Ep4: Stress and Its Silent Impact on Your Health

11/25/24 • 28 min

In this episode, we dive into the complex world of stress, from understanding the different types, eustress and distress, to exploring how stress affects the body on multiple levels. Our host discusses the silent but impactful role of cortisol, often termed the “stress hormone,” and how our body’s ancient mechanisms respond to modern stressors. Through practical insights, you’ll learn how our biology, particularly our adrenal glands, reacts to various stressors, and why certain physical and emotional signs of stress may be more impactful than we realize.

Key Points Discussed:

Types of Stress: Eustress vs. Distress
- Eustress: Positive, short-term stress that motivates and energizes us for life events like new jobs, performances, or celebrations.
- Distress: The commonly known “bad stress” that can leave you feeling overwhelmed and can lead to a lack of control over aspects like finances, relationships, and health.
Cortisol and the Body’s Response
- Explanation of how cortisol is produced by the adrenal glands, which respond to perceived threats.
- The importance of balanced cortisol: While needed in healthy amounts for daily energy and bodily functions, chronic stress can lead to cortisol imbalances with wide-ranging effects.
Physical Manifestations of Chronic Stress
- Common signs of prolonged high cortisol, such as “cortisol belly,” face puffiness, skin issues, joint aches, frequent colds, and disrupted sleep patterns.
- Discussion on how stress pushes our baseline higher, sometimes making us unaware of how stressed we truly are.
Impact of Modern Life on Stress Levels
- Unlike our ancestors who alternated between “fight-or-flight” and “rest-and-digest” modes, today’s constant low-level stress keeps us in a heightened state, affecting our nervous system and contributing to chronic stress symptoms.
- How daily, often non-threatening events (like standing in line at a coffee shop) can still trigger stress responses, showing how our bodies sometimes respond disproportionately to modern stressors.
Holistic Stress Management Techniques
- Physical Activity: A brisk walk or light exercise to help burn excess blood sugar released during stress.
- Mindful Breathing: Using the 4-7-8 breathing technique to shift into a restful, “rest-and-digest” state.
- Nutrient-Dense Meals and Hydration: Importance of balanced meals and electrolytes for stabilizing blood sugar and supporting adrenal function.
- Reducing Caffeine Intake: Why excessive caffeine can perpetuate the cycle of stress and elevate cortisol.
- Journaling: Techniques for managing intrusive thoughts and emotional stress by putting unfiltered thoughts on paper.
Understanding Your Unique Stress Profile
- Every person’s stress response is unique, emphasizing the need to tune into your body's signals and adapt personalized stress-relief techniques to maintain balance.

Takeaway Message: Stress may be a natural part of life, but by understanding its nuances and learning to manage it proactively, we can lessen its silent impact on our health. The power to transform your relationship with stress starts with recognizing how it shows up in your life and taking steps to address it mindfully.
Resources Mentioned:

Key Points Discussed:

Types of Stress: Eustress vs. Distress
- Eustress: Positive, short-term stress that motivates and energizes us for life events like new jobs, performances, or celebrations.
- Distress: The commonly known “bad stress” that can leave you feeling overwhelmed and can lead to a lack of control over aspects like finances, relationships, and health.
Cortisol and the Body’s Response
- Explanation of how cortisol is produced by the adrenal glands, which respond to perceived threats.
- The importance of balanced cortisol: While needed in healthy amounts for daily energy and bodily functions, chronic stress can lead to cortisol imbalances with wide-ranging effects.
Physical Manifestations of Chronic Stress
- Common signs of prolonged high cortisol, such as “cortisol belly,” face puffiness, skin issues, joint aches, frequent colds, and disrupted sleep patterns.
- Discussion on how stress pushes our baseline higher, sometimes making us unaware of how stressed we truly are.
Impact of Modern Life on Stress Levels
- Unlike our ancestors who alternated between “fight-or-flight” and “rest-and-digest” modes, today’s constant low-level stress keeps us in a heightened state, affecting our nervous system and contributing to chronic stress symptoms.
- How daily, often non-threatening events (like standing in line at a coffee shop) can still trigger stress responses, showing how our bodies sometimes respond disproportionately to modern stressors.
Holistic Stress Management Techniques
- Physical Activity: A brisk walk or light exercise to help burn excess blood sugar released during stress.
- Mindful Breathing: Using the 4-7-8 breathing technique to shift into a restful, “rest-and-digest” state.
- Nutrient-Dense Meals and Hydration: Importance of balanced meals and electrolytes for stabilizing blood sugar and supporting adrenal function.
- Reducing Caffeine Intake: Why excessive caffeine can perpetuate the cycle of stress and elevate cortisol.
- Journaling: Techniques for managing intrusive thoughts and emotional stress by putting unfiltered thoughts on paper.
Understanding Your Unique Stress Profile
- Every person’s stress response is unique, emphasizing the need to tune into your body's signals and adapt personalized stress-relief techniques to maintain balance.

Previous Episode

Ep3: The Whispers of Your Body - Recognizing Early Signs

Join Dr. Brook in this insightful episode where she dives into the subtle yet significant ways our bodies communicate with us—before it resorts to 'screaming' for help. You'll learn how to interpret these early whispers, make empowered choices, and prevent potential health challenges from escalating.

Key Takeaways from the Episode:

Today's Focus – Three Subtle Body Whispers: Understand why recognizing the small signs is vital for long-term health. Your body sends out signals, or 'whispers,' that can indicate when it needs support. Dr. Brook shares why it's essential to tune into these cues to prevent full-blown issues.
- Random Sneezing: A signal that your immune system is activated. Learn how to respond effectively with hydration, rest, and cutting out sugar.
- Generalized Achiness: It might be linked to immune response or hormonal fluctuations, especially in women. Discover supportive dietary and holistic approaches to manage this.
- Persistent Fatigue: This can be tied to blood sugar fluctuations or low iron levels. Dr. Brook discusses the importance of protein, mindful eating, and recognizing potential nutritional deficiencies.
Recap of Episode 2:
- There’s no universal 'one-size-fits-all' approach to health and wellness.
- Building a mindful and communicative relationship with your body is crucial for individualized wellness.
- Striking the perfect balance with hydration – finding your 'Goldilocks zone.'

Practical Tips Shared:

Emphasize hydration with fluids that maintain balance.
Avoid sugars to support your immune system.
Get adequate rest to assist your body’s natural recovery processes.
Integrate protein-rich snacks for energy stabilization.
Recognize iron deficiency signs like craving ice and consult a health professional before supplementing.

Bonus Insight for the Adventurous Listener: Dr. Brook shares an unconventional immune-boosting tip involving raw garlic before bedtime. If you’re willing to try a natural remedy, this might be your secret weapon against getting knocked down by a bug!

Why This Matters: Understanding these early signs is a proactive approach to health, promoting disease prevention rather than reactionary management. Tune into your body’s wisdom and respond to its whispers for optimal health and well-being.

Resources Mentioned:

Episode 2: [Cutting Through the Noise in the Health Industry: https://www.buzzsprout.com/2410659/episodes/15958265]
For those eager to explore more, Dr. Brook has created a detailed document listing five subtle body signals, 3 of which are discussed in this episode. Get a copy of it HERE.

Call to Action:
Stay connected for more insights on deciphering body whispers and tips for nurturing a healthier relationship with your body. Subscribe to the podcast and leave a review. Let’s continue this journey together towards a healthier, more empowered you!

Next Episode

Ep5: Mysteries of the Body Explained

In this episode, Dr. Brook unravels some of the mysteries of the body, diving deep into the incredible intelligence that governs our health and well-being. If you've ever been puzzled by nighttime pain, fevers, or how travel affects digestion, this episode is for you!

What You’ll Learn in This Episode:

Why Pain is Worse at Night
- Explore how the body’s cortisol levels naturally drop in the evening, intensifying discomfort.
- Learn simple techniques to improve sleep and reduce nighttime pain, including optimal room temperature, reducing blue light exposure, and creating a calming bedtime routine.
The Truth About Fevers
- Discover how fevers are your body’s natural defense mechanism and why they shouldn’t be feared.
- Dive into the science of pyrogens, the hypothalamus, and how fevers activate your immune system.
- Get practical tips for supporting yourself or your child through a fever, including the importance of hydration, avoiding sugar, and embracing rest.
Why Travel Causes Constipation
- Find out how changes in routine and environment impact your digestion.
- Learn gentle remedies, including magnesium, neurolymphatic point stimulation, and staying hydrated to help your body adjust.

Episode Highlights:

Cortisol Explained: Understand why this vital hormone is both a friend and a foe, depending on its balance.
The Fever’s Role in Development: Fascinating insights into how childhood fevers can boost immune and cognitive development.
Travel Tips: Practical advice for keeping your digestive system on track while away from home.

Dr. Brook’s Top Tips:

Don’t freak out when your body feels off – it’s often just doing what it’s designed to do!
Build a supportive environment for healing, especially during fevers or nighttime discomfort.
Stay mindful of your body’s signals and trust its wisdom.

Resources Mentioned:

Remember: Love your body, listen to your body, transform your life. ✨

Rate, Review, and Subscribe: If you found this episode helpful, share it with someone who needs to hear it! Together, let’s spread the message of honoring the body’s innate intelligence.