How stress impacts your body

How stress impacts your body

Simply put, stress is exposure to unusual situations. We face various levels and types of stress daily, and its impact on our well-being can depend on how well we manage and react to it. Left unchecked, however, stress can affect and harm our health.

Understanding the stress response

Stress is associated with a heightened release of certain hormones and is considered a state of worry or mental tension caused by a challenging situation. The surge of hormones released during stressful situations prompts the body to mobilise energy sources to help deal with the cause of the stress, which helps us effectively adapt to new circumstances.

For instance, skiing down a mountain may cause a release of adrenaline, which assists with focus and quick reaction when in potentially dangerous situations.

If this is a normal physical response, why do we see stress as a problem?

The problem comes when we become exposed to constant or repeated stress. Prolonged release of stress-related hormones can cause chemical imbalances and an inability to cope with situations – a body always preparing for fight or flight doesn’t have time to rest and recover.

Take the heart rate as an example. While under stress, a raised heart rate is normal, but a constantly elevated heart rate can affect heart health and may lead to heart disease.

Constant exposure to stress, therefore, increases the amount and level of hormones released in the body, and this response can result in irreversible health conditions like diabetes, obesity, and autoimmune disorders.

Self-help techniques to manage stress

Repeated stress can have potentially irreversible effects on our overall health. The World Health Organization offers these tips to tame stress:

1. Keep a daily routine

Routines create structure and can help you be organised, effective and in control of your time. A schedule helps you prioritise what matters and can aid mental, physical, and emotional well-being. Overloading yourself can increase stress, so start small.

2. Get sufficient sleep

Sleep helps repair, relax, and rejuvenate the body and mind and reverses the effects of stress. For better sleep:

• Keep your sleep routine consistent.
• Hydrated well with water and avoid alcohol, large meals, and caffeine before bedtime.
• Exercise, but mind your timing. Working outclose to bedtime can disrupt sleep; however, research suggests moderate-intensity activity like yoga, stretching and walking may promote sleep – but keep this within 60 to 90 minutes of sleeping to allow the body enough downtime to unwind.
• Stay cool, but not cold. (Between 15.6º C - 19.4º C)
• Keep a dark bedroom and remove electronic devices or light that can distract sleep.

3. Connect with others

Keeping in touch with others can lift our mood and help us feel less stressed. Having a community of trusted people around you can provide a sense of belonging, safety, and wellbeing.

4. Nutrition matters

Eating a balanced diet – that emphasises foods from each food group (fruits, vegetables, dairy, grains, and protein) – ensures your body receives the nutrients it needs.

5. Exercise regularly

Regular daily exercise can help reduce stress. Any movement counts, from simple activities like walking to more intensive exercises like lifting weights and doing sports. Walking tips:

• Start slow if you’ve been inactive. Try five-to-10-minute walks, and gradually build up.
• Set realistic goals, like 20-to-40-minute walks five days a week.
• Plan continually to stay on track with your fitness goals.
• Embrace bad weather. Consider activities like walking indoors when the weather is bad. As the sports idiom goes, there is no such thing as bad weather, just different training opportunities.
• Vary your route and make it social. Using different walking routes can add variety to your walks. Invite friends or family for a social activity with health benefits.

6. Limit media overload

News can keep us informed and connected but consuming too much of it can increase stress and worry. Reading or watching too much negative press can harm the mind and body, so it’s important to set limits like screentime limits, spending quiet time alone, and using meditation to calm the mind and regulate emotion.

 

 

LiveWell focuses on a holistic approach, separating wellbeing into four pillars essential for maintaining our overall health. We treat physical, mental, social, and financial health as key to building a complete state of health.