Inflammation & The Cortisol Connection
Stress and inflammation are tightly related and understanding their connection can help explain various health issues like hormonal imbalance, weight gain, migraines, and diabetes. Let’s take a look at their intricate links.
Cortisol: A Stress Hormone with Systemic Effects
When we think about stress, the first hormone that should come to mind is cortisol. Cortisol is a glucocorticoid synthesized by the adrenal glands, which are located above the kidneys. It’s normally released in response to normal daily events like waking up in the morning, exercising, and acute stress. When released, it acts carefully to regulate many processes and helps provide energy to organs for optimal functioning [R]. Under normal circumstances, peak levels of cortisol occur in the morning to help with waking up and then they gradually decrease throughout the day [R].
Cortisol is perhaps most commonly known for its role in the fight-or-flight response which is a physiological response to a stressor- be it physical or emotional. When the body recognizes a stressor, higher levels of cortisol are released into the blood primarily to ensure that the body is provided with sufficient energy to tackle the problem at hand. The biological response to the spike of cortisol during a stressful event leads to a surge in blood glucose levels that serves as an immediate energy source for tissues like muscles (in case you need to run away from a lion for example) [R]. So, to put it simply, an increase in stress and ultimately cortisol, leads to an increase in blood sugar, and overtime, insulin resistance and possibly a metabolic disorder.
Believe it or not, cortisol is not the enemy. It is actually an amazing anti-inflammatory in normal concentrations, and prevents tissue and nerve damage that is associated with inflammation [R].
How does cortisol work? It enters cells and binds to receptors called glucocorticoid receptors. Once these receptors are activated, a cascade of events occurs allowing cortisol to stimulate systemic effects.
What is Inflammation?
Inflammation is an immunological response that can be triggered by a variety of factors that include foreign substances, like bacteria and viruses, damaged cells, and toxins. It’s essentially a chain of signals that activate various compounds with the ultimate aim of removing unwanted substances and initiating the healing process. So, inflammation is a defense mechanism that is fundamental for health. In normal amounts, inflammation is an amazing thing, and a very healthy bodily response! Sometimes, though, it becomes chronic and uncontrolled, and starts to damage the body’s own tissues and cells [R].
Chronic Stress and Inflammation: A Complex Relationship
Glucocorticoids, like cortisol, have been used for decades to fight off inflammation and suppress the immune system when its response is exaggerated or unnecessary.
However, chronic stress, and thus high cortisol levels, are associated with increased and long-term inflammation [R]. The reason behind this phenomenon may sound confusing, especially since studies show how cortisol inhibits inflammation. If stress leads to high cortisol release, how can it be linked to inflammation if cortisol is an anti-inflammatory?
One model suggests that the answer lies in the glucocorticoid receptors. Consistently high levels of cortisol are associated with glucocorticoid receptor resistance. Glucocorticoid receptors are activated by cortisol, but when cortisol is too high, their sensitivity may decrease which means their ability to allow cortisol to work drops [R]. This explains the observed increase in inflammation seen in chronic stress because cortisol’s natural functions diminish. Think of it as the boy who cried wolf over and over again. The body gets fed up, and stops responding to cortisol surges over and over again.
Implications of High Stress and Inflammation
With consistently high cortisol levels and high inflammation, the body basically enters a state of chaos. Hormones, like insulin, become imbalanced, laying the foundations of diabetes onset [R]. Energy metabolism becomes so highly disrupted that weight gain may occur [R]. High levels of inflammation can also lead to chronic sinus infections and nasal congestion, pain, migraines, the list goes on! The body basically becomes stuck in a path of destruction when under high stress.
The Good News
Fortunately, there are proven ways to manage stress, reduce cortisol levels, and minimize inflammation. Light exercise and taking on an anti-inflammatory diet- high in fiber, antioxidants, and micronutrients, and low in alcohol, caffeine, and refined sugars. Additionally, taking adaptogen herbs like and ashwagandha and anti-inflammatory herbs like curcumin, are some lifestyle factors that can significantly reduce the destructive effects of stress and inflammation when used both consistently and appropriately.