STRESS is the non–specific response of the body to any demands. STRESS does not only produce discomfort if ignored, it can lead to serious chronic illnesses. The physiology of stress presents immediate, intermediate, and prolonged effects on the body. The importance of understanding this physiology becomes evident when necessary steps are needed to be taken to deal with the symptoms they produce. Stress events contribute to the onset of disease; worsen the symptoms of a current disease; and can cause the relapse of disease in recovered individuals or the reoccurrence of symptoms where diseases are being controlled. Medical research is seeing a direct link between diseases and stress. Some estimates say 40–80% of all visits to the doctor may be directly related to stress.
Three physiological systems are directly involved with stress: the nervous system, the endocrine system, and the immune system. When we experience stress the body sends a neural message to the brain and then passes through the reticular activating system either from or to the limbic system or the thalamus. This activates the hypothalamus which in turn activates the endocrine system and the autonomic nervous system (ANS)
The ANS consists of the sympathetic and the parasympathetic branches. The sympathetic system kicks in to protect the body from harm while the parasympathetic calms the body down so it can rest and repair.
As soon as the sympathetic nervous system perceives a threat its “fight or flight” response includes:
- Releasing stress hormones such as adrenaline, noradrenaline, and the glucocorticoids (Cortisol)*
- Heart and breathing rate increases to supply needed blood and oxygen
- Blood is shunted to the brain and vital muscles
- Perspiration increases to help cool the body down as it prepares to fight
- Chemicals are released to help with inflammation and blood clotting
- Sugars and fats pour into the blood to help release extra energy needed
*Cortisol is released from the adrenal glands following a sequence of events initiated by the production of corticotropin–releasing hormone (CRH) in the brain. Cortisol stimulates the production of extra nutrients such as glucose and fatty acids to help cope with the stress. Raised cortisol levels are associated with a suppressed immune system, heart disease, cancer, osteoporosis, and aging.
The key point is that the stress response is designed to move us from a threat. However, in todayÂ’s age we generally no longer have to run away. Our stress today is more associated with bills, work, family, etc. We no longer channel that stress by moving our body out of harms way. Without physical movement stress hormones remain and begin to affect physiological systems. When the body works to cope with stress, it produces byproducts. If these byproducts are not dealt with in a productive way, they result in all out physiological reactions or illness and diseases.
Stress has also been shown to accelerate the pace of brain aging and can result in the loss of neuronal function and even loss of brain cells. Evidence suggests that glucocorticoids can produce cognitive deficits and these effects are most pronounced in older individuals.
Becoming Stress Resistant
- Get a checkup to rule out medical conditions
- Examine where your stress is coming from
- Put yourself first; take care of yourself
- Learn to say “No”
- Enjoy life (smell the roses); Laugh
Move your body: exercise. Medical research has shown that exercise improves mental ability and coping strategies. Exercise can be as effective in some circumstances as drug therapy in treating stress. In addition to aerobic exercise, strength training is equally important. Exercise is a key strategy in achieving and maintaining physical and mental well–being. In summary: walk with a friend, join a gym, sign up for aerobics, step classes, kick boxing, try dance.
Chinese medicine also lends a hand to control of stress. As reported in the Holistic Networker, Chinese medical view of stress is that excessive emotional stimulation or suppression sets up an imbalance of the basic life force energy, or QI (see JuneÂ’s article on Wellness and the Immune System), thereby injuring the body and producing disease. Chinese acupuncture and massage, as well as Tai Chi and QiGong exercises, can alleviate stress symptoms by releasing endorphins and improving the circulation of blood and lymphatic fluids. People who meditate regularly report a lowering of their stress reaction, a feeling of serenity.
Stress of life is unavoidable. However, it can be managed and shaped to produce the optimum health and happiness. The results of chronic stress affect both the physical and emotional health. Reduction of stress is fundamental to self–care and life physiological health.
