June 23, 2014
Recently I had my kitchen remodeled and was surprised to find out how much stress was related to this project. Even though I am a person who works out regularly and maintains a healthy lifestyle, the big "S" affected me significantly. Anxiety, feeling overwhelmed, sleepless nights, fatigue, exhaustion, stomach issues, excitement and pleasure were many of the emotions I experienced during this 2 month process. Stress obviously can be triggered by an event that makes you feel frustrated or nervous.
Let's face it most of us are busy people. Work, families and caretaking responsibilities can make daily living seem overwhelming. Life-changes and circumstances are a part of life but at times they can create unusual demands on us. When we're stressed, high levels of cortisol, a natural hormone in the body, increases. This extra cortisol can lead to memory loss or weathering of the brain as a person ages. Researchers have linked high amounts of cortisol to the gradual loss of synapses in the prefrontal cortex, the region of the brain that houses short-term memory. Synapses are the connections that help us process, store and recall information. And when we get older, repeated and long-term exposure to cortisol can cause them to shrink and disappear.
When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones prepare the body for an emergency situation. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus — preparing you to either fight or flee from the immediate danger. But chronic stress can be detrimental to your health and well being.
Health Issues Associated with Chronic Stress.
Asthma - Many studies have shown that stress can worsen asthma. Parent's who are chronically stressed have the potential of increasing the risk of developing asthma in their children.
Heart Disease - It's a well known fact that type A personalities are at a greater risk of developing heart disease or high blood pressure.
Obesity - Excess belly fat increases risk for other health issues. That is where fat is often stored when one is stressed.
Gastrointestinal problems - Stress doesn't cause ulcers but it certainly can make them worse. Heartburn, acid reflux, GERD, irritable bowl syndrome(IBS) are all things that can be stress induced.
Alzheimer's - Animal studies have found that stress might worsen Alzheimer's disease, causing brain lesions to form more quickly.
Premature death - Caregivers looking after their spouses have a 63% higher rate of death than people their age who were not caregiving.
Effect on Body, Emotions, and Behaviors
Stress effects your body - Headaches, memory problems, poor judgement, tension, digestions problems, fatigue, sexual problems, and sleep problems.
Stress effects your emotions - Sadness, depression, anxiety, lack of motivation, anger, moodiness and restlessness.
With stress these behaviors may transpire: smoking, over eating under eating, alcohol, anger, isolation.
Simple Stress Relief Tips
Terri Harrington, yoga instructor at Gym One says: The benefits of yoga, meditation and the practice of breathwork all help in combating stress.
Yoga improves your digestion, it helps with sleep, improves the health of the heart and reduces blood pressure. Emotionally, yoga gives you that feel-good response and wards off mental stress and stimulates the brain in positive ways for optimal brain functioning. If you want to get really technical yoga releases GABA in the brain. People with anxiety disorders have reduced GABA. Yoga increases GABA. GABA curbs all the ill effects that come from excessive anxiety worry and fear.
Exercise of any kind would be my recommendation. So if you don't have the energy to do a run, then walk. If an hour work out just isn't possible, then try a 30 minute walk. Get your heart pumping. Use that negative energy to move your body in a positive way. Remember anything is better than nothing.
Laurie Moyer-Mileur PHD RD, drlalaura@me.com- a nutritional researcher and dietician in Cambria, gave me these helpful ideas. Plan ahead to make sure you have healthful snacks available - fresh or dried fruits, raw almonds or other nuts.
Identify restaurants or even fast food establishments that offer healthful (low-fat and nutrient dense) snacks or meal options. Stick to those menu items when ordering. By planning ahead you can maintain some control over your eating habits.