In the previous part of this blog-article, we explained the difference between acute and chronic low-level inflammation. The common symptoms of chronic inflammation were also summarized. In this last part on this topic, we are going to focus on one crucial aspect in this regard, and this is the link between STRESS, INFLAMMATION, AND CHRONIC DISEASES.

It is common knowledge that stress is the body’s response to feeling challenged or threatened. When you are stressed – emotionally, psychologically, or physically – your body goes into the fight-or-flight response. In order to prepare you for dealing with the threatening situation, the stress hormones cortisol and adrenaline are being released. This release directs resources away from functions that are not crucial for the fight-or-flight response, and focuses on increasing the heart and respiratory rate, as well as pushing more oxygen and stored glucose into the muscles.

By now your reaction probably might be: “This sounds all very logical and reassuring; so what is the problem?”

The problem is that the fight-or-flight response is meant to be short term: the threat has been dealt with, and all systems can go back to normal. However, when the stress response is ongoing or unmanaged, it causes dysfunction in the nervous and endocrine systems, leading to chronic inflammation which can have a long-term negative impact on the body and brain.

For those of you who might be interested in a more in-depth explanation of this, the following process needs to be understood: Inflammation is the body’s response to a threat, whether it is a foreign invader like a bacteria, virus or even cancer. But even a psychological or emotional stressor is perceived by the body as a “threat”. And therefore, in all these cases, the body’s immune system sends out an army of chemicals (called pro-inflammatory cytokines) to attack the invaders. Usually these chemicals do their job and then disappear, but when the stress is chronic, the level of stress and inflammatory response gets habituated in the body. And although there are still unanswered questions regarding this process, one thing is sure: what many ill-health conditions have in common, is chronic, low-level inflammation.

The following are examples of chronic conditions linked to stress:

• Rheumatoid Arthritis (RA): Research confirmed that the inflammation that caused the RA, plus further inflammation caused by the RA, may be the cause of this vicious cycle.
• Cardiovascular Disease: Inflammation is at the core of the development of arteriosclerosis, a precursor to heart disease. What is more, is that people who are chronically stressed tend to make unhealthy choices (eg eating unhealthy food, smoking, and not exercising), and this worsens the cardiovascular disease.
• Inflammatory Bowel Disease (IBD): this is an umbrella term for inflammation-linked conditions affecting the gastrointestinal system,  including Crohn’s disease and ulcerative colitis. Researchers have linked a peptide in the brain and gut, which is activated when you are stressed, to proper colonic function. This same peptide probably explains the link between stress and Irritable Bowel Syndrome (IBS).
• Depression: Pro-inflammatory cytokines released in response to psychological and physical stress, can trigger depressive symptoms in some people. In other words, inflammation can lead to symptoms that look like depression; and in people who already have depression, inflammation can amplify the symptoms.

To conclude: Stress is a normal occurrence that everyone experiences, and it is triggered by a stressor or perceived threat. Stressors and threats can be potentially life-threatening, like being hijacked or robbed. But stressors can also be less dramatic, such as deadlines, difficult people, lack of sleep, financial worries and chronic pain. The reality is that anything that causes a person to question whether they have the ability to cope or manage – no matter if it is physical, mental, psychological, lifestyle-related or environmental – triggers some level of stress response.

Ongoing stress is particularly harmful when low-grade inflammation already exists, since it builds on a condition which is already present. For example, a person who is overweight and not very active may also have some insulin resistance. All three of these – excess fat, inactivity and insulin resistance – suggest the presence of chronic inflammation. When ongoing stress enters the picture, it creates a cyclical inflammatory effect: elevated cortisol worsens insulin resistance and increases appetite, which leads to increased blood sugar and possible weight-gain. This, in turn, increases insulin resistance, weight and blood sugar, contributing to even more inflammation, demonstrating how an inflammatory storm is created and continues to build.

And, as some of our readers might already have guessed, the solution and treatment again build on the foundation and pillars of a healthy lifestyle…

• Eat healthy – minimize processed foods, added sugars and saturated fats, excessive calories, carbohydrates, and alcohol.
• Movement-related activities are some of the most effective ways to reduce stress – consistent, regular exercise not only reduces stress, but also enhances the effectiveness of the immune system.
• Regular exercise helps manage stress overall, but even just a quick 10-minute walk or run has benefits and boosts your mood by increasing serotonin function.
• Regularly practicing yoga or other type of relaxation technique has been shown to lower the levels of inflammatory markers.
• Another technique to relieve stress is meditation with the focus on rhythmic breath work – even sessions ranging from 2-10 minutes can reduce stress, and can be done anywhere.
• Do not expect quick-fix miracles: be patient, experiment with different techniques (the internet provides lots of possibilities) – we have to learn how to change our response to situations in our environment, and some of these responses have evolved over long periods of time.
• Taking time to be outdoors, in nature, and with other people – in other words the opposite of some of our work-focused, isolated and sedentary modern lifestyles – works wonders to reduce stress.
• Should you still struggle with chronic stress after trying the above; consider counseling and therapy.

Consider adopting a few simple ways to decrease inflammation. If you have been experiencing the symptoms described herein and are concerned you may have chronic inflammation, make an appointment with your healthcare practitioner.