Latest news with #Ollis
Daily Record
13 hours ago
- Health
- Daily Record
Two stress symptoms you can see in your bedroom and bathroom
There are simple ways to fix them Stress is an increasingly common aspect of life for many in modern times, with challenges like the cost-of-living crisis, workplace pressure and the duties of parenting. For some, high stress levels are a constant companion, making cortisol – often referred to as the 'stress hormone' – a focal point of discussion amidst rising tensions. Google has indicated a whopping 557% surge in searches for 'What supplements lower cortisol?' from 2023 to 2024, highlighting public concern over stress management. Cortisol is secreted by the adrenal glands and not only manages the body's response to stress but also influences the sleep-wake cycle and other important functions, reports Surrey Live. Jane Ollis, a medical biochemist and founder of neurotech venture MindSpire, said: "We need cortisol to perform and it's natural to have it, particularly in the mornings. "It becomes bad when we keep triggering the release of it during the day and our body loses its sensitivity to it – which is when chronic health conditions can occur." The symptoms of cortisol irregularity Irregular sleep patterns "The first symptom is often irregularities in our sleep," points out Ollis. "An inability to get to sleep or stay asleep – therefore leaving us feeling fatigued is a huge indicator for some people that their cortisol is out of balance." Weight gain The phenomenon of 'stress eating' or 'comfort eating' has struck a chord with many. A research study from 2001, which included 59 healthy women, linked higher cortisol levels to an uptick in appetite. "Higher cortisol levels can increase our appetite, potentially leading to weight gain," shares Chloe Brotheridge, hypnotherapist and author of The Anxiety Solution. Anxiety, irritability, or mood swings Alongside cravings, erratic emotions might hint at cortisol imbalance, according to Ollis: "If you begin to notice you're feeling stressed or irritated in situations you usually wouldn't feel this in, it may also be an indicator that your cortisol levels are a little haywire,". It can strip away one's usual patience, making everyday challenges seem unusually taxing. Brotheridge further notes: "High stress levels can worsen mental health conditions like anxiety and depression." Digestive issues Chronic stress often wreaks havoc on digestive health. "Whenever we're chronically stressed, blood flow is diverted away from digestion, leading to gut imbalances, bloating or worsening symptoms of conditions like IBS," Brotheridge explains, whilst Ollis mentions how stress can manifest as stomach pain. Combatting the effects of stress Prioritise sleep Brotheridge urges us to resist the lure of late-night scrolling, highlighting the benefits of disconnecting from screens before sleep. "Aim to go to bed at the same time every night, avoid phones and heavy meals in the two hours before bed, and create a calming nighttime routine to support deeper, more restful sleep," she advises. Practice deep breathing and mindfulness And don't overlook mindful breathing and other contemplative practices. Ollis advocates the use of breathwork as a tool for stress reduction, highlighting its clinically proven benefits. "Breathwork can regulate your stress response and there is clinical evidence showing how powerful it is to use your body to calm down the mind," she explains. She suggests a simple breathing technique: "You can use a breathing pattern of four breaths out on your exhale and do this for at least five minutes. It's a simple technique that anyone can do, anywhere." Get outside as soon as you wake up Stepping outside first thing in the morning is another tip from Ollis. "The first thing you should do when you wake up is go straight outside," Ollis advises. "It's really important to get sunlight into the back of your eye and it helps regulate your circadian rhythms which will help your cortisol levels over the whole day." Movement is key to managing stress, with research indicating that even short bursts of cardio can make a significant difference. "Never underestimate the power of movement," Ollis asserts. "Our bodies are designed to move and are much happier when they do so. Even if you don't want to go to the gym, you get out and move around someway." Eat a balanced diet Brotheridge speaks on the importance of diet in regulating stress levels. "When we consume sugary or processed foods, our blood sugar rapidly spikes, followed by a sharp crash," Brotheridge notes. "In response, the body releases cortisol to stabilise blood sugar levels. Aim to focus on whole foods, protein, healthy fats, and fibre to stabilise blood sugar levels." Set boundaries and reduce stressors "If you're overwhelmed, think about the 'three D's'. What can you delete (ie, say no to), delegate or defer?" Brotheridge suggests. "Have a plan for switching off from work or social media. Will you put your laptop in a drawer at 6pm, turn off social media notifications or delete your work email app from your phone?"
The Independent
11-02-2025
- Health
- The Independent
How to tell if you are stressed — and what to do about it
Perhaps fueled by financial anxieties, demanding jobs, and the challenges of raising a family - stress is part of modern life. Living in this constant state of tension means more and more people are looking into cortisol, the body's primary stress hormone. Google searches for supplements to lower cortisol have skyrocketed by 557 per cent between 2023 and 2024, highlighting the growing public concern about stress management. Produced by the adrenal glands, cortisol plays a crucial role in regulating the body's response to stress and governing the sleep-wake cycle. Despite this, Jane Ollis, medical biochemist and founder of neurotech company MindSpire says that cortisol isn't a 'bad' hormone. 'We need cortisol to perform and it's natural to have it, particularly in the mornings,' she says. 'It becomes bad when we keep triggering the release of it during the day and our body loses its sensitivity to it – which is when chronic health conditions can occur.' How do we know if our cortisol levels are out of whack? Here's some of the common signs that your cortisol levels might not be what they should be. Irregular sleep patterns 'The first symptom is often irregularities in our sleep,' says Ollis. 'An inability to get to sleep or stay asleep – therefore leaving us feeling fatigued is a huge indicator for some people that their cortisol is out of balance.' Weight gain Many people have experienced 'stress eating' or 'comfort eating'. A 2001 study comprising 59 healthy women found an association between elevated cortisol levels and an increase in appetite. 'Higher cortisol levels can increase our appetite, potentially leading to weight gain,' says Chloe Brotheridge, hypnotherapist and author of The Anxiety Solution. Anxiety, irritability, or mood swings 'If you begin to notice you're feeling stressed or irritated in situations you usually wouldn't feel this in, it may also be an indicator that your cortisol levels are a little haywire,' says Ollis. 'Perhaps you're losing your sense of humour or finding things psychologically harder to deal with than usual also.' Brotheridge adds: 'High stress levels can worsen mental health conditions like anxiety and depression.' Digestive issues 'Whenever we're chronically stressed, blood flow is diverted away from digestion, leading to gut imbalances, bloating or worsening symptoms of conditions like IBS,' says Brotheridge. Ollis adds that stress can lead to issues such as tummy aches. How to combat it Prioritise sleep Although doom-scrolling at night time can be tempting at the time, Brotheridge says to avoid screens before bed. 'Aim to go to bed at the same time every night, avoid phones and heavy meals in the two hours before bed, and create a calming nighttime routine to support deeper, more restful sleep,' she says. Practice deep breathing and mindfulness Ollis recommends learning how to use your breath to reduce stress. ' Breathwork can regulate your stress response and there is clinical evidence showing how powerful it is to use your body to calm down the mind,' she says. 'You can use a breathing pattern of four breaths out on your exhale and do this for at least five minutes. It's a simple technique that anyone can do, anywhere.' Get outside as soon as you wake up 'The first thing you should do when you wake up is go straight outside,' says Ollis. 'It's really important to get sunlight into the back of your eye and it helps regulate your circadian rhythms which will help your cortisol levels over the whole day.' Move your body According to research from ACSM's Health and Fitness Journal, as little as 20 to 30 minutes of cardio can help you feel less stressed. 'Never underestimate the power of movement,' says Ollis. 'Our bodies are designed to move and are much happier when they do so. Even if you don't want to go to the gym, you get out and move around someway.' Eat a balanced diet 'When we consume sugary or processed foods, our blood sugar rapidly spikes, followed by a sharp crash,' says Brotheridge. 'In response, the body releases cortisol to stabilise blood sugar levels. Aim to focus on whole foods, protein, healthy fats, and fibre to stabilise blood sugar levels.' Set boundaries and reduce stressors Many of us are terrible at saying no and switching off. 'If you're overwhelmed, think about the 'three D's'. What can you delete (ie, say no to), delegate or defer?' Brotheridge advises. 'Have a plan for switching off from work or social media. Will you put your laptop in a drawer at 6pm, turn off social media notifications or delete your work email app from your phone?'
The Independent
11-02-2025
- Health
- The Independent
Signs your cortisol levels are out of control – and what to do about it
In the modern world, stress is increasingly becoming a typical part of day-to-day life. With the cost-of-living crisis, work pressure, parenting – the list goes on – being in a constant state of high stress is a default setting for some people. Cortisol, widely known as the 'stress hormone' has been a common topic as people's stress levels increase. Search engine Google has reported that there was a 557% increase in searches for 'What supplements lower cortisol?' between 2023 and 2024. Cortisol is produced and released through your adrenal glands. It plays a part in the regulation of your body's stress response and helps to control your sleep-wake cycle, among several other roles. Jane Ollis, medical biochemist and founder of neurotech company MindSpire says that cortisol isn't a 'bad' hormone, however. 'We need cortisol to perform and it's natural to have it, particularly in the mornings,' she says. 'It becomes bad when we keep triggering the release of it during the day and our body loses its sensitivity to it – which is when chronic health conditions can occur.' But how do we know if our cortisol levels are out of whack? The signs Irregular sleep patterns 'The first symptom is often irregularities in our sleep,' says Ollis. 'An inability to get to sleep or stay asleep – therefore leaving us feeling fatigued is a huge indicator for some people that their cortisol is out of balance.' Weight gain Many people have experienced 'stress eating' or 'comfort eating'. A 2001 study comprising 59 healthy women found an association between elevated cortisol levels and an increase in appetite. 'Higher cortisol levels can increase our appetite, potentially leading to weight gain,' says Chloe Brotheridge, hypnotherapist and author of The Anxiety Solution. Anxiety, irritability, or mood swings 'If you begin to notice you're feeling stressed or irritated in situations you usually wouldn't feel this in, it may also be an indicator that your cortisol levels are a little haywire,' says Ollis. 'Perhaps you're losing your sense of humour or finding things psychologically harder to deal with than usual also.' Brotheridge adds: 'High stress levels can worsen mental health conditions like anxiety and depression.' Digestive issues 'Whenever we're chronically stressed, blood flow is diverted away from digestion, leading to gut imbalances, bloating or worsening symptoms of conditions like IBS,' says Brotheridge. Ollis adds that stress can lead to issues such as tummy aches. How to combat it Prioritise sleep Although doom-scrolling at night time can be tempting at the time, Brotheridge says to avoid screens before bed. 'Aim to go to bed at the same time every night, avoid phones and heavy meals in the two hours before bed, and create a calming nighttime routine to support deeper, more restful sleep,' she says. Practice deep breathing and mindfulness Ollis recommends learning how to use your breath to reduce stress. ' Breathwork can regulate your stress response and there is clinical evidence showing how powerful it is to use your body to calm down the mind,' she says. 'You can use a breathing pattern of four breaths out on your exhale and do this for at least five minutes. It's a simple technique that anyone can do, anywhere.' Get outside as soon as you wake up 'The first thing you should do when you wake up is go straight outside,' says Ollis. 'It's really important to get sunlight into the back of your eye and it helps regulate your circadian rhythms which will help your cortisol levels over the whole day.' Move your body According to research from ACSM's Health and Fitness Journal, as little as 20 to 30 minutes of cardio can help you feel less stressed. 'Never underestimate the power of movement,' says Ollis. 'Our bodies are designed to move and are much happier when they do so. Even if you don't want to go to the gym, you get out and move around someway.' Eat a balanced diet 'When we consume sugary or processed foods, our blood sugar rapidly spikes, followed by a sharp crash,' says Brotheridge. 'In response, the body releases cortisol to stabilise blood sugar levels. Aim to focus on whole foods, protein, healthy fats, and fibre to stabilise blood sugar levels.' Set boundaries and reduce stressors Many of us are terrible at saying no and switching off. 'If you're overwhelmed, think about the 'three D's'. What can you delete (ie, say no to), delegate or defer?' Brotheridge advises. 'Have a plan for switching off from work or social media. Will you put your laptop in a drawer at 6pm, turn off social media notifications or delete your work email app from your phone?'
