When was the last time you had a stressful event in your life? Do you deal with cycling thoughts or wake up in the night between 1 a.m. and 3 a.m.? Do you currently experience stiffness in your body, or a painful neck or joints? Inflammation? We hear about it everywhere and commonly think about red, swollen joints or flushed skin, but how else does it appear? How does stress affect the inflammatory response within our body? When is inflammation a good thing for us and when does inflammation turn into something negative? All of these subjects and more will be addressed as we explore inflammation and a holistic approach behind it.
Inflammation is a normal function of our immune system. This function is set up to heal tissue damage from injury and protect us from infection. During an inflammatory response, our immune system:
1) Detects an issue (bacteria, injury, infection, etc.)
2) Cytokines (messenger molecules) sound the alarm and initiate the process of inflammation.
3) An increase in blood flow begins to enter the affected area.
4) The increase of blood widens the blood vessels, causing redness, heat, swelling, and sometimes pain.
5) White blood cells flood the area and begin engulfing and destroying debris, bacteria, and pathogens.
6) If white blood cells can contain the threat, the inflammation response stops. If the threat is not contained, cytokines increase the inflammation response, bringing more blood, swelling, and redness to the area. This can lead to a chronic inflammation state and, if untreated, various diseases.
Typically, when we think about inflammation, we think of overworked joints. Maybe a hard weekend of gardening or household renovations can lead to sore body aches. While this is true, research shows our immune system reacts to many forms of stress and creates an inflammatory response. Your weekend out in the garden would be a typical reason for the body to respond with a physical stress state, where it needs to repair and heal damaged tissues that haven’t been used since last year when you laid mulch. However, your body can also have an inflammatory response to emotional stress. During the inflammatory response to stress, this is how your body reacts:
1) There is a trigger. For example, you see a lion and need to run from the lion. This trigger signals the hypothalamus to release stress hormones.
2) Your brain sends a message to the adrenal glands to release cortisol. Cortisol is your body’s primary stress-release hormone.
3) Your Immune system detects a problem. White blood cells enter the bloodstream, responding to the potential threat.
4) Cytokines (messenger molecules) enter the bloodstream. They release the alarm and spread inflammation. Chronic cytokine release contributes to low-grade systemic inflammation.
5) Chronic stress damages cells and molecular patterns. White blood cells sense this and mistake this for a threat, triggering another immune response. This can lead to tissue damage in the heart, brain, gut, and joints.
How does mental stress effect your body long-term? Initially, when cortisol is released during the flight or fight phase, it provides anti-inflammatory properties, and it helps regulate immune activity. However, chronic release of cortisol can lead to cortisol resistance, and white blood cells can stop responding to cortisol regulation signals, leading to an uncontrolled immune system and, thus, uncontrolled inflammation.
A 2021 review of 65 different studies concluded that individuals with post-traumatic stress disorder (PTSD) have a higher rate of immune response and inflammation. This review suggests severe emotional trauma can tilt the body’s immune balance toward an inflammatory state (1). This suggests that chronic trauma and stress can lead to lasting effects on how the body responds to threats, in turn creating inflammation within the body.
These results were from a study of those who experienced high ACES or Adverse Child Experiences. This 2022 study reviewed the correlation between high adult inflammation and adverse childhood experiences like abuse, emotional or physical neglect, or household dysfunction, which can have lasting effects on inflammation (2).
Where do you begin? How do you turn the corner and break the stress cycle? Holistically, we look at lifestyle, stress management, herbs, and flower essences. Below are some herbs and flower essences most commonly used to address emotional stress holistically.
- Support the GI with a gut-healing protocol.
- Turmeric (Curcuma longa) is an herb that inhibits inflammatory responses caused by stress and supports the liver and GI.
- Marshmallow Root (Althaea officinalis) is a moistening herb that supports the gut lining.
- Chamomile (Matricaria recutita) supports the gut-brain axis by calming the nervous system and GI.
- Support your adrenal glands and immune system with adaptogens.
- Ashwagandha (Withania somnifera) is perfect for an overactive mind. It modulates cortisol and reduces inflammation.
- Eleuthero (Eleutherococcus senticosus) is great if you are burned out and fatigued. This is a stimulating, boosting herb that regulates cortisol and immune function.
- Rhodiola (Rodiola rosea) supports the nervous system, neuro-inflammation, and chronic stress.
- Â Flower EssencesÂ
1) White Chestnut quiets an overactive mind, useful for rumination and worry.
2) Star of Bethlehem supports emotional recovery from grief and past trauma.
3) Oak helps those who are emotionally and physically exhausted from stress.
Inflammation is an integral part of the healing process. However, real issues begin to occur when your immune system goes into overdrive and causes chronic inflammation. If you are in a state of chronic stress or are currently experiencing a chronic state of inflammation, now is the time to consider stress management, lifestyle changes, diet, herbal protocols, and gut health before more long-term diseases settle in.
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
Resources:
1) Sun et al., Front. Psychiatry (2021) – PTSD linked to higher inflammatory markers
2) Wade et al., Annals of Epidemiology (2022) – Childhood trauma (ACEs) associated with higher adult inflammation
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