First what do I mean by stress? Or chronic stress?

Anything that disrupts you is a stress. If your body can respond to that disruption and recover, then it’s a good stress. Like a quality workout with recovery allows you to get stronger.

But too much of any stress (even the good ones) is too much and the body can’t continue to respond and cope.



And if many stresses are frequently there then BAM! Chronic stress.



Stresses like…

  • low blood sugars – this can include calorie restrictions and some intermittent fasting
  • high blood sugars
  • low iron, low vitamin D, low B12… you get it
  • insomnia
  • exercise that’s too hard or too long for your recovery
  • mental/emotional stresses from work, family, life!
  • performance anxiety – at work or in sport
  • injury
  • perimenopause & menopause
  • pain – including from bad PMS

…do I need to continue?



Initial Response to Chronic Stress:

During the early phases of chronic stress, cortisol levels tend to be elevated because the body is consistently responding to the perceived stressor. This elevated cortisol is part of the body's effort to maintain homeostasis and cope with prolonged challenges. We can keep up this elevated cortisol for quite some time.

While this is an excellent adaptation to be able to run away from bears, it comes at a cost.



What are the consequences of chronically elevated cortisol on the body? Let’s dive in…



Fat Storage and Central Obesity: Chronic cortisol elevation promotes fat storage, particularly in the abdominal region. This occurs because cortisol stimulates lipolysis (fat breakdown) in the short term but also increases the activity of enzymes responsible for fat storage, especially in visceral fat tissue. Additionally, elevated cortisol can increase appetite, leading to overeating, particularly of high-calorie, high-carbohydrate foods, which can further contribute to abdominal fat deposition.





Insulin Resistance: Elevated cortisol levels lead to increased blood sugar levels over time. To manage these consistently higher glucose levels, the pancreas must release more insulin. However, as this cycle persists, cells may become less responsive to insulin—a condition known as insulin resistance. Insulin resistance reduces the body's ability to effectively lower blood sugar, further straining the pancreas and contributing to metabolic conditions like type 2 diabetes.



Suppression of the Immune System: Chronically elevated cortisol can impair immune function by suppressing the activity of lymphocytes (white blood cells that play a key role in immune response). This leads to increased susceptibility to infections and slower healing of injuries.



Cognitive Impairment: High cortisol levels over time can also negatively impact brain health. Cortisol is neurotoxic to the hippocampus, a region critical for memory and learning. Chronic stress and cortisol exposure can contribute to cognitive decline, memory problems, and even increase the risk of neurodegenerative diseases.



Disrupted Sleep: Cortisol follows a circadian rhythm, typically peaking in the morning and tapering off by evening. However, chronic elevation of cortisol can disrupt this natural rhythm, leading to insomnia, poor sleep quality, and further exacerbating stress-related issues. Poor sleep further worsens blood sugar regulation, creating a vicious cycle.



What about muscles?


A quick shot of cortisol in acute stress is anti-inflammatory (so you can run away from a bear even on a sprained ankle).

But then we start to see muscle breakdown aka catabolism. One of the most significant long-term effects of chronically elevated cortisol is muscle breakdown. Cortisol is a catabolic hormone, meaning it breaks down tissues to release energy. In an effort to maintain blood sugar, cortisol stimulates proteolysis, the breakdown of muscle proteins into amino acids, which can then be used for gluconeogenesis. Over time, this leads to a loss of muscle mass, reducing metabolic rate and weakening muscle strength.



But then we get a shift in persistent cortisol levels.


Over time, if chronic stress persists without resolution, the HPA (hypothalamic-pituitary-adrenal) axis may become dysregulated. This can lead to dysfunction or blunting of cortisol production, aka “adrenal fatigue”. This can result in a decreased ability to respond to new stressors and may manifest as burnout, fatigue, and other symptoms (and make the perimenopause transition harder).

What about muscles?



A quick shot of cortisol in acute stress is anti-inflammatory (so you can run away from a bear even on a sprained ankle).



But…

Low cortisol can impair muscle protein synthesis, repair and regeneration making really hard to gain muscle strength.

Since cortisol helps regulate sodium and potassium, chronic low cortisol can potentially cause muscle cramps, weakness, or difficulty in muscle contraction during physical activity.

Oh and cortisol influences the release of dopamine to give use that boost and motivation we need to crush it at the gym!



Don’t fear!


There’s lots that can be done to manage the all the stresses and support cortisol levels.


How to support proper cortisol levels for strong (and recovered) muscles

  • eat balanced diet – focus on protein and veg, avoid too much caffeine and processed foods
  • manage stress – at the very least ensure down-time to recover
  • exercise regularly – recover properly and adjust according to your menstrual cycle
  • hang out with your favourite naturopathic doctor, healthcare providers and coaches - they will have unique insights for you and solutions to implement


Game on!