Stress: Its Impact On Health And How To Cope With It?

Stress is one of the most common experiences for millions of people across the globe. The World Health Organization (WHO) defines stress as any type of change that causes emotional, psychological or physical strain. Stress is basically the body’s response to anything that requires action or attention. Health concerns, family issues, financial obligations and work are parts of everyday life that commonly contribute to increased stress levels.

According to neurologists in Goa, factors, such as personality type, genetics, coping mechanisms and level of social support, also impact the stress levels of a person and make some individuals more likely to become stressed than others. Several studies and research have found that people working in the social development and healthcare sectors, people of colour and LGBTQIA+ folks are more likely to experience elevated stress levels than others.

Impact of Stress on Health

As stress is a way the human body reacts to perceived danger or threat, it triggers the release of stress hormones to help the body deal with the danger. This ‘flight or fight response leads to an increased heartbeat, and rapid breathing and makes the muscles ready for action. However, the release of the stress response for a long period of time can negatively impact a person’s health.

Chronic stress can cause various symptoms, such as:

• Anxiety

• Depression

• Irritability

• Insomnia

• Headaches

Additionally, it negatively impacts the:

• Central Nervous & Endocrine Systems

The central nervous system (CNS) is responsible for the body’s ‘flight or fight response. The stress hormones – cortisol and adrenaline – are released by the adrenal glands which receive the information from the hypothalamus. In a person suffering from chronic stress, the adrenal glands continue to release the stress hormones which lead to various behavioural changes, such as social withdrawal, drug or alcohol consumption and overeating or the loss of appetite.

• Cardiovascular & Respiratory Systems

Stress hormones affect the functioning of the cardiovascular and respiratory systems. Rapid breathing is commonly experienced by people during stress response as the body focuses on supplying oxygen-rich blood to the organs and other parts quickly to help them deal with the stressors more effectively. However, if it continues for a long period of time, this stress response can cause breathing issues and make the heart muscles overwork, thereby augmenting the risks of high blood pressure and heart attack.

• Digestive System

Under stress, the liver produces more glucose to provide a boost of energy. But, under chronic stress, the body may not be able to keep up with the extra glucose surge for a long period of time. This will subsequently augment the risk of type 2 diabetes. Additionally, the increased heart rate, rapid breathing and rush of hormones can upset the digestive system and cause heartburn, nausea, diarrhoea and other stomach issues.

• Reproductive System & Sexuality

As stress is extremely exhausting for both mind and body, it is not unusual for a person to lose their desire when they are under constant stress. Moreover, chronic stress can impede the production of testosterone in men, which can consequently affect sperm production and cause erectile dysfunction or impotence. Besides, chronic stress can also lead to infections in male reproductive organs like the testes and prostate. Stress also affects the menstrual cycle of women, can cause heavier, painful or irregular periods and can amplify the physical symptoms of menopause.

• Immune System

The stress hormones stimulate the immune system which helps the body heal wounds and avoid infections. However, over a long period of time, these hormones can weaken the immune system and reduce the response of the body to foreign invaders. Owing to this reason, people with chronic stress are more vulnerable to viral diseases, such as the common cold and flu. Moreover, a person under chronic stress usually takes a long time to recover from an injury or an illness.

As chronic stress harms health considerably and augments the risk of health conditions, such as depression, heart disease and anxiety disorders, it needs to be prevented or managed effectively for a long and healthy life.

How to Get Relief from Stress?

• Get Regular Exercise or More Physical Activity

Getting regular exercise or moving the body on a consistent basis has been found to provide relief from stress. As per a recent study, aerobic exercises 2 days per week reduce stress considerably and improve self-reported depression in people. In addition, studies have found that physical activity helps improve mood, mitigate stress levels and reduce sleep disturbances along with the symptoms of common mental health issues, such as depression and anxiety.

• Consume a Healthy Diet

Diet affects almost every aspect of health including mental health. Case studies of the top neurology hospital in Goa have found that people who consume a diet rich in added sugar and ultra-processed foods are more likely to experience elevated stress levels. Moreover, chronically stressed people are more likely to overeat and consume highly palatable foods, which can, in turn, affect their overall health. Thus, to alleviate stress, it is necessary to eat nutrient-dense foods like fish, nuts, fruits and green vegetables and avoid the consumption of processed foods.

• Take Supplements

Several minerals and vitamins play a critical role in the body’s mood regulation and stress response processes. Hence, deficiency in these nutrients can affect a person’s ability to cope with stress and also their mental health. Recent research has revealed that certain dietary supplements that include magnesium, B vitamins, L-theanine, Rhodiola and ashwagandha reduce stress and help chronically stressed people manage stress better.

• Minimise Screen Time and Phone Use

While tablets, computers and smartphones have become integral parts of our day-to-day lives, many people are using these devices for extremely long periods. Several studies have linked smartphone addiction or excessive smartphone usage with mental health disorders and increased stress levels. Moreover, longer screen time has been found to contribute to sleep disturbances and increased stress levels in both kids and adults.

• Practice Self-Care

Practicing self-care can considerably reduce stress levels. Some of the most common examples of self-care are:

1. Reading a good book.

2. Spending time in nature.

3. Practising a hobby.

4. Setting boundaries.

5. Staying away from toxic relationships.

6. Taking aromatherapy.

7. Travelling

8. Spending time with friends and family.