How stress affects your body - Sharon Horesh Bergquist

Summary

This script explores how stress, a natural response to challenges, can harm the body when chronic. It discusses the release of stress hormones like cortisol and adrenaline, which can lead to hypertension, atherosclerosis, and heart issues. Stress also impacts digestion, immune function, and can even affect weight and mental health, emphasizing the importance of managing stress for overall well-being.

Takeaways

• 🧠 Stress is a physical response that affects the entire body, not just an emotion.
• 🏃‍♂️ Short-term stress can be beneficial, but chronic activation can damage organs and cells.
• 🚨 The fight or flight response releases hormones like cortisol and epinephrine, impacting heart and blood pressure.
• 🩸 High cortisol levels can contribute to atherosclerosis and increase the risk of heart attack or stroke.
• 🧠 Stress activates the autonomic nervous system, affecting the brain-gut connection and digestive health.
• 🍽️ Chronic stress can alter gut bacteria composition and function, impacting overall health.
• 🍰 Cortisol can increase appetite and lead to cravings for energy-dense foods, contributing to weight gain.
• 💊 Visceral fat, associated with stress, is linked to the release of hormones that increase the risk of chronic diseases.
• 🛡️ Stress hormones initially boost immune function but can suppress it over time, making one more prone to infections.
• 🧬 Chronic stress is associated with shortened telomeres, which can impact cell aging and lifespan.
• 🤯 Stress can lead to a range of health issues including acne, hair loss, sexual dysfunction, headaches, and irritability.
• 💪 How you perceive and respond to stress is crucial for both short-term performance and long-term health.

Q & A

What is stress and how does it affect the body?

Stress is a feeling experienced when challenged or overwhelmed, and it is also a physical response that affects the entire body. It can be advantageous in the short term but can damage organs and cells when activated too often or for too long.

What are the stress hormones released by the adrenal gland?

The adrenal gland releases cortisol, epinephrine (also known as adrenaline), and norepinephrine. These hormones travel through the bloodstream and can affect various parts of the body.

How does adrenaline affect the heart and blood pressure?

Adrenaline causes the heart to beat faster and raises blood pressure, potentially leading to hypertension over time.

What is the role of cortisol in the development of atherosclerosis?

Cortisol can cause the endothelium, the inner lining of blood vessels, to not function normally, which is an early step in triggering the process of atherosclerosis, or cholesterol plaque build-up in arteries.

How does stress affect the brain and the autonomic nervous system?

When the brain senses stress, it activates the autonomic nervous system, which communicates stress to the enteric, or intestinal, nervous system, potentially causing issues like irritable bowel syndrome and heartburn.

Can chronic stress affect a person's waistline?

Yes, chronic stress can affect the waistline. Cortisol can increase appetite and cause cravings for energy-dense foods and carbs, leading to weight gain, especially as visceral or deep belly fat.

What are the potential health risks associated with visceral fat?

Visceral fat is an organ that releases hormones and immune system chemicals called cytokines, which can increase the risk of developing chronic diseases such as heart disease and insulin resistance.

How do stress hormones affect the immune system?

Stress hormones initially help prepare the body to fight invaders and heal after injury, but chronic stress can dampen the function of some immune cells, making a person more susceptible to infections and slowing the rate of healing.

Is there a connection between chronic stress and lifespan?

Chronic stress has been associated with shortened telomeres, which measure a cell's age. When telomeres become too short, a cell can no longer divide and dies, potentially affecting lifespan.

What are some additional health issues that chronic stress can cause?

Chronic stress can lead to acne, hair loss, sexual dysfunction, headaches, muscle tension, difficulty concentrating, fatigue, and irritability.

How can one manage stress to improve both short-term performance and long-term health?

Viewing stressful situations as challenges that can be controlled and mastered, rather than as insurmountable threats, can help improve performance in the short run and maintain health in the long run.

Outlines

00:00

😨 Stress: The Body's Response and Its Effects

This paragraph discusses the concept of stress, highlighting it as a common emotional and physical response to challenges or being overwhelmed. It explains how stress is not just an emotion but a physical response that can affect the entire body. The paragraph delves into the short-term benefits of stress and its long-term detrimental effects, particularly on the brain and other organs. It details the release of stress hormones like cortisol, epinephrine, and norepinephrine by the adrenal gland and their impact on the cardiovascular system, potentially leading to hypertension and atherosclerosis. The paragraph also explores the brain-gut connection and how stress can disrupt gut health, leading to conditions like irritable bowel syndrome and increased heartburn. Additionally, it touches on the influence of stress on digestion, appetite, and body weight, particularly the accumulation of visceral fat, which is linked to chronic diseases.

Keywords

💡Stress

Stress is defined as a feeling of being challenged or overwhelmed, and it is not merely an emotional state but also a physical response that affects the entire body. In the video, stress is portrayed as a double-edged sword: beneficial in the short term for survival, but detrimental when experienced chronically or excessively, as it can lead to various health issues.

💡Fight or Flight Response

The fight or flight response is a physiological reaction that prepares the body to either confront or escape from a perceived harmful event. The video explains that this primitive stress response can change the brain and damage organs and cells, particularly when it is activated too often or for extended periods.

💡Adrenal Gland

The adrenal gland is a small organ located on top of the kidneys that produces hormones such as cortisol, epinephrine, and norepinephrine in response to stress. The script mentions that the release of these stress hormones can impact blood vessels and the heart, contributing to hypertension and other cardiovascular issues.

💡Cortisol

Cortisol is a hormone produced by the adrenal glands in response to stress. It plays a key role in regulating metabolism and immune response. The video describes how cortisol can increase appetite, leading to cravings for energy-dense foods, and can contribute to the accumulation of visceral fat, which is associated with chronic diseases.

💡Epinephrine

Epinephrine, also known as adrenaline, is a hormone that increases heart rate and blood pressure, preparing the body for action in stressful situations. The script illustrates that the effects of epinephrine over time can lead to hypertension, a risk factor for heart attacks and strokes.

💡Atherosclerosis

Atherosclerosis is a condition where plaque builds up inside the arteries, restricting blood flow and increasing the risk of heart disease and stroke. The video explains that stress hormones can trigger the early stages of atherosclerosis by affecting the function of the endothelium, the inner lining of blood vessels.

💡Autonomic Nervous System

The autonomic nervous system is a part of the peripheral nervous system that controls involuntary bodily functions, such as heart rate and digestion. In the context of the video, stress activates this system, which in turn communicates with the enteric nervous system, potentially leading to gastrointestinal issues.

💡Enteric Nervous System

The enteric nervous system is the nervous system of the gastrointestinal tract and is often referred to as our 'second brain.' The video script explains how stress can disrupt the rhythmic contractions of the gut, potentially causing irritable bowel syndrome and increasing sensitivity to acid, leading to heartburn.

💡Gut Bacteria

Gut bacteria, or the gut microbiota, are the microorganisms that live in the digestive tracts of humans and other animals. The script mentions that stress can alter the composition and function of gut bacteria, which may have implications for digestive health and overall well-being.

💡Visceral Fat

Visceral fat is a type of fat stored in the abdominal cavity that surrounds internal organs. The video explains that high levels of cortisol can lead to the accumulation of visceral fat, which is not only a cosmetic concern but also a health risk as it releases hormones and immune system chemicals that can increase the risk of chronic diseases.

💡Telomeres

Telomeres are the protective caps at the ends of chromosomes that shorten as cells divide. The video script indicates that chronic stress has been associated with shortened telomeres, which can lead to cell death and potentially a shortened lifespan.

Highlights

Stress is a hardwired physical response that affects the entire body.

Short-term stress can be advantageous, but chronic stress has detrimental effects on health.

Adrenal glands release stress hormones cortisol, epinephrine, and norepinephrine.

Stress hormones can cause hypertension and contribute to atherosclerosis.

The brain-gut connection can lead to irritable bowel syndrome and increased heartburn sensitivity.

Stress can alter gut bacteria composition and function, impacting overall health.

Chronic stress can increase appetite and lead to weight gain, especially visceral fat.

Visceral fat is an active organ that releases hormones increasing the risk of chronic diseases.

Stress hormones initially boost immune function but can impair it with chronic stress, increasing susceptibility to infections.

Chronic stress has been linked to shortened telomeres, which can impact cell aging and lifespan.

Stress can manifest in various health issues including acne, hair loss, sexual dysfunction, headaches, and more.

How an individual responds to stress is crucial for both short-term performance and long-term health.

Viewing stressful situations as controllable challenges can improve outcomes and maintain health.

Stress management is key to mitigating its negative impacts on physical and mental well-being.

Understanding the physiological effects of stress can inform strategies for better health and longevity.

The transcript emphasizes the importance of stress as a multifaceted health factor requiring proactive management.

Transcripts

Cramming for a test?

Trying to get more done than you have time to do?

Stress is a feeling we all experience when we are challenged or overwhelmed.

But more than just an emotion,

stress is a hardwired physical response that travels throughout your entire body.

In the short term, stress can be advantageous,

but when activated too often or too long,

your primitive fight or flight stress response

not only changes your brain

but also damages many of the other organs and cells throughout your body.

Your adrenal gland releases the stress hormones

cortisol, epinephrine, also known as adrenaline,

and norepinephrine.

As these hormones travel through your blood stream,

they easily reach your blood vessels and heart.

Adrenaline causes your heart to beat faster

and raises your blood pressure, over time causing hypertension.

Cortisol can also cause the endothelium, or inner lining of blood vessels,

to not function normally.

Scientists now know that this is an early step

in triggering the process of atherosclerosis

or cholesterol plaque build up in your arteries.

Together, these changes increase your chances of a heart attack or stroke.

When your brain senses stress,

it activates your autonomic nervous system.

Through this network of nerve connections,

your big brain communicates stress to your enteric,

or intestinal nervous system.

Besides causing butterflies in your stomach,

this brain-gut connection can disturb the natural rhythmic contractions

that move food through your gut,

leading to irritable bowel syndrome,

and can increase your gut sensitivity to acid,

making you more likely to feel heartburn.

Via the gut's nervous system,

stress can also change the composition and function of your gut bacteria,

which may affect your digestive and overall health.

Speaking of digestion, does chronic stress affect your waistline?

Well, yes.

Cortisol can increase your appetite.

It tells your body to replenish your energy stores

with energy dense foods and carbs, causing you to crave comfort foods.

High levels of cortisol can also cause you to put on those extra calories

as visceral or deep belly fat.

This type of fat doesn't just make it harder to button your pants.

It is an organ that actively releases hormones

and immune system chemicals called cytokines

that can increase your risk of developing chronic diseases,

such as heart disease and insulin resistance.

Meanwhile, stress hormones affect immune cells in a variety of ways.

Initially, they help prepare to fight invaders and heal after injury,

but chronic stress can dampen function of some immune cells,

make you more susceptible to infections, and slow the rate you heal.

Want to live a long life?

You may have to curb your chronic stress.

That's because it has even been associated with shortened telomeres,

the shoelace tip ends of chromosomes that measure a cell's age.

Telomeres cap chromosomes

to allow DNA to get copied every time a cell divides

without damaging the cell's genetic code,

and they shorten with each cell division.

When telomeres become too short, a cell can no longer divide and it dies.

As if all that weren't enough,

chronic stress has even more ways it can sabotage your health,

including acne,

hair loss,

sexual dysfunction,

headaches,

muscle tension,

difficulty concentrating,

fatigue,

and irritability.

So, what does all this mean for you?

Your life will always be filled with stressful situations.

But what matters to your brain and entire body

is how you respond to that stress.

If you can view those situations as challenges you can control and master,

rather than as threats that are insurmountable,

you will perform better in the short run and stay healthy in the long run.