Why are we chronically tired, have low-grade inflammation and are often overweight?
Stress is an unavoidable part of modern life. Short periods of stress are normal and can even be useful, but chronic stress poses a serious threat to our health. It keeps the sympathetic nervous system continuously active, which keeps our body in a state of alertness. As a result, the mucous membranes in, among others, our intestines and lungs remain open for prolonged periods, which can lead to increased exposure to foreign substances and toxins. In this blog, we explain why this happens, what consequences it has for our body, and which supplements can play a supportive role.
What Happens During Chronic Stress?
Due to our current lifestyle, we experience chronic stress. Our body does not feel safe. We eat the wrong things, too much, too often, and nutrients in the wrong proportions. We move too little and sit too much. We relax too little and our sleep is disrupted. We no longer connect; too many stimuli come in. Too much noise, screen time, and light. We go outside too little and use too many stimulants.
We are exposed to too much radiation and toxins. We have expectations that are too high and want too much.
We humans remain emotional decision-makers in search of safety and survival.
Our genetic material is programmed in such a way that we want to store as much energy as possible and conserve energy in case danger arises and we need to fight or flee. Our body signals: eating is good, fat is good, sitting is good.
The Sympathetic Nervous System and the Fight-or-Flight Response
When we experience stress, our body activates the sympathetic nervous system (also known as the “fight-or-flight response”). This has a number of immediate effects:
- Increased heart rate and breathing → More oxygen for muscles and brain.
- Release of glucose → A quick source of energy for action.
- Opening of the mucous membranes → So that extra oxygen and nutrients can be absorbed more quickly. The skin’s mucous membranes open to cool down.
The activation of the sympathetic nervous system is a useful survival response during acute stress, such as a dangerous situation. But with chronic stress, this response remains continuously active, which has harmful consequences. The stress hormone cortisol remains elevated and we become inflamed.
The image below provides an overview of our autonomic nervous system, which regulates all our unconscious bodily processes. When the active sympathetic part is balanced with our calming parasympathetic part (think of it as accelerator and brake), we are in flow and feel good.
Chronic Stress Explained in Simple Terms
Our body experiences chronic stress. We are always “on.” We lose muscle strength, have little energy, a disrupted hormone balance, a weak immune system, and we experience too much unhealthy stress.
As a result, some things are ON (stress, i.e. the HPA hormone axis, the immune system, and the energy system) and some things are OPEN (all mucous membranes). This causes inflammation.
This costs a lot of energy.
So: some things need to be turned OFF and some need to be CLOSED. Primarily by adjusting your lifestyle with the help of, among others, breathing exercises, movement, infrared therapy, cold exposure, and fasting, but also with the right nutrition and with the support of certain supplements: Omega 3 as a strong anti-inflammatory; saffron as a stress-axis dampener and antioxidant; and the amino acid glutamine to help close the mucous membranes (tight junctions, i.e. the gateways between epithelial cells).
The Consequences of Constantly Open Mucous Membranes
The mucous membranes (epithelial cells) in our lungs and intestines form an important barrier against pathogens, toxins, and foreign substances. When this barrier is weakened for a prolonged period due to chronic stress, unwanted substances can more easily enter the bloodstream. The entry of foreign substances continuously activates the immune system, leading to a chronic, low-grade inflammatory response.
This is a risk factor for many chronic conditions, such as diabetes, cardiovascular disease, psoriasis, rheumatism, asthma, Crohn’s disease, and ulcerative colitis, to name just a few. In all of these “lifestyle diseases,” the immune system is “on,” and that costs a huge amount of energy.
On January 1, 2022, more than 10.4 million people in the Netherlands (59% of the Dutch population) had one or more chronic conditions.
Which Supplements Can Support?
Although the first step in addressing chronic stress lies in lifestyle changes (such as relaxation techniques and healthy nutrition), supplements can be a valuable addition. I previously indicated that I use the following supplements to turn off stress and inflammation and to close the mucous membranes (epithelial cells).
A good omega 3 (with a high EPA concentration) to reduce inflammation and glutamine to help close the mucous membranes.
Magnesium
- Good for mood, concentration, and memory
- Positive influence on the functioning of the nervous system
- Supports energy levels
- Important for normal muscle function and plays a role in maintaining flexible and strong muscles
- Often deficient in people with stress
Omega-3 Fatty Acids (especially EPA)
- Contributes to the maintenance of normal brain function and heart function
Glutamine
- Contributes to a healthy immune system and supports the mucous membranes in, among others, the stomach and intestines
- Supports energy metabolism in the body and plays a central role in amino acid metabolism
Probiotics
- Support a healthy gut flora and help protect the intestinal wall
- Play an important role in defense against infectious diseases
- Reduce the negative impact of stress on digestion
B Vitamins (in biologically active, highly absorbable forms)
- Have a positive influence on the functioning of the nervous system
- May help reduce fatigue and lack of energy
- Support psychological functions such as memory and concentration
Adaptogens (such as Saffron, Ashwagandha, and Rhodiola Rosea)
- Herbs that can help balance the stress response and activate the parasympathetic nervous system
- Helpful in regulating cortisol levels and can support energy levels, and are traditionally used to increase mental resilience
Conclusion
Chronic stress has profound consequences for our body. It keeps the sympathetic nervous system continuously active, causing the mucous membranes to remain open and exposing our body to foreign substances. This can lead to low-grade inflammation, gut problems, hormonal imbalance, fatigue, pain, and a weakened immune system.
Do you want to better manage stress and support your health? Take the first step today! Adjust your lifestyle, eat healthily, and ensure the right supplements.
Edwin Bas
BSc. Biochemistry, lifestyle medicine educator
