Stress: how to reduce its effects on the body?

I chose another topic today that I think we should become more aware of… stress . I strongly believe that our well-being is not only about diet, but also about other factors, such as movement, sleep and, last but not least, attitude .

What is stress and how to recognize it?                          

First of all, we must be grateful that stress exists and try to study it. Without stress, we may not have existed as a species. In many cases, the man of the caves often experienced acute stress (temporary - like "fight or flight") when the adrenal glands released hormones that prepared the body to make the best decision for defense: to sit and to face danger, or to flee. Cortisol, adrenaline, and norepinephrine are released into the bloodstream in large amounts, increasing pulse, blood pressure, and breathing , when the body becomes tense and ready to act.

But stress did not become useless even after people came out of the cave. What is your reaction when you are on the street at night, alone, and someone is watching you? But when you have to give a speech in front of your colleagues? Your heartbeat and breathing begin to be more alert, to give your body more energy and oxygen, your pupils dilate to better observe the environment, and your hands sweat from fear. The effects last somewhere around 60-90 minutes after the action has taken place, during which time the body tries to return to normal parameters.

Well, right now all the other functions of the body (like digestion or immunity) are put on the 2nd place, and the blood in the body fills the vessels in the limbs, muscles and brain so that you can fight better or run faster. Even if in the case of a speech there is apparently no predator and you have no one to run away from (even though you wish), the body has the same reaction. This type of stress can be useful if you are aware of it and try to manage it through different calming techniques. It can also be helpful if you want to finish a project on time, or reach the finish line at a marathon.

But how do we feel stress most often today?

Worry, anxiety, fear, anger … We’ve all heard of them. And that's how chronic stress was born! Debts at the bank, children screaming to feed them, or actually too many thoughts you can't get rid of… how can you sleep at night?

This type of stress is harmful in the long run, and is created by the thoughts we produce about a particular situation. It can be caused by work: too many projects, hours overtime, you don't like what you do? And then you go home: you move, divorce or get married, you argue with your parents.

Attitude and perceptions can determine how stressed you are. For example, if you start the day with a wrong attitude: "I don't feel like working!", Then you will not get out of this state and you only make the situation worse at work. An attitude like: "Today I finish the project" will motivate you to see the situation with different eyes, to succeed more and to be less stressed and productive.

How does stress influence our body?

Chronic stress hormone, called cortisol , is produced by the adrenal gland. Naturally, it decreases before bed and during sleep and increases again in the morning, when we need to wake up. Too high a level of cortisol, in the long run, can cause various diseases: heart attack (due to the fast heart rate), stroke (high blood pressure), type 2 diabetes (the liver produces too much glucose for energy, which the body cannot manage), digestive problems, depression, anxiety, insomnia and, very importantly, stress leads to weakening of the immune system .

Memory does not escape the effects of prolonged stress. Stress leads to a weaker memory , but also to speech difficulties and trouble finding words, as the brain can go into a "freeze" state. Moreover, increasing the level of cortisol in the brain ultimately leads to reducing the number of neurons (I hope you know what that means) and the synaptic connections between them.

Stress can really make you fat! As I said above, when you are stressed your blood glucose level rises, but to this is added the glucose taken from food. If you do not consume this energy, it is deposited in the form of fat, to restore normal blood sugar levels and not develop diabetes… even though in most of the cases it happens after all.

Stress control techniques

• Take a deep breath and exhale several times when you find yourself in stressful situations that are not life-threatening. Thus, you normalize the heartbeat. If you can, get up and get moving . It will improve your mood!
• Don't victimize yourself and be responsible for anything that happens to you! Don't look for quarrels, but for solutions . Judge less, love more ! Acceptance frees you from the many negative feelings you have that keep you from being calm.
• Try not to project yourself into the future and be grateful for what you have today. Often stress comes with negative thoughts about "what will happen if?". The brain does not differentiate between reality and the image we produce about the future, and anxiety appears easily.
• Most importantly, find a place where you can meditate and not be bothered. I recommend taking these moments for 10-15 minutes a day, and you can start by describing 5 objects around you, 3 things you feel and the taste you have in your mouth. If you don't like the idea, try yoga ! Practicing yoga a few times a week reduces stress hormones and calms you down.

And now… something more technical. 

• Reduce the consumption of coffee and green tea during stressful periods. Caffeine stimulates the adrenal glands and produces cortisol, so all you do is stressing yourself even harder.
• Avoid carbs that instantly increase your blood sugar : sweets, biscuits and pastries, juices and energizers, especially since in stressful times they have a double chance of turning into fat. Try to eat vegetables, fruits, make a calming tea and drink plenty of water.

Sources:

• The impact of stress on body function: A review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/
• STRESS AND HEALTH: Psychological, Behavioral, and Biological Determinants: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/
• Causes of Stress: https://www.webmd.com/balance/guide/causes-of-stress#1
• The Physical Effects of Stress: https://onlinemasters.ohio.edu/blog/the-physical-effects-of-stress/
• How the Fight-or-Flight Response Works: https://www.verywellmind.com/what-is-the-fight-or-flight-response-2795194
• Cortisol — Its Role in Stress, Inflammation, and Indications for Diet Therapy: https://www.todaysdietitian.com/newarchives/111609p38.shtml#at_pco=smlwn-1.0&at_si=5e8af97d7a7e8223&at_ab=per-2&at_pos=0&at_tot=1
• De ce îngrașă stresul?: https://scoaladeslabit.ro/de-ce-ingrasa-stresul
• I highly recommend the book 'The Power of Now', written by Eckhart Tolle. Becoming aware of your own reactions is a first step towards change… and a video: https://www.youtube.com/watch?v=3I5L2otW4r8&t=402s

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Lavinia Dinca

Nutritionist