Springfield, IL (CAPITOL CITY NOW) – Stress is a part of everyday life, but too much of it can have lasting effects on the body.

Dr. Nicole Florence, medical director and bariatrician at the Memorial Wellness Center, says cortisol, often called the stress hormone, plays an important role in how the body responds to challenges.

“When we’re feeling challenged, whether physically, mentally or emotionally, our body releases hormones like cortisol that prepare us to react and protect ourselves,” Florence said on the WTAX Morning Newswatch.

That response can lead to symptoms such as a racing heart, sweating and a general feeling of unease.
While cortisol is a normal part of the body’s defense system, Florence says problems can develop when stress becomes constant.

“It’s really an issue when you have too much of that reaction, because it can affect your health over time,” she said.

Florence says people may not be able to control every stressful situation, but they can control how they respond. She says deep breathing is one of the simplest ways to manage stress.

“When our sympathetic system is overreacting, we can turn down that volume with deep breathing exercises,” she said.

Other habits that can help regulate stress include walking, especially outdoors, eating balanced meals, staying hydrated and getting enough sleep. All of these wellness activities can decrease the amount of cortisol you are producing during stress.

She adds that even small changes in routine can trigger stress responses.

“There are some simple things that can bring about stress, and it’s important for us to acknowledge and be aware of that during our day,” she continues. “But also find ways through your day whether it is a quick walk, whether it’s doing some deep breathing, pausing, taking a moment, choosing that healthier choice to eat… can really help decrease our stress response.”

Florence also recommends planning ahead and maintaining consistent routines to help reduce stress levels.

“Being somewhat predictable, even in the face of unpredictability, can decrease your cortisol response,” she said.

She warns that chronic stress can impact long-term health, including raising blood sugar levels and increasing the risk of conditions such as high blood pressure, diabetes and stroke.

“Stress does increase our sugars, and the last thing we need is to eat more sugar,” she said, recommending healthier snacks and adding protein when possible.

Over time, she says prolonged stress can also negatively affect heart health.