STRESS-THE SLOW POISON

“Anyone can become angry - that is easy, but to be angry with the right person at the right time, and for the right purpose and in the right way - that is not within everyone's power and that is not easy.” -- Aristotle

Stress is a term that is commonly used today but has become increasingly difficult to define. It shares, to some extent, common meanings in both the biological and psychological sciences. Stress typically describes a negative concept that can have an impact on one’s mental and physical well-being, but it is unclear what exactly defines stress and whether or not stress is a cause, an effect, or the process connecting the two. With organisms as complex as humans, stress can take on entirely concrete or abstract meanings with highly subjective qualities, satisfying definitions of both cause and effect in ways that can be both tangible and intangible.

Background

Biology primarily attempts to explain major concepts of stress in a stimulus-response manner, much like how a psychobiological sensory system operates. The central nervous system (brain and spinal cord) plays a crucial role in the body’s stress-related mechanisms. Whether these mechanisms ought to be interpreted as the body’s response to a stressor or embody the act of stress itself is part of the ambiguity in defining what exactly stress is. Nevertheless, the central nervous system works closely with the body’s endocrine system to regulate these mechanisms. One branch of the central nervous system, the sympathetic nervous system, becomes primarily active during a stress response, regulating many of the body’s physiological functions in ways that ought to make an organism more adaptive to its environment. Below is a brief biological background of the neuroanatomy and neurochemistry and how they relate to stress.

WHAT HAPPENS??

The Pathophysiology of Chronic Physical and Mental Stress

Physical or mental stress causes increased activity in the limbic system, especially in the region of the amygdale and hippocampus, in turn transmitting signals to the hypothalamus.  These signals cause greatly enhanced secretion of CRF (corticotropin releasing factor) into the hypophosial portal system which in turn stimulates the release of ACTH (adrenocorticotropic hormone).

ACTH activates, adrenocortical cells to produce steroids, especially cortisol. 

The effects of cortisol on metabolism during physical or mental stress can be life-saving, from mobilizing glucose, protein and fat in time of need following trauma, infection or debilitating disease.  This may include the rapid provision of energy sources, replacement of depleted proteins in damaged tissues and the re-synthesis of essential intracellular substances such as creatine phosphate, necessary for the maintenance of cellular life and reproduction of new cells.

During inflammation (the consequence of almost any damage by trauma or infection to tissue), the chief ability of cortisol is to stabilize damaged intracellular lysosomes, preventing their excess release of proteolytic enzymes such as prostaglandins and thus, in turn, helping to minimize the resultant inflammation.

However, long term exposure to cortisol greatly diminishes the body’s immune response, resistance to stress and inflammation:-

Migration of white blood cells into the inflamed area and phagocytosis of damaged cells is reduced

The immune system is suppressed, particularly that of T lymphocytes and antibodies in the inflamed area

Fever is lowered by reducing the release of interleukin-1 by white cells and diminishing their effect on the hypothalamic temperature control system, which in turn reduces the ability of the body to neutralize and destroy bacteria and viruses, otherwise unable to survive high body temperatures

Chronic gluconeogenesis and mobilization of lipids impairs insulin function and carbohydrate metabolism in turn, which may lead to diseases such as insulin resistance diabetes, hypertension, atheromatous changes in the intima of arteries, congestive heart failure and auto-immune disease

An appreciation of the patho-physiological mechanisms involved in the ‘allostatic loaded’ state (the undue physiological wear and tear on the body that results from the ongoing adaptive efforts to maintain stability (homeostasis) in response to stressors) will help one understand both the rationale behind many of the pharmaceutical and psycho-social interventions as well as that of osteopathic manipulative treatment.

The sick and suffering patient is someone in whom the body’s homeostatic, adaptive mechanisms have, for some reason, been unable to dampen the allostatic drives adequately, with consequent injury to body and mind.  Allopathic or osteopathic intervention is an attempt to de-facilitate these drives.

What takes the toll??

THE BODY:

Following are some of the physical effects of stress on our body

Palpitation : increased heart beat

Increased, shallow breathing

Tremors

Cold, clammy extremities

Moist eyebrows

Tightening of muscles, showing tightening of abdominal muscles, tense arms and legs, clenched jaw causing gritting of teeth.

Sweating

Constipation

Diarrhea

Dyspepsia

Increased frequency of urine

Irritability

Hyperacidity

Weakness

Hair loss

Loss of appetite

THE MIND:

 common mental effects of stress are:

Inability to concentrate

Difficulty with coming to decisions

Loss of self-confidence

Irritability or frequent anger

Insatiable cravings

Irrational fear

Panic attacks

Compelling emotions and mood swings

Uncontrolled mental stress can also induce people to become alcoholic addicts, show signs of bulimia or anorexia, lead to drug and nicotine dependency etc.

                   BEAT THE STRESS

The way of the body (exercise):

There are many proven health benefits to exercise, one of which is the bodies release of endorphins. Setting aside time for fitness is easy, when you get creative.

 Make it mandatory to ride a stationary bike or do crunches and leg lifts every time you are watching television. While working on the computer use an exercise ball to engage your core muscles which in turn, improves posture.

Chances are, nobody has to tell you that exercise is a great stress reliever. But here's the thing: You can reduce stress even more—and make that reduction last longer—if you tailor your workout specifically to your personality type.

You are what you eat:

People overlook the mind-body connections of stress. If your mind is stressed, you will probably feel physical symptoms; if your body is stressed, your mind will likely suffer. 

 Calcium promotes strong bone-growth, and it is also important for muscle relaxation. Because the mind and body are connected, relaxed muscles may help relax your mind. If you're often tense and tight due to high stress levels, consuming calcium may help relax your muscles.

That mid-day cup of coffee is an important part of your day. That dose of caffeine helps you feel energized, gain some mental clarity and improves your concentration. But, as soon as caffeine wears off, you may find yourself foggy and groggy.

 Instead of coffee, consider sipping a cup of chamomile tea. For centuries, chamomile tea has been used to help support a state of relaxation. Most people consume it in the evening, but don't be afraid to try it whenever stress arises.

To relieve stress, some people grab a fishing pole and head down to the river. If you're not into putting on rubber waders and casting into freezing water, you can instead choose to eat fish to help manage stress. Fatty fish such as salmon and mackerel help bring down cortisol levels, which elevate when stress levels are high.

When your body is under stress, magnesium levels tend to be lower. In one study published in the Cardiovascular Drugs And Therapy journal, researchers noted that competitive tri-athletes who supplemented with magnesium during a 4-week trial experienced lower overall levels of cortisol in their system than those who didn't.  Magnesium-rich foods to include in your diet plan are beans, broccoli, halibut, nuts, scallops, spinach and tofu.

Foods from the earth will keep your body and mind running in peak conditions. Try eating more natural fruits and vegetables for a month and you will notice the difference.

Laugh till your tummy hurts:

Laughing releases in endorphins, your bodies chemical that reduces pain and calms stress. Rent or go see a funny movie, or a comedy act. Laughter is contagious, so invite a couple friends to join you.

Play mind with mind:

"Don't let your mind play tricks on you," so the saying goes. The Buddhist monks teach that we must realize that all of our thoughts and stresses, stem from our own mind. People and situations aren't stressful, it's how we choose to feel about people and situations.

 Your feelings come from within you and your mind. It's time for you to choose to relax and let your stressful thoughts go, the moment you feel stress coming on, take a deep breath, slow your breathing and let your stresses go.

Easier said then done, I know. Try using 5 to 10 minutes of complete silence in the morning and at night. Within a week your meditation time will leave you feeling more in control of your thoughts and feelings. Life will become easier to live. Remember, it's all in your mind.

Your ears can help you:

Music soothes the soul, and in stressful situations (work deadlines, exams, breakups, moving, weddings, babies), playing classical music can act as a cause to slow down your breathing and heart rate.

Many scientific studies have shown that the brain exhibits different behavior when listening to classical music and one of those behaviors is that it causes the release of chemicals that make you feel better. These are the same ones that get released when you exercise.

Conclusion:

Bodybuilding is the best thing for making your overall life rock-solid. We are all individual of each other and may find unique ways to relieve stress. Take time to listen and learn about yourself as you develop a better sense of which path to relaxation is right for you.

Always remember, you are in control of your own mind and as a result you ultimately choose how to react to situations.