Stress and Cortisol: Mental Health from a Scientific Perspective

 

Hello, everyone! Today, I'm going to talk about stress and cortisol, which are inseparable from our lives. Stress goes beyond just feeling tired and annoying, and it also deeply affects our bodies and minds. Especially, the relationship with mental health is a very scientific topic. It's not too difficult, but let's try to find a solution and the importance of stress management with scientific insight.

Chapter 1: Stress, our body's warning lights

We face many stressful situations in our lives. There are many different types of stress, such as pressure at work, pressure on exams, and difficulties in relationships. Stress is not just a bad thing. Proper stress can also be the driving force that stimulates and grows us. For example, the tension we feel when we have near the deadline can increase the efficiency of our work.

However, chronic stress causes harm to our bodies. When stress situations occur, our bodies cause a "Fight-or-Flight Response." This is an instinctive response to survive, which leads to changes such as faster heart rate, higher blood pressure, and tense muscles to protect oneself from danger. The hormone Cortisol plays an important role in this process.

Cortisol, Two Faces of Stress Hormones

Cortisol is a steroid hormone secreted by the adrenal cortex and is commonly called the 'stress hormone'. The body secretes cortisol to energize and regulate the inflammatory response in stressful situations. It also has a positive effect on boosting concentration and reducing pain in the short term.

However, problems arise when stress persists and cortisol levels are chronically increased. It can cause decreased immunity, problems with blood sugar control, sleep disorders, and even changes in brain structure. In particular, the brain can worsen mental health problems such as depression and anxiety by affecting the hippocampus, which is responsible for memory and learning ability, and the amygdala, which is involved in emotion regulation.

Key recap: Stress is the body's natural response, but when it becomes chronic, it increases cortisol levels, which negatively affects physical and mental health.

Chapter 2: Cortisol's Scientific Understanding and Impact on Mental Health

Now let's go deeper into how cortisol works in our bodies and how it affects our mental health. Our bodies have complex systems that control stress responses. At the heart of it is the Hypothalamic-Pituitary-Adrenal Axis (HPA Axis).

HPA Axis: Command Headquarters for Stress Response

When stressed, the hypothalamus in the brain secretes the corticotropin-releasing hormone (CRH). This CRH stimulates the pituitary gland to secrete the Adrenocorticotropic hormone (ACTH), which in turn stimulates the adrenal gland to secrete cortisol. Cortisol travels throughout the body in blood to control the stress response, and when it reaches an appropriate level, it sends a signal back to the hypothalamus and pituitary gland to inhibit cortisol secretion.

The imbalance between chronic stress and HPA Axis: However, under chronic stress conditions, this HPA Axis can be out of balance. When the HPA Axis is over-activated due to constant stimulation, cortisol levels continue to rise, and the negative feedback system becomes dysfunctional. This in turn leads to changes in the brain.

 * Hippocampus Atrophy: Cortisol can inhibit nerve cell growth in the hippocampus and damage existing nerve cells. Since the hippocampus plays an important role in forming and learning new memories, atrophy of the hippocampus can lead to decreased memory and learning ability.

 * Amygdala Activation: Cortisol, on the other hand, overactivates the amygdala. Since the amygdala is responsible for processing emotions such as fear, anxiety, and anger, overactivation of the amygdala can manifest as anxiety, increased fear, and difficulty controlling emotions.

 * Prefrontal Cortex Deterioration: The prefrontal lobe is responsible for higher-order cognitive functions such as planning, making decisions, and controlling impulses. Chronic cortisol increases can decrease the function of the prefrontal lobe, blurring judgment and reducing concentration.

These structural and functional changes in the brain are deeply involved in the development and exacerbation of mental disorders such as depression, anxiety disorders, and post-traumatic stress disorder (PTSD). It is very important that stress and cortisol affect the brain itself, threatening our mental health, beyond just offending us.

Key recap: Cortisol regulates the stress response through HPA Axis, but chronic stress causes an imbalance in HPA Axis, which negatively affects brain functions such as hippocampal atrophy and amygdala activation, increasing the risk of mental illness.

Chapter 3: Scientific Approaches and Practical Solutions for Stress Management

So, how can we effectively manage stress and cortisol levels? Scientific studies show that various methods help to restore the balance of HPA Axis and lower cortisol levels.

1. Regular exercise 

Exercise is one of the most powerful and proven ways to relieve stress. Physical activity temporarily increases the secretion of cortisol, but in the long run, it improves the responsiveness of HPA Axis, thereby increasing its resistance to stress. Also, exercise helps to reduce depression and anxiety by promoting the secretion of pleasant neurotransmitters, such as endorphins.

 * Tips for Practice: Try to consistently practice aerobic exercise (walk, jog, swim) or strength training at least 30 minutes a day and at least three times a week. It is also good to start with light exercises such as walking.

2. Enough sleep 

Sleep is the time when our bodies and minds recover. Lack of sleep increases cortisol levels and increases stress responsiveness. It is important for adults to get seven to nine hours of quality sleep a day.

 * Practice Tips: Improve your sleep hygiene by going to bed and waking up at regular times, refraining from using your smartphone before going to bed, and making your bedroom environment dark and quiet.

3. Meditation and Mindfulness Meditation and mindfulness are scientifically proven to have the effect of regulating the stress response and inhibiting the hyperactivation of HPA Axis. Practicing focused and non-judgmental in the present moment helps to induce the brain's relaxation response, reduce the amygdala activity, and enhance the functioning of the prefrontal lobe.

 * Practice Tips: Try meditating to focus on your breathing in a quiet place for even 10 minutes a day. Using smartphone apps or online guides can also be a good idea.

4. A balanced diet 

Certain nutrients have an effect on the stress response and the control of cortisol levels. Omega-3 fatty acids, magnesium, vitamin C, and group B vitamins play important roles in nervous system health and stress resistance. It is recommended to eat less processed foods and sugar and to eat enough fresh vegetables, fruits, whole grains, and healthy fats.

 * Practice Tips: Eat nuts, seeds, and blue-backed fish along with a fruit- and vegetable-oriented diet to get enough essential nutrients.

5. Maintain social relations 

Interactions with loved ones and conversations with friends are very effective in relieving stress. Social support helps to lower cortisol levels by providing a sense of psychological stability and promoting the secretion of 'love hormones' such as oxytocin.

 * Practice Tips: Communicate regularly with people you're close to, and don't hesitate to ask for help when you're in trouble.

Key recap: Regular exercise, adequate sleep, meditation, balanced diet, and maintaining social relationships are scientifically proven stress management methods that stabilize HPA Axis and lower cortisol levels.

Chapter 4: Stress and cortisol, and long-term mental health care

Stress is a part of our lives, and we can't get rid of it completely. However, we can protect our mental health in the long term by understanding the stress response and managing our cortisol levels wisely. 

The key to stress management is to develop 'Resilience'. Resilience refers to the ability to overcome difficult situations without being frustrated, which can be strengthened through the aforementioned lifestyle improvements.

Integrated approach to stress management

Ultimately, stress management is a process that goes beyond just eliminating symptoms and improves our quality of life. Recognize that the body and mind are connected as one and approach them from an integrated perspective.

 

* Regular Mental Health Checks: Just like having a physical, it is important to check your mental health condition regularly. You should consider seeking professional help without ignoring even the smallest symptoms of stress.

 

* Help from a Expert: If you feel difficulty managing your own stress, or if symptoms such as depression or anxiety persist, you should not hesitate to seek a psychiatrist or psychological counseling professional. Medication or cognitive behavioral therapy (CBT) are scientifically proven methods of effectiveness, and can help regulate the functioning of the HPA Axis and induce positive changes in the brain.

 

* The Importance of Breathing Training: Deep abdominal breathing has the effect of instantly relieving the stress response by activating the parasympathetic nervous system. Just practicing slowly and deeply breathing consciously on a regular basis can be of great help in controlling cortisol levels.

 

* Hobbies and Resting: Getting enough rest or immersing yourself in hobbies you enjoy is essential for relieving stress and recharging your mental energy. Balancing your work and life is important.

investment for the future

Stress management is an investment for future health as well as current well-being. Chronic stress and high cortisol levels are known to increase the risk of various physical conditions, such as cardiovascular disease, metabolic syndrome, and chronic inflammatory diseases. Therefore, stress management plays a key role in protecting overall physical health as well as mental health.

We can't all be completely free from stress. But we can build healthier and happier lives by scientifically understanding the effects of stress on our bodies and minds and by consistently practicing effective management strategies. I hope this article will be a small guide for your mental health journey.

References:

* Sapolsky, R. M. (2004). Why Zebras Don't Get Ulcers. Henry Holt and Company.

 * McEwen, B. S. (1998). Stress, adaptation, and disease: Allostasis and allostatic overload. Annals of the New York Academy of Sciences, 840(1), 33-44.

 * Slavich, G. M., & Sacher, J. (2019). The brain's response to stress: Functional neuroanatomy and effects on mental health. The Lancet Psychiatry, 6(4), 302-318.