Feeling stuck in a “stress gridlock”?

Learn how to clear the roadblocks… and live longer!

Do you ever feel like you’re stuck in an endless traffic jam—with obstacles blocking you in every direction, making you feel downright anxious… and trapped?

If so, you’re not alone.

Americans report feeling more stressed today than they did after the 9/11 terrorist attacks.1 That’s likely because stressors now invade nearly every corner of our lives—finances, relationships, health, and even the current political landscape.

Stress has become so “normalized” in our culture, in fact, that we tend to shrug it off as just another thing to deal with. Some people even seem to THRIVE on it.

But let’s make one thing clear—chronic stress is NOT normal. Plus, it’s extremely harmful to almost every aspect of your health.

The immediate effects of stress can include headaches, brain fog, insomnia, and stomach woes. But long-term, chronic stress can contribute to severe health problems—such as immune system dysfunction, cognitive decline, and cardiovascular disease.

It can even skyrocket your risk of dying early!

So, really, you could say that breaking out of the gridlock and boosting your body’s ability to safely respond to stress is a matter of life or death. And there ARE steps you can take to do this, starting today.

But first, let’s understand the different types of stress and the toll they can take on your body…

Understanding your stress roadblocks

I’ve had many patients come to my office thinking there’s something very wrong with them, only to discover (and I hate to say this)—it’s really just stress.

Of course, I’ve also discovered that many people don’t understand the several different types of stress—which is major. Because knowing the types can help you manage them better…3

Acute stress occurs when you’re faced with an immediate danger, such as avoiding a car accident or escaping a dangerous situation.

Chronic stress happens when you experience ongoing challenges, like financial strain or a difficult relationship. (This is the most common type of stress experienced by Americans today.)

Traumatic stress results from a life-threatening event that induces intense feelings of fear and helplessness.

Good stress can come from tackling a new challenge or taking a risk that leads to personal growth or achievement.

When faced with any of these stresses—your body’s “fight-or-flight” response kicks in. Your brain tells your adrenal glands to start pumping out the hormones adrenaline and norepinephrine. This increases your heart rate, blood pressure, and energy supply to prepare you to face (or flee from) the perceived threat.

Your adrenal glands also start releasing cortisol—the so-called “stress” hormone.2

But I should note that your body actually releases cortisol on a daily basis, even during times of low stress, as it plays a crucial role in:

  • Supporting your metabolism—by helping to control your body’s use of fats, proteins, and carbohydrates
  • Boosting your immunity—by taming inflammation
  • Regulating your blood pressure
  • Keeping your blood sugar steady
  • Supporting a healthy sleep-wake cycle

Typically, cortisol levels peak in the early morning when you wake up and gradually decline throughout the day.

However, when you’re under stress, your body’s cortisol production will kick into overdrive, leading to symptoms like sweating, racing heart, shaking or tremors, digestive upset (like nausea or gas), heightened senses, increased energy, and insomnia.

Now, when cortisol levels remain high over longer periods of time… that’s when the real trouble starts.

The long-term effects of stress

While your body can handle short-term stress, chronic stress wreaks havoc on many different aspects of your health. That’s because it never gives your body a chance to recover and return to a normal, balanced state of well-being (homeostasis).

In one notable study published in the journal Health Psychology, researchers looked at the impact of stress on immune system function.3,4

They learned that stress reduces the effectiveness of natural killer (NK) cells, which you need to fight off infections and even ward off cancer! In fact, people with higher levels of stress over their lifetimes are 2.4 times more likely to die of cancer than those with lower levels.5

Chronic stress also seems to increase inflammation, which we know drives disease risk, including cardiovascular disease and autoimmune disorders.

Moreover, research links long-term stress to cognitive decline and memory problems

And no, I’m not talking about forgetting something when we’re feeling acute stress—like when you’re running late for an appointment. That kind of temporary memory deficit usually goes away when the stress dies down.

I mean the burden your brain feels when you spend weeks, months, even years on end in a state of constant stress. See, studies suggest long-term exposure to cortisol may pave the way for the development of major cognitive disorders, such as dementia and Alzheimer’s disease.6

Repeated activation of the “fight-or-flight” response can also affect your brain structure, reducing connectivity between regions. It can even cause certain areas of your brain to shrivel up and shrink (atrophy).7

Not to mention, chronic stress also affects your cardiovascular health. In fact, it seems that stress, no matter its cause, will trigger inflammation in the arteries and impair the function of blood vessels.

In a 2021 study that followed more than 118,000 people without existing heart disease, researchers found a strong link between high stress and cardiovascular disease, coronary heart disease, and stroke.8 Another study found that stress may be a risk factor for cardiomyopathy, a progressive disease that weakens the heart muscle.

Worse still, stress can even skyrocket your risk of DYING early!

In one recent study, people with chronic stress and depression have a 50 percent higher risk of early death compared to those with lower levels.9

And in another study published in the prestigious journal The Lancet, researchers tracked mortality rates in almost 200,000 people diagnosed with a stress-related disorder.10 It turns out, they were THREE TIMES more likely to die during that first year after their stress diagnosis. Then, if they survived the first year, their risk of dying early still remained high—nearly 60 percent higher than their peers.

Now, I don’t want to deliver all these dire findings without giving you some clear steps to ultimately boost your body’s ability to respond to stress…

Breaking out of the gridlock

Stress can take a heavy toll on your health. That’s why I test cortisol levels in every patient whom I suspect is struggling with stress. (Your doctor can do the same.)

Elevated levels of cortisol upon testing of blood, saliva, or urine can indicate stress, but I also consider other potential causes, such as:

  • Taking large amounts of corticosteroid medications, such as prednisone, prednisolone or dexamethasone, for treatment of other conditions.
  • Tumors that produce adrenocorticotropic hormone. These are usually found in your pituitary gland. More rarely, neuroendocrine tumors in other parts of your body, such as your lungs, can cause high cortisol levels.
  • Adrenal gland tumors or excessive growth of adrenal tissue (hyperplasia) can also cause excess production of cortisol.

Once I rule out those factors, I will usually initiate a conversation with my patient—seeing if we can determine a clear source (or sources) of their stress. Then, we go over some science-backed ways to help them cope, so it doesn’t harm their health…

A clear opening spotted ahead

I always advise my struggling patients to make a fresh start by improving their diet, as certain foods can help you manage stress, while others can exacerbate it.

Overall, make sure to avoid processed foods filled with sugars and carbs—as they can increase anxiety, inflammation, and, ultimately, stress. Alcoholic and caffeinate beverages can also impact your sleep and mood—so it’s best to limit them during times of stress.

Also, try to stick to a Mediterranean-style diet filled with nutrient-dense, whole foods—including grass-fed and -finished meat, organic poultry, wild-caught fish and seafood, fresh produce, and healthy fats from nuts, avocados, eggs, and more. This type of diet will give you plenty of omega-3 fatty acids, which help reduce inflammation and regulate neurotransmitters—improving your body’s ability to manage stress.

Getting plenty of physical activity each week (ideally 30 minutes a day) will trigger the release of endorphins, which help lift your mood and reduce feelings of anxiety and depression. Exercise also reduces levels of cortisol and adrenaline.

Likewise, think about practicing some relaxation techniques, such as deep breathing, meditation, yoga, Tai Chi, stretching, and journaling. These help calm the nervous system, improve mental health, and increase your resilience.

Getting adequate sleep—at least seven to nine hours a night—is another key step. It’s crucial for physical recovery and repair. And it helps reset stress hormones during the night.

Sleep also enhances cognitive ability—like memory, decision-making, and problem solving—which will boost your ability to see your way out of stressful situations. Of course, getting enough sleep helps lift your mood and improve your emotional responses during difficult periods in your life.

I also advise anyone dealing with lots of stress to build their social network and participate in activities they enjoy. Spending time doing the things you love most, with those you care about, provides emotional support and validation. It can also help shift the focus away from the things that cause you stress—providing a welcome and healthy distraction.

Not to mention, science shows that positive social interactions actually reduce cortisol levels and boost oxytocin, the powerful “feel-good” hormone. You might even consider taking a vacation or short getaway with friends—so you can talk, share stories, and laugh together.

Now, let’s cover some supplements you can take to navigate your way through periods of intense stress.

Nine supplements for stress

Science shows there are several effective supplements for helping you manage the physical and mental toll of stress. Here are nine of my top recommended supplements for stress:

1.) Cannabidiol (CBD). This has all but eliminated any need for antidepressants, anti-anxiety drugs, or sleep medications in my practice. I personally like to recommend CBD oil, from full-spectrum hemp, because the dosing can be individualized. To find the dose that’s best for you, I recommend starting with a small amount under your tongue. Then, work your way up until you notice a marked improvement in your mood and motivation. (CBD is safe and non-addictive—meaning you can’t overdose.)

2.) Fish oil. Research shows fish oil can help reduce stress-related heart rate changes. But pay attention to the label. I recommend finding a fish oil product that delivers 1,500 mg of the omega-3 fatty acids EPA/DHA, twice daily.

3.) Withania somnifera (ashwagandha). This adaptogenic herb has been used for centuries in traditional Ayurvedic medicine to lower stress. I recommend 150 mg, three times per day.

4.) Saffron. This middle eastern spice, derived from the flower of the Crocus sativus, can significantly improve symptoms of anxiety and depression. Studies suggest that the active constituents found in saffron modulate levels of serotonin, dopamine, and norepinephrine—our happy chemicals.11 You can sprinkle the spice on your foods—but you likely won’t get the full benefit of saffron from cooking with it. Instead, look for a high-quality, standardized saffron extract. I recommend 30 mg daily.

5.) SAM-e. This amino acid helps reduce stress by increasing the availability of serotonin and dopamine in your brain. I recommend 400 mg every morning.

6.) GABA. This neurotransmitter naturally occurs in the brain and helps you feel calmer. I recommend at least 800 mg per day.

7.) L-theanine. This is the calming agent found in green tea. I recommend 200 mg up to six times per day.

8.) Alpha GPC. This nutrient works directly in the brain to help calm you. Start with 400 mg per day and work up to 1,200 mg.

9.) 5-HTP. This amino acid makes you sleepy and can also calm you down by working on the brain neurotransmitters. I recommend starting with 100 mg at bedtime and working up to 1,000–1,500 mg a day.

(As always, work with your physician first before adding any new supplement to your regimen.)

Living with chronic stress can feel like being stuck in an endless traffic jam, with obstacles blocking your path in every direction. Just remember, by making a few simples lifestyle changes—and selecting some targeted supplements—you can break free from this stressful gridlock and pave the road to increased balance, calm, and wellness.

References:

1. “Americans Sleeping Less, More Stressed.” Gallup, 4/15/24. (news.gallup.com/poll/642704/americans-sleeping-less-stressed.aspx)

2. “Cortisol.” The Cleveland Clinic, accessed 8/17/24. (my.clevelandclinic.org/health/articles/22187-cortisol)

3. “Neurobiological and Systemic Effects of Chronic Stress.” Chronic Stress (Thousand Oaks). 2017 Jan-Dec;1:2470547017692328. doi.org/10.1177/2470547017692328.

4. “Chronic stress, immune function, and health: A review.” Health Psychology, 2015; 34(6), 601-612. doi.org/10.1037/hea0000166.

5. “Prolonged stress may increase the risk of death from cancer.” Harvard Health Publishing, 1/1/23. (health.harvard.edu/cancer/prolonged-stress-may-increase-the-risk-of-death-from-cancer)

6. “Effects of stress hormones on the brain and cognition: Evidence from normal to pathological aging.” Dement Neuropsychol. 2011 Jan-Mar;5(1):8-16. doi.org/10.1590/S1980-57642011DN05010003.

7. “The effects of stress across the lifespan on the brain, cognition and mental health: A UK biobank study.” Neurobiol Stress. 2022 Apr 14;18:100447. doi.org/ 10.1016/j.ynstr.2022.100447.

8. “How Stress Increases Your Risk of Heart Disease.” Healthline, 2/7/22. (healthline.com/health/heart-disease/stress-is-a-factor-that-contributes-to-heart-disease-risk)

9. “Can Stress Cause Death?” Pych Central, 6/30/22. (psychcentral.com/stress/is-stress-the-number-one-killer)

10. “Association of stress-related disorders with subsequent of all-cause and cause-specific mortality: A population and sibling-controlled cohort study.” The Lancet, 2022; 18: 100402. doi.org/10.1016/j.lanepe.2022.100402

11. “Ashwagandha and Saffron: Key Tools for a New Era of Living.” Today’s Practitioner, accessed 8/21/24. (todayspractitioner.com/sexual-health/ashwagandha-and-saffron-key-tools-for-a-new-era-of-living/)


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