Both mental and psychological stress and anxiety can cause inflammation, according to Berghoff. Moreover, increased physiological inflammation (related to a variety of lifestyle factors, including diet) is associated with higher rates of mental and psychological stress.
Because the relationship between stress and inflammation is bidirectional (or what Berghoff calls a “chicken or the egg situation”), stress reduction strategies are a key tool in the lifespan extension toolkit, she says. To that end, a functional medicine expert will teach you accessible and easy ways to stay *cool* both mentally and physically.
How are stress and inflammation closely related?
According to Berghoff, the longer the body experiences severe stress, the more damage can occur. “Inflammation in one part of the body can quickly spread or affect an inflammatory response in other parts of the body,” explains Berghoff. In the short term, this can manifest itself in the form of headaches, irritability, negative thoughts, restlessness, fatigue and digestive problems. But in the long term, Berghoff says chronic inflammation (whether related to mental health or not) can lead to serious diseases like arthritis, asthma, cardiovascular problems and autoimmune problems.
This means that chronic inflammation not only affects the body physiologically, but can also trigger additional responses, such as psychological stress (and the longer the body remains in an inflamed state, the worse the outcomes are likely to be). “Depression, anxiety and other symptoms of psychological stress are often linked to inflammation in the body. It is the body’s response to external stressors,” says Berghoff.
“Depression, anxiety and other symptoms of psychological stress are often linked to inflammation in the body. It is the body’s response to external stressors.”
Studies have shown a link between stress-related increases in C-reactive protein (CRP) (a protein produced in the liver that increases with inflammation) and pro-inflammatory cytokines (signaling proteins that help regulate inflammation in the body) and depression. It turns out that there is.
Simply put, stress can cause inflammation in the body (and vice versa!), and chronic inflammation can have negative consequences for your mental health. So finding ways to cope with stress and reduce inflammation in your body can help you feel your best, says Berghoff.
3 Ways to Reduce Psychological Stress to Prevent Inflammation
1. Make a few lifestyle changes, starting with what you eat.
Berghoff suggests starting by noticing what you are doing. ~can do Stay calm, especially when stressful situations are unavoidable. “When you're going through a stressful time, or if you anticipate stress coming due to your work schedule, etc., take the time to check in with yourself regularly and see what all your other stressors are. ~can do The handles have shrunk or disappeared,” she says.
Berghoff says psychological stressors can get out of control, so focusing on eating nutrient-dense foods can help manage some aspects of inflammation. This includes foods rich in omega-3s (salmon, walnuts, seaweed, chia seeds, etc.). “Omega-3s also support the function of neurotransmitters involved in mood regulation, such as serotonin and dopamine, and may improve the body's stress response, keeping your mood stable even under high pressure.”
Berghoff also notes that citrus fruits rich in vitamin C, such as oranges, lemons, limes, and grapefruit, can help alleviate stress levels. Adding a few leafy greens to your eggs or smoothie is also a great way to boost your cortisol and blood pressure levels. On the other hand, reducing alcohol and added sugars, which can potentially increase inflammation levels, is a good place to start.
2. Manages the sympathetic nervous system more effectively.
When your stress levels start to rise, you need to check your sympathetic nervous system, says Berghoff. “The sympathetic state is a ‘fight or flight’ survival mode state that is activated during times of stress. “Being in fight or flight mode for long periods of time causes inflammation in the body, so the goal is to activate the parasympathetic state to bring the body back into balance and help it heal,” she says.
One of Berghoff's favorite ways to achieve this is to practice box breathing. “Inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, hold for 5 seconds and repeat. Do this three times. “Relieving stress by focusing on your whole body will help reset your body and mind,” she says. Simple breathing exercises can help reduce your elevated heart rate, which in turn helps control stress. In addition to box breathing, Berghoff suggests journaling, red light therapy, a sauna session, a gentle yoga class, or a nature walk.
“Being in fight-or-flight mode for long periods of time causes inflammation in the body. The goal is to activate the parasympathetic state to bring the body back into balance and help it heal.”
3. Do your best to achieve a “stress-free” mindset.
Of course, it's easier said than done. “All right. Personally, I used to stress about a lot of things that didn't really matter in the bigger scheme of life. But to me it was incredibly important and it made me sick with worry, anxiety and indecision,” says Berghoff. Eventually, she found that shifting her own perspective to the bigger picture and practicing her meditative breathing exercises helped her feel more in control of herself.
Over time, rather than worrying about which nail polish color to choose or fretting about skipping a workout, Berghoff started to relax a little when it came to things she shouldn't actually worry too much about. “I realized I cared too much about things. And when I took on a different mindset of acknowledging that these things didn’t really matter, it all helped.”
If you can, if you can: take a deep breath, have a snack, and pay less attention. If you're lucky, science says that over time, the inflammation caused by your stress levels and anxiety will fade.
The RD's Guide to Eating to Help Reduce Inflammation:
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
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Myditch, Victoria. “Interactions between Stress, Inflammation, and Emotional Attention: Relation to Depression.” Frontiers in Neuroscience volume. 13 384. April 24, 2019, doi:10.3389/fnins.2019.00384
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Chen, Linlin et al. “Inflammatory responses and inflammation-related diseases in organs.” Onco Target volume. 9.6 7204-7218. December 14, 2017, doi:10.18632/oncotarget.23208
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