As if we didn’t have enough to stress about, new research shows that day-to-day tension and worry can increase the risk of developing high blood pressure, high blood sugar and even weight gain—a cluster of symptoms doctors call metabolic syndrome. “There are many variables that influence metabolic syndrome, and stress is one of them,” explains study author Jasmeet Hayes, Ph.D., associate professor at Ohio State University. “People think of stress as mental health, that it’s all psychological. It is not,” she asserts. “There are real physical effects to chronic stress.”
Mark Hyman, M.D., author of Young Forever, agrees: “Being stressed makes you gain weight and contributes to diabetes and heart disease. Stress impacts our biology in a real, practical way.” How? When we’re stressed, our body pumps out inflammatory hormones, which, if left unchecked, become harmful to many of our internal systems and worsen things like prediabetes and hypertension. Thankfully, it’s possible to reduce your risk of developing metabolic syndrome simply by practicing self-care.
“Stress management is one modifiable factor that’s cost-effective and something people can do in their daily lives without having to get medical professionals involved,” Hayes says. Read on for the simple strategies that can truly ease stress and drastically lower your risk of metabolic syndrome.
1. Do nothing—actively
It may sound crazy, but Dr. Hyman says most of us don’t actually know how to relax. “It’s something we aren’t taught as kids. It’s not just sitting on a couch watching TV. It’s not as easy as it sounds. But you can do it through meditation, which is basically sitting and watching your thoughts and letting them pass.” In a Duke University study, subjects who meditated daily were 40% less likely to develop hypertension.
To get the perks, try this 10-minute practice from The Whole Cure author Jennifer Weinberg, M.D.: Sit comfortably in a quiet space. Close your eyes, place your hand over your heart and focus on your breath. As you exhale, feel stress leave your body and repeat a mantra of kindness, like, “May I be compassionate to myself.” If stray thoughts creep in, let them pass and return to your phrase.
2. Upgrade your walks
“Exercise is a powerful, well-studied way to burn off stress chemicals and heal the mind. That’s why you often feel relaxed and calm after exercising,” asserts Dr. Hyman. “I recommend interval training if you’re short on time but want a powerful workout.”
The study-backed movement: Walk at a moderate pace for 3 minutes, then increase your pace until you’re walking as fast as you can for 30 seconds. Follow that with 3 minutes of gentle walking. Repeat the cycle five times. The whole workout should take less than 20 minutes. Researchers at McMaster University in Canada found this type of movement improved blood-sugar levels by 53% and increased calorie burn by 48%.
3. Chill out
It may sound daunting this time of year, but taking a cold shower can help reduce stress and reverse markers of metabolic syndrome. “Cold therapy will lower the nflammation in your body and reduce your stress level,” explains metabolic expert Susanna Søberg, Ph.D., founder of the Søberg Institute in Denmark. “It will also lower your blood pressure and heart rate, which is what we use to measure risk for cardiovascular and lifestyle diseases.” Mark Harper, M.D., Ph.D., author of Chill: The Cold Water Swim Cure, says it lowers stress by putting the sympathetic and parasympathetic nervous systems in balance.
To get the benefits, simply submerge yourself in cold water or stand under a cold shower—the water should be so cold that you almost can’t stand it. Dr. Harper says turning on only your cold water faucet will give you water at the perfect temperature, between 50°F and 68°F. Remain in the water for 1 to 2 minutes or until your breath returns to normal. Then put your face in the water for 10 seconds, doing this three times so you’re in the water for a total of 3 minutes. It’s a key step, says Dr. Harper, because it strengthens the body’s ability to calm and control the stress response.
“We need stress and inflammation for our body to function properly,” says Dr. Harper. “But cold water exposure helps us keep that stress and inflammation in the zone that’s good for us.” Repeat at least three times a week. Søberg promises that the practice gets easier each time you do it, and your body begins to reap the benefits after just three sessions.
