Managing Stress

Cortisol --- The Stress Hormone

                                                    Creative Commons Video Reuse- Our thanks to NIBIB 

Stress affects health in many ways, unfortunately, none of them affects well-being in a good way. Many health specialists claim, as normal human experience would confirm, that stress and depression can have negative effects on physical health. In the long run, persons under high stress can develop eating disorders and sleep disturbances. These conditions could also possibly lead to decreased physical energy, chronic pain, and sexual dysfunction.


Physical illnesses are almost always present whenever a person is under extremely stressful conditions. Even the body's internal processes respond to external difficulties experienced by a person. During stressful situations, the adrenal glands inside the body release a substance called cortisol. Cortisol is a natural steroid hormone that science experts refer to as the “stress hormone.” It is known as the“stress hormone” because large amounts of this substance are released whenever a person feels stressed out. It is an important hormone in the human body because it is involved in proper glucose metabolism, regulation of blood pressure, and control of immune system functions, and inflammatory response.


In general, cortisol is present in the body at elevated levels in the morning and lowest in the evening. Small increases of cortisol have some positive effects like quick bursts of energy, improved immunity, heightened memory function, and lower sensitivity to pain. In addition, moderate doses of cortisol help maintain homeostasis in the body. Homeostasis is the property of living organisms that regulates its internal environment to maintain a stable and constant state in terms of body temperature, acidity, and nutrient and waste balance. Health experts stress that this process is critical for survival and good health. With minimal or no thought at all, people maintain and restore homeostasis all the time. For example, people drink if they are thirsty, wear a sweater when it is cold, or take a rest after intense physical activity. All these actions contribute to one's state of homeostasis. Dilemmas occur when the body's cells fail to communicate properly and cause a breakdown in homeostasis. This disturbance can lead to poor health and later into serious health conditions.


Sustained and prolonged levels of cortisol, however, may lead to many harmful effects like high cholesterol, suppression of the immune system, and acceleration of the aging process. Prolonged stress may lead to an imbalance of cortisol in the body which causes a disturbance in the components of the digestive, cardiovascular, respiratory, and other major systems of the body. Medical specialists conclude that such imbalance may lead to several illnesses like cancer, heart disease, and Alzheimer's disease. In addition to these harmful effects, high levels of cortisol may lead to weight gain. When people become stressed, the adrenal glands produce more cortisol that releases sugar in the blood which then leads to additional weight gain. Studies add that people who secrete higher levels of cortisol as a reaction to stress tend to eat more food that is high in carbohydrates. To keep cortisol levels under control, the body's relaxation response is activated during stressful situations. The following methods have been proven by many health experts to be very beneficial in helping the mind and the body relaxes and, in the process, control the body's production of cortisol:


· Journalism or keeping a diary
· Self-hypnosis
· Exercise
· Yoga
· Listening to music
· Meditation


Cortisol production varies from person to person. People are biologically designed to react differently to different forms and intensities of stress. There are many kinds of medication out in the market that is designed to reduce high levels of cortisol in the body. However, it is important to understand that certain illnesses are caused by too much stress. Keeping our lives as stress-free as possible and by practicing stress management techniques, living life would not be so hard as it seems.

The Effects of Stress

                               

                                            Creative Commons Video Reuse- Our thanks to Dr. John Kenworthy 

Stress, which is defined as “a specific response by the body to a stimulus, as fear or pain, that disturbs or interferes with the normal physiological equilibrium of an organism” affects millions of people every day. Stress can be caused by physical, mental, or emotional stimuli. Physical stress is caused by things such as the burden of recent injury or illness that makes performing normal, daily activities extremely difficult or performing hard labour that is physically taxing and that demands more of you than you are physically able to do. Mental stress is a kind of stress that is often experienced by students who are overburdened by their course load or on the job when you under pressure to meet a deadline or to do extensive research. Emotional stress, which is perhaps the most common form of stress, can be caused by negative relationships, harassment on the job, the death or illness of a loved one, fighting with someone close to you, the depression associated with a loss or illness, divorce, or a wide number of other factors.




Although some degree of stress, whether physical, mental, or emotional may be unavoidable and a part of normal life, most people today are suffering from harmful overloads of stress that are too great in both duration and frequency and the effects of stress are not only interfering with our overall health but stress is actually killing us. When the body is exposed to stress, the brain triggers the release of stress hormones such as adrenaline, cortisol, and norepinephrine. Because the body reacts to stress with the “fight or flight” response, the body prepares for this regardless of whether the danger or stress, is a physical or emotional one. When these hormones kick in, non-essential systems in the body are slowed down or switched off including the digestive system, the immune system, and the reproductive system. Because of this, the effects of stress effect literally every part of the body and mind.



Some of the effects of stress include:

· Headaches

· Pain and tension in the back, neck, and shoulders

· Restlessness, Insomnia, and other sleep disorders

· Problems with memory and concentration

· High blood pressure

· Chest pains

· Rapid or irregular heartbeat

· Nausea

· Indigestion

· Diarrhoea or constipation

· Frequent illnesses

· Skin Outbreaks

· Heart Disease

· Diabetes

· Loss of Appetite

· Weight Gain

· Migraines

· Ulcers

· Chronic Pain

· Irritable bowel syndrome

· Autoimmune diseases

· Infertility



As you can see, the effects of stress are numerous and can be quite serious. The effects of stress affect your ability to sleep and other basic functions that your body needs to maintain itself physically as well as mentally and emotionally. You can minimise the negative effects of stress in your life by learning ways to reduce and manage stress, finding ways to relax through meditation and exercise such as Tai Chi, utilising aromatherapy sprays on your bed linens or in your bath to help you relax, and finding ways to constructively deal with the stress in your life that you can not eliminate. The effects of stress can ruin your health, but you do not have to let it get the best of you; you can beat stress for a healthy and more peaceful you.

Deciphering Stress and Anxiety; Relieving Ourselves from the Daily Grind

Stress and anxiety go hand in hand. It is said that one of the major symptoms of stress is anxiety. Aside from that, it is stress that is commonly blamed for a staggering eighty percent of all illnesses either directly or indirectly.


Stress comes from the pressures we feel in life, as we are pushed by work or any other task that puts undue pressure on our minds and body, adrenaline is released, an extended stay of the hormone causes depression, a rise in the blood pressure and other negative changes and effects.

One of them is anxiety. With anxiety, fear overcomes all emotions accompanied by worry and apprehension, making a person a recluse and a bagful of jitters. Other symptoms are chest pains, dizziness, and shortness of breath and panic attacks.

When this happens to us, we are endangering our overall health. Stress and anxiety affect many factors in our body not only in our mental state. Cancer and other deadly diseases are related to stress and anxiety because of the changes in the chemical composition in our body due to stress and anxiety.


You don't have to be a victim of stress and anxiety, its just all about discipline and having a proper schedule. Not taking in anything you cannot handle will be a lot of help. Learn your limitations and stick to it. Do not overexert yourself. Just try to go over the border an inch at a time.


You can lead a productive successful and fulfilling life and career without the need to endanger your health. If not, you are not only killing yourself, you are also sending your family and friends and all the people around you away.

7 Tips on How to Not Let Stress Affect Your Weight

Is stress affecting your weight loss battle?

Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a "vicious cycle" of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviours such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster. "I'm stressed, therefore I eat." Many people complain that they overeat in response to workplace or personal stress. If this sounds like you, read the following tips for managing stress-related overeating to help you check this unhealthy habit. 

1. Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 10 to 30, minutes to eat. Chances are good if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted. 

2. Keep a food journal of what you eat each day. Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating. 

3. Enlist a friend's help - ideally one who also is tempted by stress-related cravings. When you feel like eating, write him/her a quick note or make a phone call. 

4. Keep yourself nourished. Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating. 

5. Post some reminder messages wherever you're likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be "Are you really hungry?" or "Think about why you're eating." 

6. Physically remove tempting food items from your home or office. Never go shopping while hungry and always make a list of food items prior to shopping; bring home only what you feel good about eating. 

7. Take time for yourself every day. Whether it's 10 minutes to reflect and relax, or whether it's some fun activity that will revitalise you, it's critical to do it. Health is not just physical, mental well-being is just as important, you deserve to mentally de-stress everyday!