Dr. Oz discusses six ways to deflate stress

Q: My doctor says I’m over-stressed and that’s making my cortisol levels fluctuate wildly. I don’t understand what cortisol has to do with anything. Can you offer me some info and a plan? — Greg T., Fort Worth, Texas

A: Chronic negative stress from work, family or other circumstances has health-changing effects that impact everything from your ability to concentrate to your heart function. It’s often smart to seek psychotherapy to help you become aware of what is tying you in knots. But you also can do a lot to avoid the damage to your body that cranking out too much of the stress hormone cortisol and stress-impacted proteins can do.

First — what is stress? Well, it’s a response to a situation — and it can be positive. In fact, the stress response known as “fight or flight” maximizes your ability to avoid or counter danger. But it works best in situations where you can run away from danger or benefit from being fueled with extra strength. Stress also helps when there is a chance that you’re going to be injured or exposed to an infection, because it stimulates the production chemicals that help regulate the immune system.

But when fight or flight kicks in and you can’t reasonably do either (you have to stay at work and you can’t fight with your boss), then you’re left with residual physical changes that cortisol and stress-induced proteins cause — elevated blood pressure, inflammation, fatigue, cognitive problems, and an increased risk for weight gain and diabetes.

That’s why learning to manage stress is so essential. Smart steps include:

Ditching added sugars, which can boost cortisol levels.
Eating about 2.5 ounces of dark chocolate daily for two weeks. That lowers cortisol levels according to a study in Antioxidants.
Taking omega-3 supplements. One study found that taking 2.5 grams a day for four months lowered cortisol levels by up to 33%.
Enjoying 150 or more minutes weekly of aerobic activity.
Practicing laughing yoga, mindfulness and deep breathing exercises.
Enjoying your posse and your purpose

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Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world’s leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively.

Distributed by King Features Syndicate, Inc.