April 15, 2008
April is National Stress Awareness Month
Stress can make people sick
By Claudia Dunn, RN, BSN, PHN, Healthy Hearts Coordinator
The Mayo Clinic defines stress as an unhealthy response to the pressures of life. Commonly, people experience physical reactions when they are stressed.
The human body developed these responses to deal the threats of wild animals and warriors attacking. It is known as "The Fight or Flight Response." Unfortunately, the body's ancient defense is not successful in coping with modern day pressures such as managing huge workloads and paying the bills.
If the body's response to stress is constantly activated, the person becomes more susceptible to life-threatening health problems. When people become stressed the Fight or Flight Response is activated. The adrenal glands increase your heart rate and blood pressure. Then Cortisol, the stress hormone, is released. This increases a person's blood sugar and decreases the body's ability to repair tissues. The immune system, which fights disease, and the digestive, growth and reproductive systems are also affected.
The Fight or Flight Response is self-regulating. Once the crisis stops, the hormonal levels return to normal. Long term activation of the Fight or Flight Response leads to overexposure to stress hormones which affects the entire body. Chronic stress increases a person's risk of obesity, insomnia, digestive problems, heart disease, depression, memory loss, chronic pain and immune problems such as susceptibility to infections or autoimmune disease where the body attacks it own healthy cells. It can also cause a person to develop certain behavioral or personality disorders, triggering asthma attacks and worsening many skin conditions such as psoriasis, eczema, hives and acne. Regrettably, some people develop unhealthy responses to stress such as overeating, smoking, chewing tobacco, over consumption of alcohol and/or the use of illegal drugs. These unhealthy practices increase illness and disease among people who are stressed.
One of the major causes of stress is poor time management. Too many people feel overwhelmed with their workload and due dates. A great way to improve time management is to prepare a master list of tasks. During the day scan your master list and work on tasks in priority order. Remember to avoid becoming overburdened. It is OK to say "No" to people in a firm voice. Another source of needless pressure is arguing. Do not argue with people who disagree with you. It is OK to choose to disagree. If the disagreement is based upon an important issue, find a way to negotiate rather than arguing. Compromising is a better method in solution obtainment and it does not waste time compared to quarrelling.
Life balance is very important to prevent stress. Take time for yourself. Eat nutritious meals low in fat and salt. Have a serving of protein no bigger than the size of the palm of your hand three times per day. Make sure you have fish at least three times per week and plenty of unsalted nuts. Both these items enhance brain chemistry and reduce the bad cholesterol which clogs arteries and prevents adequate blood flow. Consume whole grains such as oats, barley, brown rice and whole wheat instead of refined white grains and make sure you consume at least five to nine servings of fruits and vegetables a day.
Good nutrition assists the body's nervous system and helps in regulating the Fight or Flight Response. Take at least 45 minutes a day to exercise. Exercise improves blood flow and decreases stress. Exercise helps the brain make Serotonin. This chemical decreases stress and depression. Enjoy a hobby, this is a wonderful way to relax.
Make sure to add meditation into your life. There is not one correct form of meditation. A person must choose the form of meditation that suits them best. The goal of meditation is inner peace. Some people repeat a mantra, a prayer or a positive saying aloud or silently. Some people listen to relaxing music or read poems. Others select fluid movements with good posture and controlled breathing such as Tai Chi, Yoga and Qigong. Recently, the CANHR study from the University of Fairbanks discovered Eskimo dancing provided the same health benefits that Tai Chi does, due to the fluid movements. Therefore consider joining a local dance group.
Remember to focus on the positive items in life to include love and gratitude. No human being is an island. Make sure to socialize with people from work and outside of work. The support system of friendship is a valuable tool in combating stress.
Please note, if none of these methods assist you in decreasing your feelings of stress, make an appointment to see your medical provider and behavioral health specialist. They have wonderful tools to assist you in living a life filled with happiness and decreased stress.