Chronic Stress: Follow These Simple Steps to Take Back Control
The Doctor's Farmacy with Mark Hyman, M.D.
Deep Dive
Why does poor diet contribute to chronic stress?
Poor diet, especially high sugar and processed food intake, raises cortisol and stress hormones, causing physical stress even without mental stress.
How does Seed's DS-01 Daily Symbiotic support overall health?
DS-01 supports gut health, immune function, gut barrier integrity, heart health, and skin health by combining 24 clinically studied probiotic strains with a plant-based prebiotic.
What is the significance of heart rate variability (HRV) in stress management?
HRV measures the beat-to-beat variation in heartbeats, indicating the body's ability to adapt to stress. Low HRV suggests high stress levels, which can lead to various health issues.
How can identifying stress triggers help in managing chronic stress?
Identifying and addressing stress triggers, such as high-pressure meetings, can prevent the need for compensatory behaviors like alcohol consumption, thereby improving overall stress management and health.
What role does sleep play in stress reduction?
Sleep is crucial for reducing stress as it lowers cortisol levels, improves mood, and enhances cognitive function, counteracting the negative effects of chronic stress.
How does diet influence the body's stress response?
Diet influences stress response by affecting cortisol and adrenaline levels. Foods high in sugar and starch trigger a stress response similar to that of physical threats, while whole, real foods help calm the nervous system.
What are some practical ways to actively relax and reduce stress?
Practical ways to actively relax include meditation, breathwork, massage, prayer, chanting, yoga, and using adaptogenic herbs and supplements like magnesium and vitamin C.
Why is it important to regularly engage in activities you love?
Regularly engaging in activities you love increases resilience to stress and enhances overall well-being by providing daily doses of pleasure and reducing the need for unhealthy coping mechanisms.
How does chronic stress impact the body's physiology?
Chronic stress increases cortisol and adrenaline levels, leading to muscle wasting, high blood pressure, elevated blood sugar, weight gain, insulin resistance, and cognitive decline, among other health issues.
What are some adaptogenic herbs that help manage stress?
Adaptogenic herbs that help manage stress include rhodiola, Siberian ginseng, cordyceps, ginseng, ashwagandha, and adaptogenic mushrooms like reishi.
- Chronic stress can shrink the hippocampus, the memory center of the brain.
- Stress hormones like cortisol and adrenaline can lead to weight gain, insulin resistance, and diabetes.
- The stress response is triggered by both real and imagined threats.
Shownotes Transcript