Beyond fight or flight and how we handle stress
Stress has a profound impact on our lives. Have you ever looked at the people around you in awe and wonder how they all seem to be juggling life stressors with ease? The mum of four with a full time job who still manages to work out 5 times a week? The 70 year old man who lifts weights everyday, has 4 hobbies and still hasn’t retired? The small business owner who competes in ultra marathons and yet still manages to do 14 hour days at work? Granted, these are exceptional cases but the fact remains, we don’t all handle stress the same. In rare cases, stress can become chronic, leading to depression and other psychiatric disorders. In other cases, the stress can energise and motivate the individual to pursue further ambitions. The majority of people fall somewhere within this spectrum.
Science has begun to uncover the environmental, genetic, epigenetic and neural mechanisms that underlie resilience. Adaptive changes in neural circuits and their associated neurotransmitter and molecular pathways can shape the way we feel reward, fear, emotional reactivity and our social behaviour, all of which determine how successful we are at dealing with stress.
One such mechanism involves cortisol, the fight or flight hormone released during stress. There are several receptors in the brain that bind cortisol. The sensitivity of these receptors vary from person to person depending on their individual genetics. Some people inherit receptors that are very sensitive or insensitive. This means their reaction to cortisol may be more or less pronounced, explaining why some people seem to handle stress more easily than others.
If this relates to you, then all is not lost. Genetics is just one factor. Environment can play a significant role. Epigenetics, changes in gene function that are heritable but do not change the DNA sequence, could be the answer. This means that events and experiences in life can result in chemical alterations to your DNA that can effect your physiology, your psychology and can be passed on to the next generation. These events can make you more or less resilient to stress. If we can control our experiences and behaviours to induce the kinds of epigenetic alterations need to desensitise our cortisol receptors then maybe it is possibly to change our response to stress. Since epigenetic changes are heritable, we pass on this ability to handle stress to our offspring.
Like most things in biology, this complex area of study is nuanced with a multitude of variables. However, there are some simple lifestyle hacks that are worth considering if you feel extra sensitive to life’s stresses.
Regular exercise has been shown to affect gene methylation patterns associated with stress response.
Nutrients and dietary patterns have been linked to epigenetic changes that could potentially modulate cortisol receptor sensitivity, such as the B vitamins and omega-3 fatty acids.
Practices like mindfulness meditation have been associated with changes in gene expression profiles related to stress response pathways. These practices may impact epigenetic processes that regulate cortisol receptor sensitivity.
Certain therapeutic interventions like cognitive behavioural therapy (CBT) have been shown to influence gene expression patterns associated with stress and mood disorders. These interventions may also have downstream effects on cortisol receptor sensitivity through epigenetic mechanisms.
Environmental factors, such as exposure to toxins or pollutants, can lead to epigenetic changes that may affect cortisol receptor function. Avoiding or minimising exposure to such substances may help in maintaining healthy cortisol receptor sensitivity.
Although the field of epigenetics is still evolving, and more research is needed, there is no downside to trying these lifestyle improvements that can benefit all aspects of health. After all, who doesn’t like feeling fit, well nourished, optimistic and energised?
