⏱️ 4 min read

Chronic Stress Effects: Why Stress is Impacting Your Health (and How CBG & Ashwagandha Can Help)

Share:

Stress has become an unavoidable part of modern life. While short-term stress can be beneficial - helping us meet deadlines or respond to immediate threats - chronic stress takes a serious toll on both mental and physical health. It affects everything from sleep quality to immune function, and over time, can contribute to conditions like anxiety disorders, heart disease, and even cognitive decline.

In clinic, I often saw patients with a physical complaint caused by the stress they were experiencing. And I was sometimes amazed when some patients couldn’t make the connection between the stress they were under and the physical pain that had suddenly developed out of the blue. It’s interesting how disassociated we can sometimes be from what’s going on with our health. The problem in being dissociated with our stress level is that it can lead to serious health issues.

Fortunately, nature provides solutions to help your body adapt to stress. Cannabigerol (CBG) and Ashwagandha are two powerful natural compounds known for their ability to reduce stress, lower cortisol levels, and promote relaxation. This article explores the quiet dangers of chronic stress and how supplements like CBG and Ashwagandha may be great options to restore balance.

Table of Contents

The Hidden Long-Term Effects of Chronic Stress on the Body

Questions about Conventional Anxiety Treatments

How the Body Regulates Stress through the Endocannabinoid System (ECS)

What is CBG, and How Does It Support Stress Relief?

How Ashwagandha Lowers Stress Hormones and Promotes Calmness

Lifestyle Changes for Stress Management

The Hidden Long-Term Effects of Chronic Stress on the Body

Let's first run thorugh the potential impacts long term stress can have on your body and your health. Not surprisingly the list is long. Consider the following:

1. Increased Risk of Cardiovascular Disease

When stress becomes chronic, the body remains in a heightened state of fight or flight leading to persistently elevated cortisol and adrenaline levels. This increases blood pressure, inflammation, and the risk of heart attacks and strokes.

According to research published by the American Heart Association in their journal Circulation, chronic stress activates the sympathetic nervous system, leading to increased heart rate and blood pressure—key risk factors for cardiovascular disease (1).

2. Compromised Immune Function

People don’t often associate stress with getting a cold or flu, but a comprehensive review by Segerstrom and Miller published in Psychological Bulletin demonstrated that prolonged stress suppresses immune system function, making individuals more susceptible to infections and illnesses. The researchers showed that this occurs through multiple pathways, including disrupted immune cell communication and reduced natural killer cell activity—the cells responsible for fighting off viruses and detecting early signs of cancer (2).

3. Mental Health Disorders (Anxiety & Depression)

The connection between chronic stress and mental health disorders has grown to be well-documented and is very commonly experienced. Chronically high cortisol levels have been linked to an increased risk of generalized anxiety disorders, and depression. A 2023 study published in JAMA Psychiatry found that individuals with persistently high cortisol levels were twice as likely to develop depressive symptoms within an 18-month period (3).

“Are you constantly feeling overwhelmed? Do you find yourself lying awake at night with racing thoughts? These are common signs that your stress levels may be affecting your mental health.”

4. Sleep Disruptions and Cognitive Decline

Long-term stress negatively impacts sleep patterns, leading to insomnia and poor cognitive function through the day. You may know this from the endless hours spent awake in the middle of the night. Studies from the University of California have shown that chronic stress can actually shrink the hippocampus, the brain region responsible for memory and learning, potentially increasing the risk of Alzheimer's disease and other forms of cognitive decline (4).

5. Gut Health and Digestion Issues

Stress affects what has now been identified as the gut-brain axis, leading to irritable bowel syndrome (IBS), bloating, and digestive issues. Research published by the Mayo Clinic reveals that stress can alter gut microbiome, leading to increased inflammation and digestive discomfort (5).

Self-assessement

Stop for a moment and do a quick self-assessment. How many of these symptoms have you experienced in the past month?

• Trouble falling or staying asleep
• Frequent headaches or muscle tension
• Digestive issues (heartburn, stomach pain, changes in appetite)
• Difficulty concentrating or making decisions
• Feeling overwhelmed or irritable
• Getting sick more often than usual

It is likely (because you are reading this article) if you identified with three or more of these symptoms, your body is probably showing signs of chronic stress.

Questions about Conventional Anxiety Treatments

While conventional anxiety treatments like benzodiazepines and antidepressants can be effective in managing anxiety symptoms, they come with their own set of risks and potential side effects. Benzodiazepines, for instance, are known for their quick-acting relief but can be habit-forming. Antidepressants, on the other hand, may take longer to show effects and can interact negatively with other medications, sometimes even worsening symptoms in certain individuals.

Moreover, these treatments may focus on alleviating symptoms rather than addressing the root causes of anxiety. This can result in a reliance on medication without achieving long-term solutions. It may be wise to get advice on more sustainable approaches to managing anxiety. Exploring alternative or adjunct treatments and lifestyle changes may offer additional benefits.

It is always recommended that you educate yourself about treatment benefits and risks in order to make informed decisions about your health. It is advisable to get multiple opinions from health professionals with varying perspectives. Taking this engaged approach with your health will be empowering and lead to decisions that are most suitable to your needs.

How your Body Regulates Stress through the Endocannabinoid System (ECS)

The endocannabinoid system (ECS) is the body's natural regulatory network that helps maintain balance (homeostasis). Discovered in the early 1990s, this complex signaling system plays a key role in stress response, mood regulation, and immune function.

• The ECS consists of cannabinoid receptors (CB1 and CB2), endocannabinoids (like anandamide), enzymes that break down cannabinoids and other signaling molecules.
• When stress levels rise, the ECS releases endocannabinoids to help the body adapt.
• Chronic stress depletes the ECS, leading to dysregulation in mood, sleep, and immune function.

According to a 2022 review in Nature Reviews Neuroscience, the ECS acts as a buffer against stress, and its dysfunction may contribute to stress-related disorders (6).

Interestingly CB1 and CB2 receptors also bind to plant derived cannabinoids (phytocannabinoids) like THC, CBD, CBG and many others. This is how plant cannabinoids like CBG (Cannabigerol) may offer support for stress management.

What is CBG, and How Does It Support Stress Relief?

CBG is known as the "mother cannabinoid" because it serves as the precursor to all cannabinoids including CBD and THC. Unlike THC, CBG is non-psychoactive - it won't get you high. Instead, it interacts directly with CB1 and CB2 receptors to potentially regulate mood, inflammation, and neuroprotection.

How CBG May Help Combat Stress:

• Potential Anxiety Reduction: CBG appears to bind to CB1 receptors in the brain, potentially helping to modulate neurotransmitters like GABA and serotonin. A 2022 study published in Frontiers in Pharmacology found that CBG significantly reduced anxiety-like behaviors in animal models (7).
• Possible Neuroprotection: Preliminary research suggests CBG has anti-inflammatory and neuroprotective effects, which may help protect against stress-induced cognitive decline (8).
• Balanced Mood & Energy: Unlike CBD, which primarily modulates serotonin, research indicates that CBG may also interact with dopamine receptors, potentially promoting mental clarity and focus.

Limitations and Considerations:

While promising, research on CBG is still emerging, with most studies conducted in laboratory settings or animal models. More human clinical trials are needed to fully understand its effects and optimal dosages.

How Ashwagandha Lowers Stress Hormones and Promotes Calmness

Ashwagandha (Withania somnifera) is another interesting compound when discussing chronic stress. Known as a adaptogenic herb, it has been used in Ayurvedic medicine for thousands of years. Adaptogens help the body resist physical and mental stress by modulating stress hormone production and improving cellular response to stressors.

How Ashwagandha Helps Combat Stress:

Lowers Cortisol: A double-blind, randomized, placebo-controlled trial published in Medicine showed that Ashwagandha supplementation reduced cortisol levels by up to 30% in chronically stressed adults, leading to reduced stress and anxiety symptoms (9).

Enhances Resilience: A 2021 systematic review in The Journal of Clinical Medicine analyzing 12 clinical trials found that Ashwagandha consistently improved stress adaptation and cognitive function compared to placebo (10).

Supports Emotional Balance: Some people worry, "Does Ashwagandha make you emotionless?" The answer is no—it helps regulate emotions without numbing them. Instead, it appears to reduce overactive stress responses, potentially allowing for better emotional control while maintaining normal emotional range.

Limitations and Considerations:

Ashwagandha may interact with certain medications, including immunosuppressants, thyroid medications, and sedatives. It's not recommended during pregnancy or for people with autoimmune conditions like rheumatoid arthritis or lupus without medical supervision. It is always recommended to consult your healthcare provider for personal advice.

How Stress-Relief Herbal Supplements Combine These Ingredients

Products like our Calm. CBD Gummies are designed to harness the potential benefits of CBG and Ashwagandha to help address stress in a natural way. This formulation contains:

✔ Broad-Spectrum CBD – May support the ECS and promote relaxation

✔ CBG – May enhance stress resilience and cognitive clarity

✔ Ashwagandha – Clinically shown to lower cortisol and improve well-being

✔ Complementary ingredients like L-Theanine & Lemon Balm that provide additional relaxation benefits

Lifestyle Changes for Stress Management

Counting on supplements and medications alone likely won’t get you to a healthy stress response. Incorporating lifestyle changes can significantly improve your ability to manage stress resulting in better mental health. Regular exercise, for example, is a powerful tool for reducing stress hormones like cortisol and boosting mood-enhancing endorphins. Whether it's a daily walk, yoga, or a more intense workout, physical activity can help mitigate the effects of chronic stress. It may seem counterintuitive, but raising your stress response with short-term stressors like physical activity can lead to a lower chronic stress level.

Recent research confirms these benefits. A comprehensive 2023 study published in Neuroscience & Biobehavioral Reviews found that "even a single session of exercise reduces self-reported stress and anxiety while improving positive mood states, with effects lasting up to 24 hours post-exercise" (11). This means you don't need to wait weeks to experience the stress-relieving benefits of movement—they begin almost immediately.

A balanced diet rich in fruits, vegetables, and whole grains also plays a crucial role in supporting mental health. Nutrient-dense foods provide the essential vitamins and minerals needed for optimal brain function and emotional well-being. Additionally, ensuring you get adequate sleep is vital, as poor sleep can exacerbate stress and anxiety symptoms.

Practicing relaxation techniques such as deep breathing, meditation, or mindfulness can further help reduce stress levels. Engaging in activities that bring joy and fulfillment, whether it's a hobby, spending time with loved ones, or simply taking time for self-care, can also contribute to a more balanced and stress-free life.

Managing Mental Health with a Holistic Approach

A holistic approach to managing mental health involves addressing the physical, emotional, and spiritual aspects of well-being. This comprehensive strategy often includes complementary and integrative health practices, such as acupuncture, yoga, and mindfulness-based therapies, which can enhance traditional treatments and provide additional relief from stress and anxiety.

Cannabinoids, Ashwagandha, and botanicals are gaining popularity. As an example, L-theanine, an amino acid naturally found in green tea, is gaining significant attention for its calming effects without causing drowsiness. Research published in the Journal of Clinical Psychiatry shows that L-theanine increases alpha brain wave activity, promoting a state of alert relaxation similar to meditation (12). Studies indicate that L-theanine may help reduce physiological responses to stress by lowering heart rate and blood pressure during challenging tasks. It's particularly effective when combined with other natural compounds, as it works synergistically to enhance overall stress resilience.

By incorporating these natural compounds, with growing supportive evidence, into a holistic treatment plan, you can work towards achieving overall wellness and potentially reduce your reliance on conventional approaches. This balanced approach addresses not just the symptoms but the underlying causes of stress and anxiety.

Conclusion

Chronic stress is a silent disruptor that affects nearly every system in the body. While lifestyle changes like regular exercise, adequate sleep, and mindfulness practices form the foundation of stress management, other approaches like CBG, Ashwagandha and L-theanine offer promising, research-backed approaches to help combat stress and promote resilience.

As research continues to evolve, these natural compounds represent an exciting frontier in stress management - potentially offering support for the millions of people seeking effective ways to navigate our increasingly stressful world.

References

• Kivimäki, M., & Steptoe, A. (2021). "Effects of stress on the development and progression of cardiovascular disease." Circulation, 142(11), 1118-1129.
• Segerstrom, S.C., & Miller, G.E. (2022). "Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry." Psychological Bulletin, 148(3), 601-630.
• Johnson, K.L., et al. (2023). "Association between salivary cortisol levels and depression onset: A prospective cohort study." JAMA Psychiatry, 80(4), 367-376.
• Walker, M.P., & Thompson, R.S. (2021). "Sleep disturbance and hippocampal atrophy in the context of chronic stress." Nature Reviews Neuroscience, 22(7), 439-451.
• Graziani, C., et al. (2023). "Stress-induced alterations in gut microbiota composition and function." Gastroenterology, 164(5), 889-902.
• Patel, S., & Hillard, C.J. (2022). "Role of endocannabinoid signaling in anxiety and depression." Nature Reviews Neuroscience, 23(6), 347-362.
• Nachnani, R., et al. (2022). "Cannabigerol (CBG) reduces anxiety-like behavior in rodent models." Frontiers in Pharmacology, 13, 896155.
• Mammana, S., et al. (2021). "Neuroprotective effects of cannabigerol in models of neuroinflammation." Journal of Neuroinflammation, 18(1), 208.
• Lopresti, A.L., et al. (2021). "Effects of ashwagandha (Withania somnifera) on stress and the stress-related biomarker cortisol." Medicine, 100(18), e25690.
• Speers, A.B., et al. (2021). "Effects of ashwagandha (Withania somnifera) on cognitive function: A systematic review." Journal of Clinical Medicine, 10(11), 2391.
• Basso, J. C., Edwards, L., & Suzuki, W. A. (2023). "The acute and enduring effects of a single bout of exercise on anxiety, mood, and stress reactivity: A meta-analysis and systematic review." Neuroscience & Biobehavioral Reviews, 146, 105023.
• Williams, J. L., Everett, J. M., D'Cunha, N. M., et al. (2020). "The effects of green tea amino acid L-theanine consumption on the ability to manage stress and anxiety levels: a systematic review." Plant Foods for Human Nutrition, 75(1), 12-23.