How Stress Can Affect Your Health
We live in a fast paced world and with all of the modern conveniences at our disposal it would seem that live should be much easier. It seems that “Stress and anxiety” problems are more common than ever in our busy lives.
What is stress? This term refers to any type of bodily reaction to a mental, physical, emotional or social stimulus that we respond to in a way that changes the way we feel, think or perform our daily tasks. One example is change, which can be stressful whether it is bad or good. Another example is worry, which produces stress. Stress is not something that is easily avoided in life, and there are many causes, which can affect the body in physical and psychological ways. Some other examples of stressor include: Pressure to perform or deadlines at work, changing careers, moving, relationship troubles, financial problems and even preparing for the holidays. There are also every day sources of stress that are less obvious, such as: noise, crowded places, traffic jams, pain, extreme temperatures, having a baby or even adopting one. Lack of sleep, illness or even being overworked can cause stress on the body.
Interestingly enough, many people who find themselves stressed may increase their alcohol consumption or smoking to excessive levels, which creates more stress on the body. Some individuals create stress in their lives without realizing it. They may not have anything seriously wrong, but always seem to find things to worry about. Stress can become an addiction for such people.
How does stress affect the body and mind?
While some people handle stress well with little or no negative impact on their mental, physical or emotional health, others are negatively affected by it. Stress can cause many unpleasant side affects such as: high blood pressure, fatigue, irritability, chronic headaches, memory loss, tooth-grinding, insomnia, changes in appetite, low self-esteem, withdrawal, cold hands, shallow breathing, lowered sex drive, nervous twitches, changes in sleep patterns and gastrointestinal disorders. Stress comprimises the immune system which then creates a breeding ground for illness and disease. Researchers have found that stress is a contributing factor in 80% of all major illnesses, including cancer, heart disease, diabetes and other endocrine/metabolic diseases. Skin disorders and infections as well as back problems can result from increased stress in one’s life. Stress may also be a common contributor to other psychological problems such as anxiety and depression.
Although stress is considered a psychological problem, it has very real physical side effects. There are major changes that occur in the body when one is under stress. These are physiological changes such as increased adrenaline secretion, elevated blood pressure, rapid heartbeat and greater tension in the muscles. The digestive system slows or stops completely as fats and sugars are released from their stores in the body, cholesterol levels increase and the blood composition changes in a way that makes it more prone to clotting. This increases the risk of heart attacks or strokes. Stress affects almost all of the functions and organs of the body. The pituitary gland produces more adrenocorticotropic hormone (ACTH), which then stimulates the release of the hormones cortisol and cortisone. These hormones inhibit the function of the disease fighting white blood cells, which suppress the immune system. This is also known as the “fight or flight” response that our bodies use to cope as they help us survive when we are facing danger. Although most of the stresses we face in our modern world are not the result of physical threats, our bodies still respond as if they are.
Because the body increases production of the adrenal hormones when under stress, this can lead to nutritional deficiencies. This is because the body then metabolizes fats, proteins and carbohydrates at a faster rate because a quick source of energy is now required. The body then excretes amino acids, potassium, phosphorus and depletes the magnesium stored in the muscle tissue as well as the calcium. When under long periods of stress, the body does not absorb the nutrients from the food that we eat, becomes deficient in many nutrients and is unable to adequately replace them. Additional problems arise as the body experiences a lack of B-complex vitamins, which are essential to the proper function of the nervous system and regulation of electrolytes (which are depleted by the body’s response to stress). Stress also increases the free radicals in the body, which become oxidized and damage body tissues such as the cell membranes.
Some of the more serious emotional manifestations of stress are: Anxiety, panic attacks, post-traumatic stress disorder (PSTD), obsessive-compulsive disorder (OCD), dissociative disorder and phobic disorders. These are many times the result of events that were stressful to the point that the individual was not able to cope with at the time. When people refer to the symptoms of their stress as having a case of “nerves”, it is not a surprise that the nervous system is also affected, mostly through the digestive system. Ulcers and irritable bowel syndrome are often stress related conditions. When stress produces physical symptoms and is not resolved appropriately, more serious illnesses may develop. Stress can be short or long term, and is more dangerous when it is over a long period of time. Stress is very wearing on the body and increases susceptibility to disease as it also slows the natural healing processes of the body.
How Does One Deal With Stress?
Because it is impossible to avoid stress entirely, one can learn to manage stress in ways that can be healthy and thereby minimize any negative effects. Here are some ideas that can help:
• Take a good multi-vitamin/mineral supplement everyday. Look for a Stress formula as these contain higher amounts of B-vitamins to make up for what you may be lacking.
• Take fiber or eat high fiber foods (bran as well as most fruits and vegetables and whole grains) to assist with bowel function and proper digestion.
• Excercize regularly, this will clear your mind and keep your stress under control. Whether walking, running alone or working out with a group any type of excercize will do as long as it is a regular habit.
• Relaxation is essential and can be learned. Progressive relaxation is an option that can be helpful. Try laying down in a comfortable place and start with your feet. Tense and then relax all of your major muscle groups from your feet to your head (count to 10 at each group, concentrating on the tension, then take a deep breath and enjoying the sensation as you release the muscle group).
• Get enough sleep every night. Because stress can keep you up at night, this may not be easy. It is however, very important as the less sleep you get the more stress can affect you. This leads to a weakened immune system and a greater chance of becoming ill.
• Learn to meditate. Regular meditation has been known to help people relax and handle stress better.
• Practice deep breathing. This can be done wherever you are or whenever you are facing a stressful situation. Inhale deeply through your nose for 4-5 counts, hold for 2 counts and slowly exhale through your mouth. Do this several times, breathing deeply from your diaphragm. When you are breathing from your diaphragm your stomach will expand when you inhale.
• Avoid all foods that create stress on the system, such as processed foods. These include: artificial sweeteners, carbonated soft drinks, eggs, fried foods, chocolate, junk foods, red meat, pork, sugar, white flour products, foods containing heavy spices or preservatives, and chips.
• Eliminate dairy products for a few weeks and slowly re-introduce them into your system. Then watch to see if you feel “nervous”or if your symptoms return. If dairy is affecting you negatively, you can try substituting soy, rice or almond dairy products. Health food stores carry a variety of milks, yoghurts and cheeses made from sources other than cow’s milk.
• Limit your caffeine intake, which can disrupt sleep and contributes to nervousness.
• Avoid tobacco, alcohol and mood-altering drugs. These substances may seem to offer temporary relief from stress, but do not resolve the problem and are dangerous to your health. Remember the fix is only temporary and the stress will still be there tomorrow.
• Monitor you internal conversations. Pay attention to your thoughts. The way we talk to ourselves is connected to how we feel about ourselves as well as our environments. When we tell ourselves things like “I should be able to handle this better” or “I’ll never get the hang of this computer” only adds to the stress of the situation and doesn’t help resolve anything. Listen to and then refrain from these futile or negative inner dialogs. Some therapists recommend shouting “Get out!” (or any other phrase you like) whenever any unpleasant worries enter your thoughts.
• Identify the sources of stress in your life. This is the first step to managing stress in your life. Take a stress inventory every now and then to help you uncover and understand what is causing you problems. Here is a list of major stressors to use as a starting place: Death of a spouse or other close family member, death of a close friend, divorce, financial difficulties, legal separation from spouse, loss of job, major injury or illness, new marriage, impending surgery, change in a family member’s health, serious problems at work, sexual problems, increased responsibility at home or work, job or career change, child going off to college or leaving home, change of residence, change in diet, vacations and allergies. Be aware that these are only some stressors and that each person responds to the same events differently. Also, children and teenagers have their own stresses to deal with and they are just as serious for them as those listed above are to adults.
• Take a day off and do something relaxing that you enjoy.
• Pursue a hobby and don’t feel guilty about spending time for yourself and something you enjoy. Remember it is good for your health.
• Avoid hassles by identifying things that make you feel stressed out, then either eliminate them or prepare to cope with them. If you feel stressed out by rush hour traffic, try to change your work hours to avoid it. It that isn’t possible try car-pooling or listen to your favorite book on tape or music while driving to work.
• Do not deny or repress your emotions. This doesn’t do anything but compounds stress. It is okay to admit your feelings as well as accept them. When you keep your feelings bottled up this only causes them to resurface later as illness or dis-ease. If you feel like crying, don’t be afraid to do so. Crying can actually help you manage stress, relieve anxiety and let go of bottled up emotions.
• Work to make your home a sanctuary from stress. Keep noise levels down (noise contributes to stress), turn down the television, radio or stereo. You can use throw rugs and wall hangings as they absorb noise. Consider certain colors that are calming and soothing. Also, use as much natural light in your home as possible as unnatural lighting (such as fluorescent lighting) can be anything but calming.
• Learn about aromatherapy, which is the art of using essential oils (highly concentrated distilled plant essences) for healing purposes. These oils affect both the mind and body as they stimulate the olfactory system found in the brain. Essential oils are wonderful for relieving stress. Some of these include: lavender, chamomile, bergamot, sandalwood and sweet marjoram. These can be found at health food stores. Try adding 10-20 drops of one or more of these oils in your bath water and take a relaxing soak. You can also dab a couple drops of oil on a tissue or a handkerchief and inhale the aroma throughout the day.
• Try not to take life too seriously. Laughter is the best way to heal.
• Get a massage for stress relief and relaxation from a certified Massage Therapist. Massage therapy is becoming a more popular form of stress relief as you relax and have the stress points in your body worked out.
• If your stress-related symptoms become chronic in nature or recurrent, consult your doctor to rule out any possible underlying illness.
• If you feel you cannot handle the stresses in your life, consider outside help such as consulting a qualified counselor or other practitioner to help you.
• Just as meditation works, Prayer is another source of stress relief for many people. Visit your church, temple, mosque or synagog and if talk to a spiritual advisor as well. Reading from religious texts such as The Holy Bible, The Torah, The Koran or others can offer relief from stress as well.
Source: The Prescription for Nutritional Healing, Third Edition, by Phyllis A. Balch, CNC & James F. Balch, MD.
