Some things in our lives are up to our genes, other things depend on our lifestyle. We have much control over our lifestyle, and virtually no control over our genes (despite knowing the predispositions).
There are also environmental stressors and stress hazards. It can be argued that we do have some control over our environment, or at least how we respond to it. Genes and lifestyle changes may exacerbate or reduce environmental and stress hazards, but they will still be there. It is important to learn the dangers and how to avoid or perhaps handle stress.
Your lifestyle and your environment are interlinked, and stress is ingrained deep into our lives. Some people may deal with stress better than others, and some people are more susceptible to stressors. Every individual, even twins growing up in the same environment have different strategies to handle stress and cope with a harmful environment.
Here is what we know:
What we control in our life in terms of health is dependent on the following major factors:
- Diet and nutrition,
- Exercise and physical activity,
- Sleep and rest
- Environment and stress management
Environment and stress management is here because, like the other three, it is interlinked and affects the other three. Stress is a major contributing factor to problems with metabolism, disruptions in sleep, and everything else in our lives so we have to know about it.
Do not underestimate the effect of stress on your well-being. The overwhelming scientific evidence links excessive stress with a lot of factors and you may have heard these phrases:
Stress is a killer.
Stress is a silent killer.
Stress leads to an early grave.
Ancient wisdom and current scientific view
It is seemingly not a very scientific view but it highlights how many people see stress. Yet there are still a lot of people, perhaps you or someone you know one of those who disregard stress or perhaps do not define it as a threat to our well-being.
What is the scientific definition of stress?
Stress is a physiological response to a perceived threat or demand, characterized by the release of stress hormones (such as cortisol and adrenaline) and activation of the sympathetic nervous system.
Examples of environmental factors affecting stress include work-related pressure, financial difficulties, relationship problems, and major life changes.
Medical signs of stress include elevated heart rate, high blood pressure, muscle tension, headache, fatigue, digestive problems, sleep disturbances, and a weakened immune system.
What is stress and how do we experience it?
Stress is a common feeling that people and animals experience in response to threats, real and perceived. Stress could be the result of anything: from the consequences of choices that we made to environmental factors.
Stress plays a major role in our organisms with its benefits and drawbacks. Our ancestors developed responses to stress to survive and survive they did. We are descendants of thousands of success stories, many of these successes were achieved by overcoming stress. It helps to overcome stress to learn what it is.
Common stressors for people include:
- Work-related stress: Pressure to meet deadlines, workload, job insecurity, and workplace conflict.
- Financial stress: Worries about money, debt, and meeting financial obligations.
- Family and relationship stress: Conflicts with partners, children, parents, or friends, as well as separation or divorce.
- Health-related stress: Chronic illness, injury, or medical procedures.
- Life changes: Moving, starting a new job, or adjusting to retirement.
- Natural disasters and traumatic events: Earthquakes, hurricanes, floods, fires, and acts of violence.
- Social and cultural stress: Social and cultural expectations, discrimination, and prejudice.
There are also other stressors that we seem to forget about, but we can partially fix
- Noise pollution
- Light pollution
- Air pollution
These stressors can vary depending on individual circumstances and may also be unique to certain cultures, communities, and age groups.
Some things we cannot do anything about but some things we can change. There are two quotes that may help you.
“Insanity is doing the same thing over and over and expecting different results.” That witticism is usually attributed to Albert Einstein.
“Insanity is doing the same thing over and over and expecting different results.”
That witticism is usually attributed to Albert Einstein.
“If you don’t like something, change it. If you can’t change it, change your attitude.”
Maya Angelou
It is very little we can do about natural disasters, health problems of our own, and those close to us but change is good. The stability is good. Our bodies have a particular response to stress.
How does the body respond to stress?
The fight or flight response
The physical process of responding to threats in our body is known as the “fight or flight” reaction. It is also referred to as the “Emergency response” and the “acute stress response”.
The “fight or flight” response is an instinctive physiological reaction that occurs in response to a perceived threat or danger which is activated by the sympathetic nervous system. This response is a primitive, evolutionary adaptation that prepares the body to either fight or flee in order to survive or in anticipation of something exciting and important.
The science behind the fight-or-flight response is rooted in neuroendocrinology. When the body perceives a threat, it activates the sympathetic nervous system, which releases hormones such as adrenaline and cortisol into the bloodstream.
Like the tiger and the deer, predator, and prey, when you feel threatened or angry, or there is a lot at stake, adrenaline and cortisol will be released. This will have some or all of the following effects:
- Hormonal changes (primarily adrenaline and cortisol release)
- Rapid heartbeat
- Fast, shallow breathing
- Tunnel vision
- Sweaty palms (increase in sweating in general) as more blood is rushing to the extremities.
- Blood rushes to the large muscles in the legs and arms and increases tension (to help with running, striking, and grabbing)
There are significant benefits in the short term of this response and significant drawbacks in the long term if this stress response is left unchecked.
The “fight or flight” response is a natural and important survival mechanism, but when activated frequently or for extended periods, it can have negative effects on physical and mental health. The endocrine system and hormones also play a role in regulating long-term stress response and recovery.
Adrenaline and cortisol – the stress hormones
Cortisol and adrenaline are important hormones in the body that play crucial roles in regulating the stress response and other physiological processes. Cortisol helps regulate metabolism, immune function, and blood pressure, while adrenaline acts as a neurotransmitter and hormone that prepares the body for a “fight or flight” response in stressful situations. It increases heart rate, blood pressure, and energy availability by mobilizing glucose from storage. Adrenaline also enhances mental alertness and can improve physical performance.
While these hormones play important roles in responding to acute stress or dangerous situations, their chronic activation can disrupt normal physiological processes and contribute to various health problems.
Cortisol and adrenaline, also known as epinephrine, are both stress hormones that can have similar effects on the body in certain situations. However, they differ in their mechanisms of action and the specific physiological responses they elicit.
Cortisol’s effects are more long-lasting and systemic, while adrenaline’s effects are more immediate and localized.
Cortisol
Cortisol is primarily produced by the adrenal glands in response to stress. It plays a crucial role in regulating various bodily processes, including metabolism, immune function, and stress response.
Elevated levels of cortisol over an extended period can have detrimental effects on several body systems.
Cortisol, a hormone released during stress, can affect various bodily systems and lead to negative health outcomes over the long run, including:
- Immune system suppression: Chronically elevated cortisol levels can weaken the immune system, making the body more vulnerable to illness and disease.
- Decreased bone density: Cortisol can inhibit bone formation and increase bone resorption, leading to decreased bone density and an increased risk of osteoporosis.
- Decreased muscle mass: Cortisol can break down muscle tissue, leading to decreased muscle mass and decreased physical strength.
- Increased fat storage: Cortisol stimulates the release of glucose, which can increase appetite and lead to weight gain, particularly in the abdominal region. Cortisol also alters the way the body uses and stores energy, leading to increased fat storage.
It’s important to manage stress to prevent chronic elevated cortisol levels and maintain physical and mental health.
Adrenaline
Adrenaline is a hormone released by the adrenal glands in response to acute stress or emergencies. It acts as a neurotransmitter and has rapid, short-lived effects on the body. Adrenaline triggers the “fight-or-flight” response, which prepares the body for immediate action.
Similarly, chronic activation of adrenaline can have adverse effects on the body. The prolonged release of adrenaline can contribute to increased blood pressure and heart rate, which can strain the cardiovascular system over time. It can also lead to heightened states of anxiety and stress, potentially contributing to mental health issues such as anxiety disorders and depression.
Adrenaline affects the body in various ways over the long run:
- Immune system: Adrenaline suppresses the immune system by reducing the activity of immune cells and decreasing inflammation.
- Bone density: Prolonged exposure to high levels of adrenaline can lead to bone loss and decreased bone density.
- Muscle mass: Adrenaline can break down muscle tissue, leading to muscle loss.
- Fat storage: Adrenaline stimulates the release of glucose from the liver and increases the breakdown of stored fats, which can contribute to increased fat storage.
While both cortisol and adrenaline can influence immune function, cortisol’s immune-suppressive effects are more long-lasting and systemic, while adrenaline’s effects are more acute and localized. Adrenaline primarily acts to redirect energy resources and enhance immediate physical and mental performance during stressful situations.
These hormones are essential in stressful situations which warrant a response from us, they trigger our survival mechanisms.
While cortisol and adrenaline are important for short-term stress responses, chronic elevation of these hormones can have negative consequences for various body systems. It’s essential to manage and cope with chronic stress effectively to minimize the long-term impact on health. Strategies such as stress reduction techniques, regular exercise, adequate sleep, and a healthy lifestyle can help mitigate the potential negative effects of prolonged cortisol and adrenaline release.
The benefit of stress in the short term
Our ancestors were exposed to everyday dangers and they have learned to survive. Stress hormones like cortisol and adrenaline are released in response to stress and serve to enhance the body’s short-term survival response (fight or flight). These increased hormone levels help to increase heart rate, respiration, and blood flow to muscles, improving immediate physical performance. Being quicker, stronger, more perceptive, and more resistant to pain gives us an advantage in threatening situations. Being in this heightened level of alertness is great when an immediate reaction is necessary. Being constantly in this enhanced alertness state or being in this state for prolonged periods without rest is harmful. Your body needs rest and relaxation.
Chronic stress vs peak stress
There is a difference between consistent low stress and peak stress for the body. Consistent low stress, also known as chronic stress, occurs when the body is in a constant state of stress, without periods of relaxation. This can lead to a long-term buildup of stress hormones, causing negative health effects over time. Peak stress refers to short-term, intense stressors, like a sudden physical threat or tight deadline. These short bursts of stress are usually manageable and don’t cause long-term harm if they don’t occur too frequently.
The problems of consistent stress
However, when cortisol levels stay elevated for prolonged periods of time due to chronic stress, it can have negative effects on health such as a weakened immune system, decreased bone density, decreased muscle mass, increased fat storage, and elevated blood pressure, ultimately leading to physical and mental health problems in the long term.
Stress triggers
For some people who have experienced traumatic events or who have developed phobias, the fight or flight response gets set off by specific and inappropriate triggers. Things like loud noises, bright lights, certain character traits, or safe animals and situations can become objects of terror. The sufferer is not in control of the fight or flight response and can’t just snap out of it. It is a deeply-rooted evolutionary response that comes out of pattern recognition, a reaction to something threatening encountered previously. It makes perfect sense.
Think of it from this perspective. Our ancestors, before they became (arguably) top of the food chain, were still hunted as prey by large cats, bears, and canines. It may be the reason why we developed enhanced methods of vocal communication to point out potential dangers and our eyesight to spot a hazard. Being alert helped us to avoid gruesome deaths. This means that if we looked out at the bushes and saw something moving, even if 999 times out of 1000 it was nothing, it was still good. Learning to prepare to fight or flee, protected us when we finally faced the real danger that 1 time out of 1000.
Stress and modern human health
Unlike before, when our ancestors faced dangers in the face of massive predators with claws and scary fangs, the threats we face today are rarely as dangerous. However, our neuroendocrine system begs to disagree. Moments of stress in a predator-free environment are commonplace. We have the evolutionary background to overreact in most situations in order to survive when the real danger is evident.
There are things that we know about stress and how it impacts our health and we know of a few things to manage stress. It is more psychology than physiology, but we can cover some of it.
How stress impacts diet, appetite, and metabolism
The fight or flight response is controlled by the hypothalamus and the amygdala, which are parts of the brain responsible for regulating emotions, stress, and survival instincts. The response is a survival mechanism that has been hardwired into the human body through evolution and is triggered in response to perceived threats, regardless of whether the threat is real or perceived.
In today’s modern society, the fight or flight response can be triggered by many non-life-threatening events, such as public speaking, financial stress, or even exposure to chronic noise pollution.
How to handle stress and a harmful environment
It is obviously better to speak to a professional and it is mostly counselors and therapists that could suggest medication and lifestyle changes. Don’t ignore the fact that all the health aspects of your life are interlinked. Improving the diet also improves sleep, improving sleep improves response to stress, and managing stress helps to improve muscle gains and so on. It is a circle, or just your body really.
Drink some water before reaching for medications and vitamins
Remember how stress makes muscles tenser and increases heart rate, maintaining that alert state requires a lot of water. Drinking more water when experiencing stress is beneficial because stress can cause dehydration.
Cortisol, a hormone released in response to stress, can increase the amount of water lost through urine, leading to dehydration. Dehydration can worsen symptoms of stress and anxiety, such as fatigue, headaches, and poor concentration. Additionally, drinking water can help to regulate body temperature, which can rise during stress.
Staying hydrated is important for overall health and can help to reduce the negative effects of stress on the body. It’s recommended to drink at least 8 glasses of water a day and more when experiencing stress or increased physical activity. If someone is experiencing stress, a glass of water to cool down and hydrate can do wonders.
Take a deep breath after drinking water, to manage stress
Deep breathing can help to reduce cortisol and adrenaline levels and counteract stress in several ways:
- Stimulates the parasympathetic nervous system: Deep breathing activates the parasympathetic nervous system, which slows down the heart rate and reduces the release of stress hormones like cortisol and adrenaline.
- Increases oxygen supply: Deep breathing increases the oxygen supply to the brain and body, helping to reduce stress and anxiety.
- Slows down breathing rate: Slowing down breathing rate through deep breathing can help to calm the body and reduce the physical symptoms of stress, such as a rapid heartbeat and tense muscles.
- Reduces muscle tension: Deep breathing helps to release tension in the muscles and reduce feelings of stress and anxiety.
Overall, deep breathing is a simple, yet effective way to counteract stress and help to regulate cortisol and adrenaline levels in the body. Practicing deep breathing regularly, especially during times of stress, can have a positive impact on mental and physical well-being.
There are vitamins and minerals that can help manage stress.
Besides drinking certain vitamins and minerals to improve overall health, they can also help support the body’s stress response and potentially mitigate the effects of stress hormones like cortisol and adrenaline:
- Vitamin C: Antioxidant properties may help lower cortisol levels and improve stress tolerance. Going further, according to a recent study Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline, and anti-inflammatory polypeptides following ultramarathon running.
- B-Vitamins (B1, B2, B6, B12): Essential for proper nervous system function and can help regulate stress hormones. According to a recent study, Cortisol Awakening Response (CAR) was mediated by the effects of folate and B6.
- Magnesium: Helps regulate neurotransmitters involved in stress response and can lower cortisol levels. Magnesium helps to lower adrenaline and cortisol levels by acting on the adrenal glands and the hypothalamic-pituitary-adrenal (HPA) axis. It can help to regulate the HPA axis, which controls the body’s stress response and decrease the release of cortisol. Additionally, magnesium can interfere with the binding of cortisol to its receptors, leading to reduced cortisol activity.
- Omega-3 fatty acids: Can improve mood and reduce symptoms of anxiety and depression related to stress. Omega-3 fatty acids have been shown to have a positive effect on mood and cognitive function and may help to reduce symptoms of depression, anxiety, and ADHD. They can also help to lower levels of cortisol, a hormone released in response to stress, by reducing inflammation and improving blood flow to the brain.
- Calcium: Helps regulate muscle function and relaxation. Calcium supplements may have a modest effect on reducing cortisol and adrenaline levels. Calcium plays a role in regulating the release of hormones from the adrenal glands, including cortisol and adrenaline. Studies have shown that calcium supplementation can lead to small decreases in cortisol levels, especially when taken in combination with magnesium. However, the effects of calcium supplements on cortisol and adrenaline levels can vary and may not be significant for everyone.
- Adaptogenic herbs like ashwagandha and ginseng: Can help regulate cortisol levels and improve overall stress tolerance. There is not much evidence, but apparently, camomile tea is good for stress reduction.
It is important to note that stress management is multi-faceted and these vitamins and minerals may not necessarily address the root causes of stress.
It is always best to consult a healthcare professional before starting any new supplement regimen.