Stress may be wreaking havoc with your health. Bodies are wired to use stress—and cortisol, the hormone that regulates the “fight or flight” response—to help us escape danger. But when this response becomes chronic, it fuels undesirable health consequences.

“Cortisol is the worker bee of all the hormones in our body,” says Dr. David Liporace, concierge medicine and internal medicine specialist with the Jupiter Medical Center Physician Group in Stuart. “It regulates a variety of bodily functions, including blood pressure and general metabolism. It functions to help support our immune system and our sleep/wake cycle.”

What happens if you experience or witness a life-threatening situation? The body’s adrenal gland releases cortisol and adrenaline, providing a quick burst of energy to react. “That’s an example of cortisol working in a positive way,” Liporace says.

When stress is ongoing—driven by anxiety, anger, personal challenges, or 24-hour “doomscrolling” on ever-present digital screens—cortisol levels continue to rise and “there are a cascade of negative hormonal changes,” Liporace says.

The best barometer of chronic stress is being unable to do the things you want or need to do. Poor performance at work or school, avoiding activities that once brought joy, sleeplessness, and irritability are common symptoms. A 2022 American Psychological Association poll, 27 percent of adults reported that they were so stressed that they couldn’t function, which is why stress management should be a part of wellness regimens.

FINDING RELIEF

Sharing worries with a trusted confidante or licensed therapist is a good place to start, Liporace says.

He adds that practicing relaxation and mindfulness techniques are helpful too. Try to stay present in the moment. “Acknowledging what’s good in your life is very important as opposed to focusing on the things that we have no control over,” he says.

Establishing good sleep habits is important as well. Limit screens at least an hour before bedtime. Practice a calming routine, such as dimming lights or reading until you feel sleepy, and maintain consistent sleep and wake times. Avoid work, heavy meals, and vigorous exercise before bedtime, although gentle stretching and breathing exercises can prepare the body for quality sleep.

Regular exercise burns extra energy and stimulates endorphins—often called “feelgood” hormones that alleviate pain, lower stress, and improve mood.

If DYI tactics aren’t effective, medical intervention psychotherapy and medication—might be necessary. “When [stress] goes on for too long in a way that is unchecked, anatomical changes in the brain can occur,” Liporace says. “There are a lot of very good, very safe medications that will help manage the significant neuro-physiological occurrences that stress brings about.”