Need Some Ideas on How to Deal with Your Stress to be Healthy?
Stress is not a new term in our life as we all experience it one and another way. Whether we are running late from our office, raising our kids, meeting deadlines, or even sudden emotional incidents in our life leave us stress.
It enhances the risk of mental conditions like depression and anxiety, cardiovascular disorder, overweight, autoimmune conditions, headaches, memory issues, digestive tract diseases, and infections.
It is also essential with poor wound healing. It also severely influences our health by creating a lot of health issues.
As we can see, stress is not suitable for our overall health, but most people don’t pay any attention. They continue to live their hectic lives without considering the adverse impacts of stress on their health.
I know stress is a big issue, and its awareness is fundamental, and that’s why I am writing this article to provide necessary detail about the stress & its growing impacts on our body. So, please don’t leave it in the middle and read it till the end of complete understanding!
What Is Stress?
The hypothalamic-pituitary-adrenocortical axis (the HPA axis) plays a leading role in determining how the body responds to a stressful condition.
And a stressor may be chemical, environmental condition, an external factor, or an event that triggers the hypothalamic-pituitary-adrenal axis (HPA axis), causing the secretion of stress hormones.
The HPA axis is composed of the complex communication between three main organs;
The central part of the brain existed above the brain stem and also responsible for different activities of the autonomic nervous system like regulating your body temperature, controlling thirst, sleep, and even circadian rhythms.
The pituitary gland
A pea-shaped gland present below the hypothalamus that releases various essential hormones like human growth hormone and thyroid-stimulating hormone.
The Adrenal Glands
The conical-shaped organ is present on the upper side of the kidneys that release various types of hormones, like epinephrine (also famous as adrenaline), norepinephrine, and cortisol.
How is Stress produced?
The hypothalamus of your brain secretes a hormone called Corticotrophin Releasing Hormone (CRH). It triggers the pituitary gland to secrete a hormone called Adrenocorticotropic Hormone (ACTH) that triggers the adrenal glands to release cortisol and other hormone catecholamines.
Cortisol has a variety of impacts on our body, like regulating metabolism, influencing insulin sensitivity, triggering the immune system, and even affecting blood flow.
Cortisol also gives negative feedback to the hypothalamus and pituitary gland. It’s the body’s unique technique of signaling it stressed now.
If the stressful occasion has ceased, this is what deactivates the HPA Axis. Of course, if a stressor is still being perceived, the HPA axis stays activated.
This is why chronic stress (projects, traffic noise, sleep deprivation, divorce, being sick, being inflamed, alarm clocks, and bills) is a big issue that needs full attention.
All those significant actions suppressed by high cortisol never gain a chance to be prioritized.
The categories of stressors are as follows:
Physical (like an intense workout, injury, sitting for long hours, poor sleep, & extreme environmental conditions like temperatures)
- Sensory (like loud noises, overcrowding, & intense blue light)
- Chemical (like alcohol, medicines, allergens)
- Psychological (like meeting deadlines, high-traffic, bills, & family demands)
- It’s also critical to note that there is a difference between acute stress and chronic stress.
Examples of Chronic Stress
Chronic stress is the unrelenting stress that never leaves you.
- It can be at a low amount, but the stresses you observe from a job, raising children, and having to meet deadlines of projects.
- It can be moderate from an upcoming exam, your children getting into a fight at school, or damage your favorite shirt.
- It can also be high, for instance, a serious disease, divorce, or a death a close person in the family. What’s unique about chronic stress is that it never goes away and never ends.
How instantly and severely, the impacts of chronic stress are felt depends highly on the severity of the stress and also your resilience.
How Stress Contributes to Disease
The activation of the HPA axis mediates stress effects, and the consequences of that cortisol and other stress hormones have on our immune system.
Chronic stress affects other behaviors, impacting our food choices (because of immediate need for energy-dense things and enhanced appetite) and creating us more susceptible to addiction.
Cortisol & Our Immune System
Cortisol has an enormous impact on our immune system and is needed for healthy wound healing and for fighting disease-causing agents.
Different research has investigated that acute (for a short period but intense) stressors trigger a redistribution of immune cells in your body, resulting in increased immune function in organs such as the skin.
White blood cells are secreted from our bone marrow and travel to the skin during this stress for help in the wound healing process. In this case, cortisol increases the immune system response.
However, what is essential in acute stress becomes a big problem during chronic stress. There is a range of responses by our immune system to a high-cortisol environment, reflecting various impacts at various cortisol levels and in the availability of other chemicals created by our body and from the perspective of a variety of levels of sensitivity to the stress hormone cortisol.
There is no valid information about, but the thing we all know is that chronic stress leads to immune system dysfunction.
The stress hormone changes the chemical messengers of inflammation (known as cytokines) and is released by cells in our immune system.
These alternations lead to how the immune system talks with itself, converting on certain aspects of our immune system (such as the elements of our immune system that combat foreign attackers or that create generalized inflammation) while turning off other vital points of the immune system.
A plethora of studies highlight that an increased level of the stress hormone, cortisol, leads to inflammation.
Cortisol, CRH & Leaky Gut
What you know about “leaky gut”? The gut is a hurdle between the internal system of your body and the external world.
You can say that anything inside the digestive tract is actually outside the body. But, the gut is a very critical barrier.
Its function is to let essential nutrients inside the body while keeping all the other things out.
It forms the gut an exceedingly selective semi-permeable hurdle. Essential Nutrients enter your body through different, highly controlled mechanisms.
The stress hormone (cortisol) function in the gut epithelial tight junctions is highly complex. A low level of cortisol leads to tight junctions to open.
In contrast, high cortisol leads them to close (this suggests that cortisol plays a pivotal role indigestion, which is supported by the evidence that cortisol level increases each time you eat something).
But at a very significant level of this stress hormone, there’s an alteration in tight junction adjustment.
It causes the gut barrier more permeable to low-molecular-weight materials (small molecules) and less porous to high-molecular-weight materials.
Corticotropin-releasing hormone or CRH is also a stress hormone that creates the most prominent disturbance in our guts.
It is famous for enhancing epithelial permeability, not only in your gut, but also in specific barrier tissues such as the lung, the skin, and the blood-brain barrier.
It may be because of a direct impact of CRH on tight junction assembly; it enhances the response of a close junction protein known as claudin-2 that opens up these tight junctions.
CRH also triggers the secretion of a blood thinner known as heparin, histamine, and pro-inflammatory cytokines from your mast cells that is a kind of innate immune cell functionally present in connective and other barrier tissues that play a significant role in allergic reactions, such as anaphylaxis, all of which give their enough contribution to inflammation.
Hypothalamus produces CRH hormones if the perceived stress keeps going on.
It is a traffic problem for adrenal fatigue, where the adrenal glands may no longer meet the demand, and cortisol levels start to fall in context to psychological stress.
Stress-Related Health Problems
If you are taking intense pressure without thinking the consequences then it leads to the following health problems;
Stress & Heart Disorder
Different studies have identified that stressed-out personality has a greater risk of high blood pressure and heart diseases.
I don’t exactly know why, but I am sure about stress can directly enhance your heart rate and also blood flow and leads to the release of cholesterol and triglycerides into your bloodstream.
It’s also possible that it is interlinked with other dangerous issues like increased smoking or overweight that indirectly raises your heart risks.
You should know that sudden emotional stress can be a leading cause of severe cardiac issues, including stroke & heart attacks.
Individuals who are suffering from chronic heart conditions must avoid acute stress and learn how to manage your unavoidable stress as much as you can amazingly.
Stress & Asthma
Researchers have claimed that stress can worsen asthma if you are suffering from it. Evidence suggests that a parent’s chronic stress may also even enhance the severe risk of developing asthma in their kids.
Experts also suggest that how parental stress significantly influenced the asthma rates of young kids if they expose to air pollution or whose mothers even drinking during pregnancy. The children with stressed-out parents have an enormous risk of developing asthma.
Stress & Obesity
Stubborn Unwanted fat in your belly seems to pose higher health risks than fat on your legs or hips, and unfortunately, that’s just where you store your immense stress.
Stress leads to higher levels of the stress hormone cortisol. It boosts the amount of fat that’s store in your abdomen.
Stress & Type-2 Diabetes
It may even worsen diabetes in two main ways. First, it promotes the likelihood of your bad behaviors, like unhealthy eating and excessive consumption of alcohol.
The second and most important thing to note is that stress can also directly increase the glucose levels of individuals who have type-2 diabetes.
Stress & Headaches
You can highlight the stress as one of the critical triggers for your severe headaches. Remember that it involves not only just tension or problems but also migraines.
So, that’s why I am frequently saying to all my readers that if they respect their lives, avoid unnecessary stress.
Stress & Mental Health
Do not take it as a surprise that chronic stress is linked to higher rates of mental health problems like depression and anxiety.
Recent research finds out that individuals with stress related to their heavy workloads and jobs demanding tremendous work with few rewards have an 80% higher risk of developing depression within a few years than individuals with lower stress.
Stress & Gastrointestinal Issues
Don’t think that stress can cause gastrointestinal problems like ulcers, but it can make them worse.
It is also the main trigger in several other GI conditions like chronic heartburn or gastroesophageal reflux disease, GERD, and irritable bowel syndrome (IBS).
Stress & Alzheimer’s Condition
Different researchers found that it can even worsen Alzheimer’s condition. It leads the brain lesions to form more instantly. Some researchers also commented that decreasing stress has the fantastic potential to reduce the progression of this condition.
Stress & Accelerated Aging
You don’t know, but it is a fact that stress can influence how you age.
A study investigated that a specific area of your chromosomes showed the effects of accelerated aging, and stress has a great link with it.
So, women should avoid stress because of the aging process.
- Stress & Premature death
There are high chances of premature death of an unborn in pregnant women who are under high stress.
As if they have an emotional disturbance, then it creates changes in their metabolic rates that are not good for the development of your unborn baby and may result in premature death.
How You Can Manage Stress in Your Life
Below are some ways that you can follow to manage stress in your life;
Consider Physical Activity
Physical activity like light workout exercise is one of the most critical things you may do to fight against uncontrollable stress.
If you are putting physical pressure on the body through physical activity may relieve your mental stress.
The benefits are further enhanced if you do it regularly. Individuals who do workout daily are less likely to feel depression than those who don’t do exercise.
Below are the reasons why it happens;
Cortisol (Stress Hormone)
Exercise decreases the body’s stress hormones like cortisol. It also aids release endorphins that are chemicals. They uplift your mood and also function as natural painkillers.
- Sleep Pattern
Any physical activity can also improve your sleep pattern that can be severely influenced by stress and depression.
Regular physical activities may help you feel more confident and competent in your body and also improves mental well-being.
So, you should try different physical activities like walking, jogging, yoga, dancing and many more.
Use Essential Oils
If you are burning a beautifully scented candle and utilize essential oil, then they may help decrease your emotions of stress. Some fragrant are particularly soothing. The most calming scents include;
- Roman chamomile
- Orange or orange blossom
Usage of these fragrances to uplift your mood is famous as aromatherapy.
Different researches identify that aromatherapy can reduce you and also improves your sleep.
Try Dietary Supplements
Certain supplements reduce stress and anxiety. They include;
Green tea comprises of antioxidants that offer plenty of health benefits including relieving stress.
Omega-3 fatty acids
Recent research explained that a person who consumed omega-3 pills experienced a 20% reduction in stress responses.
Ashwagandha is a beneficial herb mainly utilized in Ayurvedic drugs to relieve stress and anxiety. A plethora of studies suggested that it is highly efficient and a natural way to deal with emotional issues. So, you can try it without thinking about the side effects.
This root is famous in improving sleep patterns due to its unique tranquilizing effect. Valerian consists of valerenic acid that changes gamma-aminobutyric acid (GABA) receptors and motivates it to lower stress and anxiety.
It is a psychoactive part of the pepper family. For centuries, it used as a sedative in the South Pacific. It is frequently used in the US and even Europe to treat mild stress and depression.
Laugh As A Stress Remedy
It’s challenging to feel stress when you’re laughing like a manic. You may seem ridiculous, but it is true. Laughing is beneficial for your health, and it may relieve stress through;
- Soothing the stress response
- Relieving tension by resting your stiff muscles
- Additionally, laughter can also help boost your immunity and uplift your mood.
So, you should watch funny movies, clips and also jokes around to relieve your stress.
Don’t Think About Procrastination.
You can also control your stress emotions by staying at the peak of your priorities and stop procrastinating. It may cause you to act reactively.
It may also lead to stress, that severely impacts your health and sleep pattern.
You should develop a habit of making a to-do list adjusted by priority. Provide yourself realistic deadlines and work according to the list.
Don’t stress out about your project, divide it into different parts, and do your daily work. It will amazingly reduce your office stress.
Don’t Consume Too Much Caffeine.
I am a big fan of my morning coffee, but I don’t know that it makes me feel anxious and emotionally stressed.
Caffeine is a stimulant present in tea, chocolate, coffee, and even energy drinks. High doses can lead to stress and anxiety.
Multiple people have various tolerance levels for how much caffeine they can tolerate. If you experience that caffeine causes you jittery or stress, consider taking its lower amount.
Coffee is healthy at a moderate level, but some people cannot even tolerate even that low level. But one can take 3 to 4 cups of coffee per day; it will be beneficial for you.
Listen to Romantic Music
Listening to romantic music tone can have a very relaxing impact on your body. Slow-paced instrumental music may promote the relaxation response in your body.
The reason is that music reduces blood pressure and also improves heart rate.
Different types of classical, Native American and all other traditional music can be specifically soothing, but merely listening to romantic or light music is highly effective.
So, listening to your favorite romantic music when you feel stress because I also do the same thing, and it actually works.
Soothing Touch & Cuddling
Cuddling, hugging, and pleasurable sex help relieve stress. I don’t know about your sex life, but it includes passion and love, then you don’t feel terrific fear.
Romantic physical contact may aid release your oxytocin hormone and lower the stress hormone, cortisol.
It may also help in minimizing blood pressure and improve your heart rate, both of which are signs of negative emotions and stress.
Spend Some Time With Your Family & Closed Friends
When you are not feeling well due to your overload work and another daily life tension, then take some free time and meet the people you love the most because they will help you in soothing the stress.
Even meaningless chat with your loved ones is beneficial. So, do yourself a big favor and spend some quality time with your family members.
Regular Yoga Practice
Yoga has become a fantastic way of relieving stress among all age groups.
There are different styles and poses of yoga, but all have the same purpose of linking your body and mind.
It mainly does this by enhancing your breath and body awareness. A plethora of studies explained yoga’s influence on your mental health.
Overall, experts recognized that yoga can uplift your mood and may even work with antidepressant medicines in solving depression and anxiety.
Typically, the positive impact of yoga for stress seems to be linked to its influence on the nervous system and anxiety response.
It can reduce cortisol or stress hormone levels and heart rate and enhance gamma-aminobutyric acid (GABA), a neurotransmitter that is diminished in mood issues.
Stress is prevailing rapidly in our population and affecting our health by producing a number of health problems like mental issues, memory loss, digestive issues, inflammation, sleep issues, and many more.
There are different stress hormones like cortisol that triggers a stress response in our body.
Now you know that stress is not suitable for your well-being; that’s why you need to fight against this condition by multiple ways like exercise, healthy diets, laughing, and doing plenty of things that keep you happy.
In the end, I request that all life is short and there are a lot of things to do in this short period.
So, please value your life, avoid negative people and emotions in your life, and stay happy. Do you agree with me? If so then let me know through your comments in the below section. Thank You!