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The cortisol-link between stress and dehydration
Sometimes it’s hard to nail down exactly why you can handle stress better on some days than others.
Maybe it’s a car repair you keep putting off… or the health problems of aging parents weighing heavily on your mind.
Maybe you’re just stressed because you feel like you’re being pulled in too many directions.
Or, maybe, you’re just not drinking enough…
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Under-hydration over-amplifies your stress hormone
Even when you’re not thirsty enough to notice, being under-hydrated could be silently working against you — by intensifying your stress response and leading to trouble on the health front.
A study published in the Journal of Applied Physiology found that individuals who drank less than 1.5 liters of fluid – equivalent to seven cups of tea – per day had a cortisol response to stress that was over 50% higher than those who met daily water intake recommendations.
When the body senses it’s dehydrated, whether due to inadequate fluid intake or fluid loss, it triggers the release of the hormone vasopressin, that acts primarily on the kidneys to promote water reabsorption.
The sustained release of vasopressin strains the kidneys, which are working harder than usual to maintain blood volume and electrolyte balance.
But vasopressin also acts on the brain’s stress-response center—the hypothalamus — telling it to make the adrenal glands pump out more and more cortisol.
Professor Neil Walsh, a physiologist in LJMU’s School of Sport and Exercise Sciences, and lead researcher, said, “Cortisol is the body’s primary stress hormone and exaggerated cortisol reactivity to stress is associated with an increased risk of heart disease, diabetes and depression.”
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Easy and effective cortisol-reduction strategies
Being hydrated may help your body manage stress more effectively by preventing the release of excessive cortisol. But what happens if you drink enough and still feel like you’re on the stress struggle bus?
Look at your diet…
According to doctors at the Cleveland Clinic, foods that can slow the production of cortisol include:
- Magnesium-rich foods like bananas, avocados and dark chocolate
- Omega-3 foods, including salmon, anchovies and chia seeds
- Foods rich in probiotics for gut health, such as Greek yogurt, kombucha and sauerkraut
At the same time, avoid these foods known to increase cortisol release:
- Caffeinated drinks
- Alcohol
- High in sugar snacks
- Refined carbohydrates
- Unhealthy fats
For extra support, consider adaptogen herbs. They get their name because of their exceptional ability to help the body manage stress and restore balance.
They can also relieve adrenal fatigue. Your adrenal glands aren’t just home to cortisol. These tiny glands produce several hormones that impact metabolism, sugar levels, immune response, blood pressure, sexual function and more.
Here’s a list to get you started:
- Boswellia
- Holy Basil
- Ashwagandha
- Rhodiola
- L-Theanine
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Sources:
How dehydration secretly fuels anxiety and health problems – ScienceDaily
Tips to Reduce Cortisol Levels and Dial Down Stress – Cleveland Clinic
By Virginia Tims-Lawson
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