By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)
In the late 1900s stress became a popular buzz word, and in the 21st century the medical and health fields are now witnessing the complications of prolonged stress and its link to lifestyle diseases such as diabetes, cancer and heart disease. In medical dictionaries, stress is defined as: “a physiologic reaction by an organism to an uncomfortable or unfamiliar physical or psychological stimulus. Biological changes result from stimulation of the sympathetic nervous system, including a heightened state of alertness, anxiety, increased heart rate, and sweating”. Stress is necessary, in fact stress is an innate survival mechanism which all living species have inbuilt within them. Stress allows us to register danger; ‘fright’, at the same time gives us the confidence to protect ourselves; ‘fight’ and to run from danger; and ‘flight’ so that we may escape potentially harmful situations. If we did not react and respond to potentially harmful situations we could of course become injured, ill or our life would be in threat.
The physiology of stress and the mechanisms for which these responses occur is extremely complicated. To explain it simply, the Autonomic Nervous System (ANS); which is divided into the sympathetic and parasympathetic nervous systems controls all bodily functions such as breathing, heart function, digestion, healing, repair, reproduction, elimination and so on. Thankfully the innate intelligence of our body gives it the ability to know exactly how to work and function, because if we were required to control our own ANS and all bodily functions, we would have absolutely no time for anything else in the day!
When stress and survival are necessary, the Sympathetic Nervous System (SNS) becomes active instigating the “fright, fight, flight” response so that heart and respiratory rate may increase as well as activating appropriate skeletal muscle function. The Parasympathetic Nervous System (PNS) has an opposite role to the SNS and is therefore not active during stress. This system conversely controls functions such as; relaxation, energy storage, growth, repair, reproduction and digestion. So simply, when we are in stress mode, glucose becomes available from storage, the heart rate, blood pressure and respiratory rate all increase to meet the demand for nutrients and oxygen in the body. Stress hormones such as Cortisol and Adrenaline are released and growth and sex hormones decrease, digestion is repressed, immunity is weakened, pain perception or sensitivity reduces and in most cases memory becomes acute. The problem is that these responses were only ever designed to occur in short periods, today however, stress is rampant, prolonged and for many people causing adverse side-effects that are in no way health promoting.
Everyone can appreciate that the body is a remarkable machine which will cope and adapt to almost any situation, until it becomes overwhelmed. It is at this point when old injuries will be retraced, acute symptoms will arise, when oxidative stress occurs (a cellular degenerative event) and when illness commonly transpires.
For those who have study deadlines, exams or material to commit to memory, last minute cramming and learning is not the answer as our short-term memory is severely stunted when we are in a stressed state. This type of study or preparation tactic in fact has an opposite effect to what is desired, causing the body to ‘run on adrenalin’, an unhealthy state of being that can alter cognitive (mental) function and is strongly implicated in the development of heart disease and obesity.
In the past, various studies have linked stress to: cardiovascular disease, aggravation of inflammatory conditions, altered memory, insomnia, diabetes and an accelerated rate of cellular aging. It has also been frequently reported that stress causes; hair loss, disturbance of digestive function (constipation, gastric ulceration, bloating, diarrhoea), headache syndromes, miscarriage, infertility or difficulty conceiving, and so the list goes on…
When we are stressed healthy lifestyle choices and decision making are often jeopardised, leading people to smoke, indulge in unhealthy foods, over eat, drink excessively and to have inadequate sleep. If we frequently combine these unhealthy behaviours, biologically the body will experience what is referred to as ‘allostatic overload’. In the early 90’s the term allostatic load was first used to define the physiological consequences of chronic stress exposure (on the nervous system and the endocrine system). More recently the effects of allostatic load have been studied proving a link with oxidative stress, dis-ease, illness and indicating overall damaging effects on health.
Most people have heard their parents, grandparents or neighbours at some point say “calm down or you will give yourself a heart attack”. This does not of course happen literally, however the physiological effects of stress do cause the heart and cardiovascular system to work harder. Stress causes blood to redirect from the PNS controlled body systems to the skeletal muscles and the heart, leading to wearing (thinning or thickening) of the intricate blood vessels, thus increasing the susceptibility to clotting, atherosclerosis (plaque development), infarction (heart attack) and stroke. In addition the immune system will be afflicted by frequent colds latent viruses and will have an increased susceptibility to infection.
Today, hospitals, medical clinics and health professionals all around the world are witnessing a significant increase in stress related or ‘lifestyle’ disease (heart disease, diabetes, cancer, inflammatory disease and gastrointestinal illness). Statistics are showing that stress has become an imminent burden on health with heart disease being the leading cause of preventable death in the western world. In the past thirty years research and clinical practice have confirmed that cardiovascular disease commonly results from; inactivity, obesity, smoking and more recently from chronic stress, with associations being made with ‘intense physical exertion’ or ‘over-excitement’ and mental stress with chest pain, heart attack and cardiac death.
Another lifestyle dominant disease is cancer, which in the past thirty years has sadly become too common. With everyone knowing someone who has either had and fought cancer or lost their life to cancer and with a cure not necessarily around the corner, we really have to make every effort to take care of ourselves. When it comes to cancer, most forms are lifestyle related with only few forms actually having specific genetic links. There is no conclusive evidence suggesting that stress may lead to or be implicated with cancer, although cancer rates are rapidly increasing, and in finding a cure or solving this epidemic we must look holistically at all aspects of our lifestyle. What is known though is that cancer is a disease of the immune system and when we are under a great deal of stress or experience prolonged stress, our immunity is under tremendous strain to conduct simple actions such as destroying cancer cells and keeping us well. With any chance there may be no more cancer in twenty- fifty years time, but lets not wait for a ‘cure’, doing our best to be healthy, happy and well today is a far better stake.
At some stage in our lives we will all experience stress in some capacity. How we cope is specific to each individual and often influenced by culture, race, personal perception, education and career. The effects of trauma-induced stress are obviously quite different to social, physical, environmental or emotional stress. For instance if we witness a trauma on the road or are involved in a trauma, the shock and distress associated is in no way similar to work deadlines or domestic disharmony, however do have similar biological affects on the body. In any circumstance of stress seeking professional help and support is highly recommended so that we may avoid conditions such as post traumatic stress disorder (PTSD), anxiety or depression. In addition social support often plays a significant role in how we manage and cope with stressful events.
In desperation to meet the demands of life, people commonly “burn the candle at both ends” rather than finding or making the time to rest and relax. It is important that we manage stress, rather then fight or allow it overcome us. There are many functional ways for which we may achieve this, some include; Meditation, Yoga, an evening bath, exercise, Tai Chi, Qigong, movie nights, quality time with friends and family, Massage, Chiropractic care, Naturopathic preparations, dance, laughter fresh air and anything else that you may choose or enjoy.
In addition, posture correction, breathing, altering your perception, decreasing expectations on yourself and others, accepting that no one is perfect, remembering that it is ok to make mistakes, speaking and eat slower, communicating your feelings and developing a ‘glass is half full’ outlook may all aid in reducing and managing stress. Tai Chi for example is a very gentle and relaxing form of exercise, also referred to as a ‘moving meditation’. Many people whom partake in Tai Chi regularly comment on the sense of peace and relaxation that they experience, as well as its overall benefits on mind, body and spirit. Yoga is another form of ‘relaxation exercise’ that aims to encourage mental relaxation, breathing and musculoskeletal flexibility. The health promoting benefits of exercise are obvious and numerous. Physiologically, exercise is an opportunity to release stress or “blow off steam”, as exercise causes a healthy increase in heart rate, blood pressure and blood circulation and releases ‘feel good’ hormones known as Endorphins. Endorphins are the hormones involved in happiness and are a precursor to Serotonin release, a hormone which causes sleep and relaxation, which explains why we sleep well after an intense exercise session.
In addition, posture correction, breathing, altering your perception, decreasing expectations on yourself and others, accepting that no one is perfect, remembering that it is ok to make mistakes, speaking and eat slower, communicating your feelings and developing a ‘glass is half full’ outlook may all aid in reducing and managing stress. Tai Chi for example is a very gentle and relaxing form of exercise, also referred to as a ‘moving meditation’. Many people whom partake in Tai Chi regularly comment on the sense of peace and relaxation that they experience, as well as its overall benefits on mind, body and spirit. Yoga is another form of ‘relaxation exercise’ that aims to encourage mental relaxation, breathing and musculoskeletal flexibility. The health promoting benefits of exercise are obvious and numerous. Physiologically, exercise is an opportunity to release stress or “blow off steam”, as exercise causes a healthy increase in heart rate, blood pressure and blood circulation and releases ‘feel good’ hormones known as Endorphins. Endorphins are the hormones involved in happiness and are a precursor to Serotonin release, a hormone which causes sleep and relaxation, which explains why we sleep well after an intense exercise session.
The body is a complicated piece of machinery and achieving health and wellness can be a complex journey. However, it is achievable with commitment, enthusiasm and education. Change of course does not happen over night, but perhaps this information may be a motivating factor or reason enough to be a less stressed, and a more happy and positive person each day. Do your best to eliminate ‘health demoting’ behaviours, reduce stress and make every effort to augment your health beyond mediocre. Living a healthy, happy lifestyle is truly rewarding and enjoyable and will increase your quality of life dramatically. So today, perhaps even now, implement a ‘stress-less’ approach to life, use your good sheets, save nothing for tomorrow (except the leftovers for lunch the next day!), burn the nice candles, use the expensive crystal glasses, book in for a massage, try yoga, go to sleep an hour earlier and remember to breathe for your health today and in the future.
References:
- Cohen, S etal. (2007). Psychological Stress and Disease. JAMA. Vol 298 (14). Pg. 1685-1687.
- Bunker, SJ etal. (2003). "Stress" and coronary heart disease: psychosocial risk factors. Med Journ Aust. Vol
- Henry, JP. (1992). Biological basis of the stress response. Behav Sci Integ Psych & Behav Sci. Vol 27 (1). Pg. 66-83.
- McEwen, BS. (2008). Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediators. Europ Journ Pharm. Vol 583 (2-3). Pg 174-185.
- Lupien, SJ etyal. (2007). The effects of stress and stress hormones on human cognition: Implications for the field of brain and cognition. Brain Cogn. Vol 65 (3). Pg. 209-237.
- Jin, P. (1992). Efficacy of Tai Chi, brisk walking, meditation, and reading in reducing mental and emotional stress. Journ Psych Res. Vol 36 (4). Pg. 361-370.
- Contrada, RJ & Baum, A. (2011). The Handbook of Stress Science: Biology, Psychology, and Health. [Chpt 23: Exercise and Stress Reduction]. Springer Publishing Co: USA.
- Cobb, S. (1995). Toward an Integrated Medicine [Chpt 18: Social Support as a Moderator of Life Stress]. Amer Psych Press: USA.
No comments:
Post a Comment