunction, and bloody urine.
The Natural Approach:
Combatting Stress-Induced Aging
Various natural alternatives may limit the negative impact of chronic elevated cortisol levels by reducing inflammation, combatting aging and degenerative diseases, and preventing cancer. You might consider trying these key, relatively affordable remedies to improve your quality of life or enhance longevity:
Rhodiola
As an adaptogenic herb, rhodiola improves resistance to chronic stress by lowering cortisol production. It consequently alleviates stress-related anxiety and appetite diminishment, improves cognitive function, protects the heart, combats brain aging, increases energy, and combats weight gain in the belly, neck, and face. Rhodiola also enhances longevity by reducing inflammation and improving responses to various negative environmental stressors.
Studies and research have shown that approximately 340 mg of rhodiola that is standardized for both rosavin and salidroside, taken in divided doses in the morning and afternoon, can be used effectively and safely, without side effects.
Resveratrol
According to numerous studies, resveratrol, found in grape skins, peanuts, blueberries, and cranberries, improves quality of life by slowing age-related deterioration and functional decline.
A 2008 published study in mice, conducted and supported in part by the National Institute of Aging of the NIH, confirms that this compound mimics some of the effects of calorie restriction, the most effective way found to date to alleviate age-associated disease in mammals. The study also found that resveratrol promoted cardiovascular health, significantly lowered cholesterol, improved bone health, and enhanced balance and motor coordination, in the lab subjects.
Curcumin
Studies have shown that curcumin, a potent antioxidant from turmeric, combats not only inflammation and oxidative stress at the cellular level, two main causes of aging, but also bacteria (including H. pylori), fungus/yeast, and viruses. It thus targets a wide range of diseases, including rheumatoid arthritis and osteoarthritis, diabetes, cardiovascular disease, Alzheimer’s disease, inflammatory bowel disease, and cancer, including tumors and breast and cervical cancers.
Curcumin safely combats inflammation principally by inhibiting the cytokine NF-kappaB, which acts like a switch to turn on the genes that produce the body’s inflammatory responses. Gene expression of NF-kappaB increases in aging adults, thus causing numerous degenerative diseases and those related to compromised immunity. Curcumin also reduces inflammation by inhibiting other cytokines and COX-2 and 5-LOX activity.
Human clinical studies have shown that a patented curcumin formulation (BCM-95) greatly enhances the bioavailability of this nutrient, which is generally difficult to absorb. This form delivers up to 7 times better absorption than ordinary 95% standardized curcumin and remains in the bloodstream for 8-12 hours, almost twice as long as conventional supplements. Caution: at high doses, curcumin can cause diarrhea and mild nausea in those with sensitive digestive systems.
Fish Oil/Omega-3 Fatty Acids
Telomeres are structures at the end of chromosomes (threadlike structures in cell nuclei that carry genes) that are involved in their replication and stability. In normal tissue, due to genetic factors and environmental stressors, telomeres get progressively shorter as part of the aging process, causing cells to stop dividing. As a result, organs atrophy and brain cells die.
The January 2011 issue of JAMA reported a cardiac study that demonstrated “a potentially new link between omega-3 fatty acids and the aging process.” Researchers found that patients with high levels of omega-3 fatty acids in their white blood cells experienced significantly less shortening of telomeres over five years, as compared with patients with lower omega-3 levels.
Even the American Heart Association has stated that consuming omega-3 fatty acids in fish or supplements, long known for their anti-inflammatory effects, “significantly reduces subsequent cardiac and all-cause mortality.” Salmon, herring, sardines, mackerel, and haddock provide the highest omega-3 levels.
Conclusion
Ideally, anti-aging nutrients that counteract the negative impact of excess cortisol production should be combined with other de-stressors, including diet modification, exercise, and stress management techniques (e.g., meditation, yoga, tai chi). While various nutritional supplements can reduce the harmful effects of chronic stress, it is wisest to be well-informed about these remedies and your own condition, and to know especially whether they interact with your medications. If you take drugs for stress but prefer to try a natural approach, where appropriate, consider asking your doctor to help you first lower the dose of your medication. Also consider seeking the guidance of a natural practitioner (especially if you are pregnant, planning to have a child, or are breast feeding), and inform your doctor before terminating treatment with any medication.
The statements in this article have not been evaluated by the Food and Drug Administration. Unless otherwise supported by
specific research referenced above, the natural remedies discussed are not intended to diagnose, treat, cure or prevent any disease.
Submitted by Michael Dworkin, P.D.,M.S., a Registered Pharmacist and State Certified Clinical Nutritionist (CT Certification No.232), with
J. Erika Dworkin, Certified Health Coach and Dip.C.N./Board Cert. Holistic Nutrition (pending). Owner of the Manchester Parkade Health
Shoppe (860.646.8178, 378 West Middle Turnpike, Manchester), Pharmacist Dworkin has been guiding patients since 1956 and is available
for consultation by appointment. Erika is available to speak to groups. All statements in this article are research-based and references are
available upon request.