We all know that stress is not good for our overall health, but did you know that too much stress can affect your bones?
When we worry or become anxious, our bodies release a hormone called cortisol. Cortisol at normal levels is a helpful natural steroid, but when we stress too much and for too long it can have a negative lasting effect on our bones.
How cortisol works
Cortisol is produced by the adrenal glands, which are triangle-shaped organs on the top of the kidneys. It plays an important role in the fight-or-flight response during times of crisis. Simply put, cortisol fuels the human survival mode.
Cortisol does many helpful things for our bodies. It is responsible for regulating blood pressure and insulin levels, in addition to controlling sleep cycles and reducing inflammation. But too much can lead to chronic conditions.
How stress affects bones
When we are experiencing stressful situations, our bodies naturally go into the high-alert mode to help us cope. Our bodies make temporary changes to certain functions, like our digestive or immune systems, until the episode has passed. But if we stay constantly under stress—from work or other reasons— our bodies stay in this high-alert mode.
Elevated cortisol levels have an effect on the whole body, and are linked to immune system issues that can lead to painful inflammation. Chronic inflammatory diseases are commonly associated with bone loss and osteoporosis. This bone loss can also be due to the compound effects of other factors including poor nutrition, reduced mobility, effects of medical treatments, or age.
Although advanced conditions of the bones do occur, the most common symptom of too much stress is tension in the neck and back.
Simple ways to ease stress tension
Our bodies go through a chain reaction when we are in high-alert mode. When the body is stressed, our muscles react by tensing up. Too much tension leads to poor circulation and often, inflammation. When our bodies hurt, we tend to not move as much, which can then lead to more pain—and more stress.
Staying active, well-hydrated, and eating fresh fruits and vegetables are three ways to reduce inflammation. However, the harder part is finding ways to remove those moments of stress that cause tension.
Sometimes we just need a moment to re-group. Try these tips to de-stress:
Go de-caf.
Caffeine has a direct effect on your cortisol levels. It has been shown to increase the stress hormone above normal levels.
Shut off the noise, momentarily.
Take a break from your phone and computer every day. Frequent breaks throughout the day are important, especially for those working from home.
Take a brief walk to re-charge.
Whether you walk the dog or check the mail, be sure to find ways to move daily. And as spring unfolds, be sure to stop and smell the roses.
Phone a friend.
Having a moment that is making your blood pressure spike? Take a moment to check in with someone you care about. Don’t vent, just use the moment to distract yourself.
When to seek medical care
Most back and neck pain comes from minor problems such as muscle strain or tension that can be easily treated. But when the cause is more serious, an orthopedic specialist can provide expert care in the diagnosis and treatment of these conditions.
Seeking care early is advised. Living with discomfort that lasts for weeks or longer may be also contributing to your overall stress levels.
