wellnesscenterusa.comPosted on 1/18/2008 by Susan Quinn, R.N., B.S.N
Stress is a naturally occurring phenomenon that happens to everyone, regardless of race, gender, or age. Stress can be both good and bad, and originate both externally (from the outside world) or internally (within ourselves). The reality of stress is that it is as certain as death and taxes. We have no control over the fact that stress is going to happen in our lives. Complete prevention of stress is neither possible nor desirable because stress plays and important role in psychological growth and creativity. However, one can work to prevent the harmful effects that stress has on the body. The first step in prevention is developing a greater understanding of the physiologic process of the body's reaction to stress.
You see, when stress occurs and continues to affect our lives on a regular basis, our bodies naturally encourage us to eat more, consuming the wrong kinds of foods. This happens because increased stress causes our bodies to produce a fat-enhancing hormone called Cortisol. At the same time, our bodies become depleted of the stress-reducing neurotransmitter called Serotonin. With the fluctuations in these substances, the body is forced into a vicious stress/fat cycle that is difficult to break.
When stress occurs (both good and bad), our body readies itself for a direct threat to its well-being, posturing itself for battle. Stress triggers the adrenal gland to produce hormones that cause changes in glandular secretions, skin reactions, and other physical functions. One specific hormone is Cortisol. Studies have shown that cortisol is directly linked to increased appetite, sugar cravings, and weight-gain (fat storage). As a result of causing increased fat, high Cortisol levels also place a person at increased risk for high blood pressure, high cholesterol, and diabetes. Additionally, research is beginning to demonstrate a link between high Cortisol and depression, bone-density loss, and cognitive function. The American Journal of Psychiatry has suggested that high Cortisol levels are also associated with rapid progression of alzhiemers-related dementia.
Serotonin, an important chemical for optimal neurological function and directly related to stress, is directly linked to appetite, mood, and libido. As a result, if someone has low levels of this substance, they will often have an insatiable appetite, a significant craving for carbohydrate-rich foods, and often feel depressed or irritable. Serotonin levels are known to increase when one consumes different foods like chocolate and seafood or vigorously exercises.
Again, it's important to realize that stress is a part of normal living. Really, there is nothing we can do to avoid life-stress, but we can learn new and healthier ways of handling stress, which will assist our bodies in preventing increases in Cortisol and decreases in Serotonin. Studies are proving the benefits of yoga , t'ai chi, dance, meditation, hydrotherapy, massage, aromatherapy, music, writing, and medication in helping patients relieve the physical and mental symptoms of stress. Quite often, the best therapy for alleviating stress is finding someone who will listen while you discuss your feelings surrounding your stress. Talking with and deriving feedback from a trusted listener, over stressful situations and events can help an individual navigate through their problems and reduce the level of stress related to them. Having a loving cat or dog has also been reported to relieve stress.
Herbs prescribed by healthcare providers may also help to alleviate stress. These herbs include ginseng, wild yam, chamomile, milk thistle, and nettle. Further, as stress can play a role in decreased immunity, vitamin supplementation may be helpful in preventing depletion. The best strategy for stress prevention is different for each person, but a combination of some of the methods mentioned may be quite effective.