Ep. 5: The Stress-Inflammation Connection: What You Need to know

Welcome to another insightful episode of "Inflamed in the Membrane." I'm Krissy, your friendly neighborhood dietitian, and I'm here to explore the fascinating relationship between stress and inflammation. Today, we dive deep into the topic and share practical strategies to manage stress effectively.

Main Points:

1. How Stress Contributes to Inflammation

  • Our bodies respond to stress through the "fight or flight" response, a natural and ancient survival mechanism.
  • During this response, neurotransmitters like adrenaline and norepinephrine increase to prepare us for action.
  • These heightened neurotransmitter levels lead to the production of inflammatory proteins called cytokines.
  • The parasympathetic nervous system usually steps in after the threat is gone, releasing acetylcholine to reduce inflammatory proteins.
  • Stressors today trigger the same response, and unmanaged stress leads to chronic inflammation, a favorable environment for inflammatory disorders.

2. The Role of Cortisol in Stress

  • Cortisol, known as the "stress hormone," provides energy to handle stressful situations by breaking down glucose storage.
  • In constant stress, cortisol continues to elevate glucose levels, potentially causing tissue damage and triggering chronic systemic inflammation.

3. Strategies to Manage Stress

  • Holy basil tea, also known as tulsi, is an adaptogen that helps adrenal glands become more resistant and lowers cortisol levels.
  • Avoid information overload and endless Google searches, especially before bedtime.
  • Set a time limit on online research and ensure you consult credible sources.
  • Take a break when feeling overwhelmed; change your environment, go for a walk, or drive.
  • Ask yourself, "What do I need right now?" and give your mind a mental break.
  • Consider watching a comforting show or enjoying background music for relaxation.


  • That wraps up today's episode. Managing stress is crucial for our overall well-being, especially for those dealing with inflammatory disorders. Remember, while we can't control all stressors, we can control how we respond.
  • If you found this episode helpful, reach out to me on Instagram @betterwithcarbo.rd. Let me know which stress management strategy you plan to implement this week. Don't forget to subscribe, leave a review, and share this valuable information with others.
  • Until next time, take care, stay mindful of your stress, and remember, you have the tools to conquer it. Catch you next time, same time, same place!


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