What is Stress Doing to Your Body?
A chronic state of stress
can have widespread negative effects, such as:
• Poor digestion – reduced
digestive secretions can lead to bloating, abdominal pain and reflux.
•
Irregular blood sugar control – cortisol signals the release of sugars into the
bloodstream in anticipation that muscles will need fuel to help you run away.
These sugar spikes can lead to weight gain if the sugars are not utilised as
muscle fuel and instead converted to fat. Another reason to lay off the caffeine if you are stressed as this exaggerates this response.
• Hormonal imbalances – lack of
libido, menstrual irregularity and fertility issues can all arise when your
body switches to making stress hormones in preference to sex hormones.
- Brain health - did you know that the brain can reshape certain parts to promote resilience to stress or reinforce negative pathways that worsen the manifestation of stress-related conditions?
- We have the Hippocampus part of the brain which is responsible for emotional control, decision making, clear thinking and the Amygdala which is responsible for fear and worry (animal brain- going to get you out of trouble when you need it).
- But....Depending on how YOU deal with stress- you can either promote resilience through neurotrophic (adaptive and beneficial plasticity) factors promoting a healthy hippocampus or .....neurotoxic factors (maladaptive causing enlarged amaygdala and thus manifesting stress related conditions.
Neurotrophic Factors to add to your day or week:
Eat Fresh, remove as many packaged foods as possible and get back to basics with – lean proteins, antioxidant-rich fresh fruits and vegetables and essential fatty acids from oily fish, nuts and seeds, all nourish your neurotransmitters and add a healthy dose of stress reducing magnesium and B Vitamins. The last thing you want to do is stuff yourself with takeaways, sugar, unhealthy foods that are neurotoxic.
Exercise or move regularly – a fabulous stress buster, exercise helps burn up excess adrenaline whilst releasing the ‘feel good’ chemical messengers, the ‘endorphins’. And stretch- lengthening out tight muscles.
Get enough and quality sleep (seven to eight hours) – practice good ‘sleep hygiene’ techniques such as no TV or computer time for at least half an hour before bedtime and avoid caffeine in the afternoons. Dim lights an hour before bed to promote melatonin production or sit in a dim light room. Avoid being hot or cold. Make sure you are hydrated.
Meditate – particularly helpful if you cannot “switch off” your brain at night. There are numerous techniques available to help calm an overactive mind, such as transcendental meditation, mindfulness and creative visualisation.
Happiness and gratitude during your day. Even if its looking out the window and seeing a beautiful tree or txting or phoning a friend or dancing around the house. These are neurotrophic factors.
- If one is under stress, yet has adequate neurotrophic support, one should be able to cope with the stress load without causing unnecessary overwhelm, sadness or worry.
Breaking
the Cycle.. There are several nutrients and herbs
that can help calm an overactive stress response, which may be hindering you
from achieving your health goals. For example, magnesium is essential for the
nervous system by supporting the appropriate functioning of your brains
chemical messengers, the ‘neurotransmitters’. Magnesium also produces energy,
helping you resolve the fatigue that may come with being stressed. In addition,
the B vitamins (often taken as a complex) work as a team with magnesium to
support your nervous system as well as play a role in energy production
themselves.
A class of herbs known as ‘adaptogens’ may be helpful to increase
your body’s physical and mental capacity to cope with stress. Traditional
adaptogenic herbs include withania, rehmannia and rhodiola. If stress makes you
uptight you may also need anxiolytic herbs. These help reduce feelings of
anxiety and promote more restful sleep so you can handle the challenges your
day has for you more easily. Passionflower, zizyphus, and magnolia are all
anxiolytic herbs that have been extensively studied for their mild sedative and
calming effects. We can recommend formulas that contain
combinations of these herbs and nutrients depending upon your needs, so you can
break the cycle of chronic stress and get back on the path to wellbeing.
Stress is an inevitable part of modern lifestyles, but it
needn’t get the better of you nor keep you from reaching your health goals. By implementing healthy routine, coping strategies and natural supplements you can not only regain control over the stress in your life but thrive!