Stress and inflammation are linked in more ways than you might think. In today’s fast-paced world, stress is practically unavoidable, and when it becomes chronic, it can have a profound impact on your body. One of the most concerning effects of chronic stress is the way it triggers inflammation.
People with inflammatory arthritis can often benefit by taking steps to reduce stress in their lives. This is likely due to the finding that the body responds to emotional stress in much the same way it does physical stress/pain — by releasing proteins that cause inflammation.
Contrary to what you may have heard from various media outlets, there is no universally accepted formula for reducing emotional stress and anxiety. Rather, the best approach is to simply try different things until you find what works best for you.
The Science Behind Stress-Induced Inflammation
Stress and inflammation go hand in hand through a complex biological process. When your body perceives stress — whether it’s emotional, physical, or mental — it triggers the release of stress hormones, primarily cortisol and adrenaline. These hormones are part of your body’s “fight-or-flight” response and are essential for short-term survival. However, when stress becomes chronic, the constant release of these hormones can have a detrimental effect.
One of the primary ways chronic stress leads to inflammation is through the overproduction of pro-inflammatory cytokines. These small proteins act as signaling molecules and are released by immune cells. In short bursts, they help fight infections or heal injuries. However, prolonged exposure to these cytokines due to chronic stress can cause a persistent state of low-grade inflammation.1
Why Reduce Stress? Moreover… How?!
Managing stress effectively is essential for reducing inflammation and maintaining good health. A great place to begin deciphering the answer to this age-old question is: What has helped you relax in the past? Here are some ideas to get you started:
Try Meditation
Mindfulness and meditation practices are among the most effective techniques for stress management. These practices focus on staying present, slowing down your thoughts, and cultivating a sense of calm. Mindfulness meditation can reduce the production of stress hormones and help your body relax. Studies have shown that regular mindfulness practices can decrease markers of inflammation, such as C-reactive protein (CRP), and improve overall well-being.2
Meditation doesn’t have to be a huge process or involve anything more than being in a quiet atmosphere where you can process your thoughts and reconnect with your sense of well-being.
Start with 3-5 minutes per day and feel free to work up from there if you’d like, but give it a try for at least 10 days. You’ll be surprised how you come to like that little piece of your day.
Don’t like meditating? Take 2 small breaks per day. Even 1-2 minute breaks have been shown to improve well-being. In those 2 minutes, take 30 seconds to do absolutely nothing. Clear your mind and take 10 deep breaths.
Talk to Someone You Trust
Share your feelings about problems and concerns with at least one trusted friend, family member, or psychologist/psychiatrist. Being able to share your worries with someone who listens and can empathize with what you’re going through can be a big stress reliever.
Eat Healthier
What you eat can directly impact both stress levels and inflammation. Foods rich in antioxidants, omega-3 fatty acids, and vitamins are particularly beneficial. Incorporating whole grains, leafy greens, nuts, and fatty fish into your diet can help reduce inflammation.3
Certain foods can worsen inflammation. It’s important to avoid processed foods, sugars, and trans fats since these can trigger inflammatory responses. Consider adopting a Mediterranean or anti-inflammatory diet, which emphasizes fresh produce, whole grains, healthy fats, and lean proteins.3
Practice Better Sleep
Sleep and stress are closely connected. Poor sleep quality or lack of sleep can increase stress hormone levels and promote inflammation.4 On the other hand, restorative sleep helps regulate the immune system.
Adults need 7-9 hours of quality sleep each night. To promote better sleep, create a consistent bedtime routine, reduce screen time before bed, and make your sleep environment as comfortable as possible. You’ll wake up feeling refreshed, both physically and mentally.
Exercise
It’s widely known that physical activity is a powerful tool for reducing stress, but did you know it can also help control inflammation?5 Regular exercise stimulates the production of endorphins — feel-good hormones that help counteract stress.6 It also lowers cortisol levels, which could contribute to decreased inflammation.6,7 More studies are needed to accurately pinpoint how cortisol affects inflammation.
Activities like brisk walking, swimming, and yoga not only enhance cardiovascular health but also reduce inflammatory markers.8,9,10 Start by just taking a brisk walk around your block, then work up to 30 minutes of moderate exercise most days of the week. Find something you enjoy so that staying active feels like a treat rather than a chore!
Take Up a Hobby
Whether it’s gardening, playing music, bird-watching, or crafting, a hobby can help take your mind off the outside world and has the added benefit of interacting with new people and offering a sense of accomplishment!
Grab a Book
Spend some quiet time reading a good book for 20 minutes each day. Reading will almost certainly be more relaxing than checking your social media accounts or trying to improve your online gaming skills.
Borrow a Pet
Petting or walking a dog can boost your mood and help you recharge. Don’t want to commit to a pet? Volunteer to walk dogs or play with the cats at your local pet shelter.
Embrace a Holistic Approach to Health with ARBDA
At ARBDA, we believe in taking a holistic approach to managing your health. By addressing stress as part of your treatment plan, we can help reduce inflammation and improve your quality of life. Whether you’re dealing with chronic conditions like rheumatoid arthritis or just want to live healthier, stress reduction is a vital part of your wellness journey.
Our team of experienced rheumatologists in New Jersey is dedicated to providing personalized care tailored to your needs. We understand that managing stress and inflammation is not a one-size-fits-all solution, and we work closely with our patients to develop strategies that fit their lifestyles.
1https://pmc.ncbi.nlm.nih.gov/articles/PMC5137920/
2https://www.sciencedirect.com/science/article/pii/S2949834123000351
3https://pmc.ncbi.nlm.nih.gov/articles/PMC7400632/
4https://www.health.harvard.edu/healthbeat/how-sleep-deprivation-can-cause-inflammation
5https://pmc.ncbi.nlm.nih.gov/articles/PMC4707375/
6https://www.health.harvard.edu/staying-healthy/exercising-to-relax
7https://pmc.ncbi.nlm.nih.gov/articles/PMC4263906/
8https://pmc.ncbi.nlm.nih.gov/articles/PMC6700894/
9https://pmc.ncbi.nlm.nih.gov/articles/PMC3629815/
10https://www.sciencedirect.com/science/article/abs/pii/S0006899322003377
