When we think about stress, we usually think of how it impacts our energy, mood, and sleep. But chronic stress affects far more than just our mental well-being—it can have serious implications for our physical health too, especially our bones. When stress becomes a constant in our lives, it can keep our cortisol levels elevated, which in turn promotes inflammation. This combination is a major factor in bone loss over time.
Let’s look at how this works and, more importantly, what we can do to counteract it.
How Does Chronic Stress Lead to Bone Loss?
Cortisol, often referred to as the “stress hormone,” is released by our adrenal glands in response to stress. In small doses, cortisol is essential; it helps us manage short bursts of stress, like running late for an appointment or speaking in public. However, when stress becomes chronic, cortisol levels remain high, and this is where the trouble begins.
Elevated cortisol:
• Interferes with Bone Growth: Cortisol blocks bone-forming cells (osteoblasts) from creating new bone tissue, so over time, our bones weaken.
• Increases Inflammation: Chronic cortisol spikes fuel inflammation in the body, which has been linked to a variety of health issues, including accelerated bone loss.
• Disrupts Calcium Balance: Cortisol can lead to lower calcium absorption, which is essential for strong, healthy bones.
When our cortisol levels stay high for long periods, inflammation becomes a constant, creating an environment in the body that’s hostile to bone health. Over time, this combination can weaken our bones, putting us at greater risk of fractures and conditions like osteoporosis.
Three Powerful Ways to Lower Cortisol and Support Bone Health
The good news? There are effective, natural ways to bring down cortisol and inflammation levels, helping to protect and even improve your bone health.
Here are three powerful strategies to get you started:
1. Prioritise Restful Sleep
Getting quality sleep is one of the best ways to keep cortisol levels balanced. When we’re sleep-deprived, cortisol levels naturally rise, making us feel more stressed and tired. This creates a vicious cycle, as higher cortisol disrupts sleep quality, and poor sleep further elevates cortisol.
Try this:
Aim for a consistent 7-8 hours of sleep each night.
Establish a bedtime routine that relaxes you, like reading a book, stretching, or a few minutes of deep breathing.
Avoid screens at least an hour before bed, as blue light from devices can interfere with melatonin production, making it harder to fall asleep.
Avoid eating 2-3 hours before bed.
By getting good, restorative sleep, you’re not only supporting a healthy stress response but also protecting your bones in the long term.
2. Practise Deep Breathing or Meditation
Deep breathing and meditation are powerful ways to activate your body’s relaxation response, which helps to lower cortisol levels. Studies have shown that even a few minutes of mindful breathing each day can significantly reduce stress and inflammation. And the beauty of it? You can practise it anywhere, anytime.
Try this:
Set aside just 5-10 minutes a day for deep breathing. Focus on slow, controlled breaths, aiming to make each exhale longer than each inhale (i.e. inhale for a count of 5 and exhale for a count of 7).
If you’re new to meditation, try a guided session (you can find them on Spotify and YouTube) or use an app like Calm or Headspace to get started.
Incorporate mindfulness breaks throughout your day, especially during stressful moments, to reset your body’s stress response. You’ll be amazed at how just 2-3 minutes of mindful breathing can help.
Over time, you’ll notice that these short moments of calm not only boost your mood but also help protect your bones by reducing chronic inflammation.
3. Engage in Smart Movement
Physical activity is one of the most effective ways to keep cortisol in check, but the type of exercise you choose matters.
Gentle, regular movement—like walking, stretching, or Pilates—can have a calming effect, helping to reduce cortisol without overstimulating the body.
While intense workouts can also be beneficial (we do need short term boosts of cortisol to keep our body in harmony), overdoing high-intensity exercises can actually keep cortisol levels elevated, so balance is essential.
Try this:
Incorporate daily walks or a gentle Pilates session. These low-impact exercises not only lower cortisol and improve respiration but also improve flexibility, balance, and bone health.
If you enjoy high-intensity workouts, consider limiting them to 2-3 times a week to allow your body time to recover and your cortisol levels to stabilise.
Finish each workout with a cool-down period to signal to your body that it’s time to relax and recover.
By moving smartly, you’re not only building strength and resilience but also protecting your bones from the damaging effects of chronic inflammation.
Wrapping Up: Taking Charge of Your Bone Health
Our bones are remarkable structures that give us strength, flexibility, and resilience, but they also need care—especially when facing the daily stresses of life. By keeping our cortisol levels in check and reducing inflammation, we can better support our bone health and overall wellbeing.
Small changes in your daily routine, like prioritising sleep, practising deep breathing, and engaging in the right kind of movement, can have a profound impact on your long-term health.
Take control of your stress, strengthen your bones, and move towards a life of vitality.
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