STRESS AND OUR HEALTH
Let’s talk about stress. After the the last two years we’ve had, I know that many people are dealing with chronic stress, including myself.
The body and most of its processes are made to work in a parasympathetic mode (relaxed state). When we are chronically stressed, it has a negative domino effect on our health.
First, let’s look at the types of stress. There are two types of stress: eustress and distress. Eustress is a short-term stress. An example of eustress is when we exercise and put stress on our bodies in order to strengthen it, and then we rest. Saunas and cold-temperature therapies are another form of eustress that can be beneficial.
Distress is a type of stress that has a negative affect on our bodies. It can be an emotional stress or physical stress. Examples of emotional stress are constantly worrying, feeling lonely, work, losing a loved one, financial worry, or being in a toxic relationship. There are many examples of emotional stressors. Physical stressors can have a negative affect as well. Some examples of physical stressors are environmental toxins, not getting enough sleep, illness, eating processed foods, overworking, and overexercising.
Our bodies are made to work in a parasympathetic state (relaxed) but when our brains perceive danger or stress, it sends a message to the body to prepare to fight or run which puts us in a sympathetic state.
When our brain perceives stress, our sympathetic nervous system is triggered and our HPA axis (hypothalamus, pituitary, adrenal) goes to work. Our hypothalamus and adrenal medulla triggers the release of adrenaline and our bodies respond by pumping out glucose to be able to fuel the main organs. This also triggers a reduction of blood flow to our gut and skin, while the liver starts dumping glucose to give us the fuel needed to fight or flee. During this stress response, our kidneys are retaining sodium and water.
During the stress response, the hypothalamus is also releasing a corticotropin-releasing hormone or factor which triggers the pituitary gland to release adrenocorticotropic hormone, or ACTH into the bloodstream which then triggers cortisol to be released. Cortisol will assist in making glucose as needed, amino acids from proteins, and releasing triglycerides. The glucose, amino acids and triglycerides will be used to create energy for the stress response or to repair damaged cells. Cortisol also enables our bodies to have increased alertness, vigilance, and to be able to form memories.
When we are chronically stressed, the domino affect on our health can be devastating. Chronically elevated levels of cortisol have a negative affect on our bodies as well. Chronic stress has a huge impact on our digestive system. Our digestion works in the parasympathetic stage, so when we are chronically stressed, we can see signs of leaky gut because of improperly digested foods. Leaky gut can lead to autoimmune diseases, inflammation in the body (which is the foundation of most diseases), and infections. Any time we are stressed we will not digest our foods properly.
Our blood sugar regulation is affected with chronic stress as well. Remember, our bodies are pumping out large quantities of glucose during the stress response and this can lead to a number of blood sugar imbalances. Chronic blood sugar dysregulation can lead to diabetes type 2, insulin resistance, metabolic disorders and hormone imbalance.
The ability to digest and absorb healthy fats are impaired when we are chronically stressed. We need healthy fats in order to make hormones and cell membranes as well as fuel for our brains and heart. The ability to breakdown fats is impaired during digestion because our gallbladders, which release bile to break down fats, are affected during this process. Also, our ability to make Prostaglandin E2, which helps to regulate the inflammatory and anti-inflammatory pathways in the body, are diminished with chronic stress.
Our ability to be able to absorb minerals for body functions are diminished with chronic stress. We know that our digestion is down-regulated when we are stressed, so it makes sense that our ability to digest and absorb important nutrients and minerals are impacted. Chronic elevated levels of cortisol affect our bodies ability to make strong bones as well as our ability to utilize collagen for soft tissues. Chronic stress is also considered “expensive” in relation to our minerals. Chronic stress steals our stores of zinc, calcium and magnesium and we may become depleted of these important minerals.
Our ability to stay hydrated with proper electrolytes is impaired during chronic stress. This will affect our mineral balance, metabolism and our cardiovascular system.
As you can see, chronic stress can have a devastating cascade of negative effects on our health. So what are ways that we can manage our stress?
Breathing Exercises. Techniques like breathing in for a count of four, holding your breath for a count of seven, and exhaling through your mouth for a count of eight can help return your body to the parasympathetic state (relaxed).
Reframing your thoughts. Reframe some of your thoughts that bring stress and worry in a different way so as not to cause stress. Reframe the way you choose to look at these things that may be causing you stress.
Move your body. Exercise can be one of the best ways to combat stress. Exercise supports our digestion, mood, and can be a way to burn off that excess adrenaline. Finding something you love to do will help you look forward to moving your body.
Get outside. This can be as simple as walking barefoot in your yard or it can be a hike or walk on your favorite path. Spending time in nature has a healing and calming affect on our bodies.
Pray. God can work miracles when we allow Him to take on our burdens. Matthew 11:28-30 says “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”
Journal. Journaling is a wonderful way to release stress onto paper without hurting someone’s feelings. We can write down all the yucky thoughts and feelings that we are having without affecting anyone else. Sometimes, just getting that out of our brains can have a cathartic effect.
Therapy. Engage with a therapist or counselor to help you deal with the stress in your life. Therapists are trained to be able to help you deal with past traumas and stress in your life and give you ways to alleviate it.
Find joy. What makes you laugh and what brings you joy? This is so important to combating stress. You have probably hear the phrase “Laughter is good medicine”. Incorporating ways to play in life will go a long way toward decreasing stress.