Stress is something we all experience—but how it affects us can look vastly different from person to person. At Protea Medical Center, one of the ways we help our patients take control of their health is by exploring how stress impacts the body and what can be done to improve resilience.
What Is Allostatic Load?
When we talk about chronic stress, we often refer to something called allostatic load. This is the cumulative burden of stress on the body over time—the “cost” of constantly adapting to stressors. When our stress resilience is low, meaning we have trouble adapting to or recovering from stress, our allostatic load increases.
This can show up in your lab work as:
Hormone imbalances
Nutrient deficiencies
Elevated inflammatory markers
These are signs that the body is struggling to keep up.
What Affects Stress Resilience?
Stress resilience—the ability to bounce back from stress—is shaped by a few key factors:
Genetics: The foundation you're born with
Epigenetics: Environmental factors that influence which genes are “turned on” or “off”
Early Childhood Events: Life experiences that shape how your body and brain respond to stress
I like to think of it like this: Genetics are the forest, with trees that have been planted since birth. Epigenetics are the gardeners—they don’t remove trees, but they can nourish some and neglect others based on lifestyle choices and environment.
Building a Foundation for Stress Resilience
The good news? You have control over many factors that influence your stress resilience. Here are the key areas we focus on:
💤 1. Prioritize Quality Sleep
Sleep is foundational to health. Aim for 7–9 hours each night. Build consistency:
Stick to the same sleep/wake time daily
Eliminate screens an hour before bed
Create a calming bedtime routine
🥦 2. Eat for Resilience
Your diet can either fuel or fight inflammation.
Omega-3s: Found in fatty fish like salmon, sardines, and trout, as well as flax, chia, and walnuts.
Magnesium-rich foods: Like leafy greens (spinach, kale), pumpkin seeds, and almonds—these help naturally relax the body.
🤝 3. Engage in Community
Being socially connected matters. Isolation increases stress, while community can help regulate it. Join a group fitness class, sign up for a cooking class, or simply spend more time with loved ones.
🧘♀️ 4. Practice Mindfulness
Yoga, meditation, and nature walks are powerful tools for calming the nervous system and increasing resilience. They’re small habits with big impacts.
🏋️ 5. Move Your Body
Exercise boosts BDNF (brain-derived neurotrophic factor), which is protective to the brain and supports healthy neural pathways. Plus, it increases feel-good endorphins—a natural mood booster.
💧 6. Stay Hydrated
Aim for half your body weight in ounces of water each day. Dehydration can make stress feel worse.
Personalized Lab Work & Care
At Protea, we take the time to understand your goals, symptoms, and full health picture. Lab work is chosen based on your individual needs, and we combine how you're feeling with your biochemistry to build a customized treatment plan.
When evaluating stress, we also look at hormonal balance beyond just cortisol—including sex hormones, which impact mood, sleep, and overall well-being.
Final Thoughts
Your body deserves support—not just to manage stress, but to thrive despite it. Building stress resilience is a journey, and you don’t have to do it alone.
Having a naturopathic doctor on your team can be a game-changer in supporting you through stress, hormonal imbalance, and all the unique challenges of life. We’re here to guide you toward optimal health, so you can feel your best—every day.
Prefer to watch?
Dr. Shay explains it all in the video below.