How chronic stress impacts metabolism, skin health, mood, and immunity
The rise of chronic stress today
Chronic stress has become increasingly prevalent in modern life due to a variety of factors, many of which may be out of our control. With chronic stress comes elevated cortisol levels, which can invite a host of other health complications. While short-term stress and spikes in cortisol are a perfectly normal part of life, long-term stress and elevated cortisol can mess with multiple body systems in unwelcome ways, potentially leading to skin issues, weakened immunity, and weight gain.
With so many external stressors that may be beyond our control, how can we manage stress and keep our cortisol levels balanced for overall health? Let’s take a closer look at the role that cortisol plays in our metabolism, immunity, skin health, and moods—plus some natural ways you can help calm high stress and cortisol levels.
What is cortisol? The physiology of cortisol, explained.
Cortisol acts as your body’s natural alarm system, activating the “fight or flight” response when dealing with physical or emotional stress. Cortisol is a stress hormone that’s secreted by the adrenal glands, which are located just on top of the kidneys. Cortisol receptors are present throughout the body, and different systems receive and use the hormone in different ways.
Healthy levels of cortisol help boost energy by mobilizing glucose reserves, increasing your blood sugar and managing how your body uses carbohydrates, fats, and proteins, so you can handle short-term stress.
Cortisol works to help your body adjust to short-term stress, but what happens when stressors are constant or long-term?
How cortisol imbalance affects the body
We can’t talk about cortisol without mentioning the HPA axis. Cortisol levels in the blood are monitored by the hypothalamus and pituitary gland in the brain, and adjusted as needed by signaling to the adrenal glands. This neuroendocrine system is sometimes referred to as the hypothalamic-pituitary-adrenal (HPA) axis. Think of your HPA axis as a motor: it revs up when a stressor is detected, and cools down when the threat is resolved. However, if we stay under constant stress, this system doesn’t have a chance to “cool” down, resulting in chronically elevated cortisol levels.
Chronically elevated cortisol levels associated with long-term stress can have adverse effects on the metabolism and the gut microbiota, and it also can be associated with overeating, under-eating, or disordered eating, as well as digestive problems. Feeling hangry, craving comfort foods, and stress-eating may be the topic of trendy memes or familiar feelings, but the underlying biochemistry is real, and it can mess with healthy weight goals. Increased appetite, cravings for sweet, fatty, and salty foods, overeating, and weight gain are all associated with excess cortisol levels. Cortisol imbalance can show up as stubborn weight gain (primarily in the midsection), constant fatigue, brain fog, and many other issues affecting mental health, sexual health, immunity, and skin.
Bringing cortisol back to balance
Balancing stress and cortisol levels can make it easier to maintain a healthy metabolism and overall wellness. Managing and balancing cortisol levels can be achieved through various natural approaches that focus on healthy lifestyle modifications. Regular exercise, adequate sleep, and mindfulness meditation can all help to tame stress. Focusing on a balanced diet, staying hydrated, and reducing caffeine, alcohol, and sugar consumption go a long way to managing stress. Adaptogenic herbs such as ashwagandha, reishi, schisandra, and holy basil are known to help balance cortisol levels and support the body’s stress response. Adaptogens help to support your body’s natural stress response, so you can adapt to stressors with more ease and balance. It’s important to note however that most adaptogens are not an overnight fix, and need time to build in the body before working their magic. Because chronic stress builds up over time, it can take some time to return to balance.
Ashwagandha (Withania somnifera)
Cortisol calmer
Ashwagandha is a traditional Ayurvedic herb that supports balanced energy levels and healthy sleep. It has gained global popularity as an adaptogen, useful for reducing stress and boosting strength. Ashwagandha is primarily used for its stress support benefits, and has a direct effect on the body’s HPA axis. Clinical research has found that participants supplementing with ashwagandha daily experienced a reduction in cortisol and stress.
In addition to its potential to decrease levels of the stress hormone cortisol, ashwagandha shows potential to reduce stress-related weight gain and the increased caloric intake that can come with stress. A clinical trial showed that people under chronic stress who supplemented with ashwagandha for 8 weeks experienced significant improvements in happiness, perceived stress, and serum cortisol, as well as improvements in food cravings, body weight, and body mass index. Another clinical trial showed eight weeks of ashwagandha supplementation improved muscle mass and strength. Check out our herbalist-crafted formulas Blue Burn™, Chill the F* Out™, and Hormone Harmonizer™ to add ashwagandha to your regimen.
Reishi mushroom (Ganoderma spp.)
Stress ease + beta-glucans
Reishi, also known as the “queen” of mushrooms, is a large, woody polypore that can be found growing on dead logs of hardwood trees like elm, oak, and maple in forests throughout the world. Reishi mushrooms have over 4,000 years of use in Traditional Chinese Medicine (TCM) and have been traditionally used for balancing vital energy and promoting longevity. Reishi is a mushroom that just seems to do it all—from supporting our stress response and immune system to supporting our liver health and skin.
Reishi, like all mushrooms, contains compounds called beta-glucans. Beta-glucans are soluble fibers that have been well-researched for their incredible skin benefits. They help the skin’s ability to retain moisture—hydration is key for skin health and renewal. In addition, beta-glucans play a crucial role in regenerating collagen-producing cells, fortifying the skin against environmental stressors, and contributing to the promotion of anti-aging and anti-wrinkle effects. You can find reishi in Apothékary’s herbalist-crafted formulations, Mind Over Matter™, The Honest Youth™, Chill the F* Out™.
Eleuthero (Eleutherococcus senticosus)
Energy regulation
Siberian ginseng or eleuthero root is a well-studied adaptogenic herb native to Japan, Korea, China, and Eastern Russia. It has been utilized in Traditional Chinese Medicine as well as Korean and Russian folk medicine for thousands of years to support stamina and promote overall health. Eleuthero works similarly to ashwagandha in the sense that they both help support the HPA axis. However, eleuthero is slightly more stimulating, making it a great non-caffeinated option for those struggling with ongoing fatigue or tiredness, or as a pre-workout boost to increase stamina, oxygen utilization, and overall athletic performance. Eleuthero can help the body balance cortisol production, which, in turn, supports stress reduction and overall wellness. You can find eleuthero in our herbal formulas, Slay All Day™, Blue Me Away™, and Rosé-Tinted Glasses™.
Schisandra Berry (Schisandra chinesis)
Radiant wellness
Schisandra berry is one of the few adaptogens that is not a mushroom or a root. Schisandra has been utilized in Traditional Chinese Medicine for centuries, and the berries are known in China as wu wei zi or “five flavors fruit”, conveying sour, bitter, pungent, salty, and sweet notes. As an adaptogen, schisandra helps to regulate the body’s stress response for balanced cortisol levels. A clinical study showed that when used in combination with Siberian ginseng (eleuthero), schisandra berry has benefits for cognition that can help support a healthy stress response and energy levels in the moment, in as little as one dose. Schisandra berries are also rich in antioxidants, helping the body remove free radicals and support inflammation ease. In addition to its nervous system benefits, schisandra can be protective against photoaging, often associated with UV skin damage, and can help improve skin moisture and tone, protecting our sun-kissed skin from the summer rays. Look for schisandra berries in Apothékary’s herbalist-crafted formulas, Rosé-Tinted Glasses™., Firm Believer™, and Releaf™.
Optimize the health of your skin, metabolism, and immune system by keeping your stress and cortisol levels in check
Excess amounts of cortisol can wreak havoc in a lot of different areas, contributing to health issues affecting skin, mood, metabolism, immunity, and more. Adaptogenic herbs, in combination with healthy lifestyle adjustments like diet and exercise can help bring you back to balance. Focusing on adaptogen-rich herbal formulas like Blue Burn™, Chill the F* Out™, Do Not Disturb™, and Rosé-Tinted Glasses™ can make all the difference in supporting you and your body during stressful periods and can even help you reach your weight and fitness goals.
