What is stress?
How a individual response to internal and external perceived threats or challenges, and the way of reacting to any demand or pressure, whether physical, mental, or emotional. Root cause of stress can be from sources, including work, relationships, financial pressures, or significant life changes.
Stress can be seen as irritability, anxiety, or physical symptoms like headaches or muscle tension. While sporadic stress can motivate and make you perform better in sports and life, chronic stress over days, months, or years can have adverse effects on both physical and mental health in the long run, as from hunter-gather days, we are made to hunt or fight to mitigate stress, then go back to a non-stress environment
In 1930 Physician by the name of Walter Cannon stamped it by saying : any process that living things use to actively maintain fairly stable conditions necessary for survival .
Have you ever heard of Homeostasis is derived from the Greek word “steady”.
There are two types of homeostasis: negative and positive.
The negative type is a decrease in the internal environment to match external conditions, while the positive type is an increase in the internal environment to match external conditions. . This can be seen with hibernation in mammals, the decrease in body temperature and energy stores that occur during this process. Another example of negative homeostasis is strychnine poisoning, which decreases muscle activity, blood flow and metabolic rate to prevent further damage to vital organ systems.
The positive homeostasis is achieved by increasing the internal environment to match external conditions. These systems are found in a variety of different organisms, including plants and animals.
An example is the seed. When an animal eats the seed, it releases enzymes that digest proteins, sugars and fats while also degrading plant tissues. This gives the seedling access to nutrients that were previously unavailable to it.
What exactly does it mean to fight or flee? An evolutionary reaction when an individual is confronted with a threat or danger. During this stage, the body prepares and releases stress chemicals such as adrenaline and cortisol, preparing it to fight or flee from danger. It is a survival mechanism that allows individuals to run or eliminate threat
The Physiology Of Stress
This can be easily explained when your body experiences physiological changes known as the (fight-or-flight) reaction.
This response involves multiple systems in the body:
1. Activation of the Sympathetic Nervous System.
• The SNS is a component of the autonomic nervous system. When a stressor is recognized, the SNS triggers adrenal glands to release adrenaline (epinephrine) and norepinephrine. These chemicals prepare the body to respond with the threat by boosting heart rate, blood pressure, and breathing, and redirecting blood flow to critical muscles and organs.
2. Hypothalamic, Pituitary, and Adrenal (HPA) Axis:
• The hypothalamus secretes corticotropin-releasing hormone (CRH), which causes the pituitary gland to secrete adrenocorticotropic hormone (ACTH).
• ACTH stimulates the adrenal glands to produce cortisol, a stress hormone that regulates fluid balance, blood pressure, metabolism, and immune responses.
3. Additional Physiological Responses:
• Stress can increase blood glucose levels, widen pupils for better eyesight, and slow down non-essential biological activities including digestion.
The release of glucose offers additional fuel for muscles to adapt to the threat, while dilated pupils aid in absorbing more information about the surroundings processing your response .
Slowing digestion helps the body to concentrate on responding to immediate stressors rather than long-term processes like digesting.
The Benefits of Stress: Often viewed negatively, stress can have beneficial effects, particularly in short bursts. This is known as acute stress and can enhance performance and focus:
1. Improved Cognitive Function:
• Stress can sharpen attention and improve memory formation, aiding learning and problem-solving.
• Acute stress can increase motivation and drive, enhancing productivity and efficiency.
In some cases, stress can boost physical strength and endurance, allowing individuals to push themselves beyond their usual limits.
2. Enhanced Physical Performance:
• The adrenaline surge can boost physical abilities and function in situations requiring quick reflexes and endurance. This can be particularly in high-pressure situations such as competitions or emergencies.
• Acute stress can be a powerful tool when harnessed effectively, improving mental and physical performance when needed most.
3. Motivation and Resilience:
• Small amounts of stress can motivate individuals to achieve goals and develop resilience, improving coping mechanisms for future stressors.
• As individuals learn to overcome challenges and obstacles, this can increase confidence and self-esteem.
Alarming effects of Chronic Stress:
Chronic stress, defined as prolonged and constant stress over an extended period, can have severe adverse effects on various aspects of health.
Here are some of the critical adverse effects of chronic stress:
1. Cardiovascular Issues
• Hypertension: Persistent stress increases blood pressure, which can damage blood vessels and the heart over time.
• Heart Disease: Contribute to the development of coronary artery disease, heart attacks and strokes.
• Arrhythmias: Stress hormones can disrupt the heart's normal rhythm, leading to irregular heartbeats.
2 . Mental Health Disorders
• Anxiety: Chronic stress can cause or exacerbate anxiety disorders characterized by excessive worry and fear.
• Depression: Long-term stress can lead to depression, (sadness, loss of interest ) and other emotional and physical symptoms.
• Cognitive Decline: Chronic stress can impair mental functions, including memory, attention, and decision-making, potentially increasing the risk of developing dementia.
3.Immune System Suppression
• Increased Susceptibility to Infections: Stress can lower the immune response, making the body more prone to infections and illnesses.
• Slower Healing: The body's ability to repair tissues and wounds is compromised under chronic stress.
4.Digestive Problems
• Irritable Bowel Syndrome (IBS): Stress can trigger or worsen symptoms of IBS, including abdominal pain, bloating, and changes in bowel habits.
• Acid Reflux and Ulcers: Chronic stress can increase stomach acid production, leading to acid reflux and, in severe cases, peptic ulcers.
• Appetite Changes: Stress can cause changes in appetite, leading to overeating or under eating, which can further affect digestive health.
V . Metabolic Effects
• Weight Gain: Stress often leads to increased consumption of high-fat and sugary foods, resulting in weight gain and obesity.
• Diabetes: Stress-induced hormonal changes can affect insulin sensitivity and glucose metabolism, increasing the risk of developing type 2 diabetes.
6.Musculoskeletal Problems
• Muscle Tension and Pain: Continuous stress can cause muscles to be in a constant state of tension, leading to headaches, back pain, and other musculoskeletal issues.
• Joint Pain: Stress can exacerbate arthritis, increasing inflammation and joint pain.
7.Reproductive Issues
• Men: Chronic stress can lead to reduced testosterone levels, erectile dysfunction, and decreased sperm production.
• Women: Stress can cause irregular menstrual cycles, reduced fertility, and exacerbate symptoms of premenstrual syndrome (PMS).
8. Skin Conditions
• Acne: Stress can increase sebum production, leading to acne breakouts.
• Eczema and Psoriasis: Stress can trigger or worsen inflammatory skin conditions like eczema and psoriasis.
9.Behavioral Changes
• Substance Abuse: People under constant stress may turn to alcohol, tobacco, or drugs as coping mechanisms, leading to addiction.
• Sleep Disturbances: Stress can cause insomnia or other sleep disorders, further exacerbating health problems.
• Social Withdrawal: Chronic stress can lead to social isolation, reducing support networks and increasing feelings of loneliness and depression.
Managing Stress
Involves lifestyle changes, counter strategies, and medical intervention. Here are some proven methods:
1. Exercise:
• Regular fitness activities at the right intensity can reduce stress hormones and trigger the release of endorphins, improving mood and overall well-being.
2 Mindfulness and meditation:
• Practices like mindfulness meditation, deep breathing exercises, and yoga/ Taijii etc. can help calm the mind and reduce the physiological effects of stress.
3. Healthy Diet:
• A diet rich in fruits, vegetables, lean proteins, and whole grains can support overall health and counter the impact of stress. Balancing Macros and Micros
4. Adequate Sleep:
• Establishing a regular sleep routine can improve sleep quality.
V. Social Support:
• Building a network of supportive friends and family can provide emotional support.
6 Professional Help:
• Cognitive-behavioral therapy (CBT) can help individuals develop effective coping mechanisms.
7. Time Management:
• Prioritizing tasks, setting SMART goals, and taking breaks can prevent burnout and reduce stress.
Stress is an natural part of life, with beneficial and detrimental effects depending on its duration and intensity. While acute stress can enhance performance and resilience, chronic stress poses significant health risks. Understanding the physiological mechanisms of stress and employing effective stress management strategies can improve overall health and well-being.
If you like to learn more on wellness and how to manage rough times in life check below books or further study check the reference list
References
1. McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews, 87(3), 873-904.
2. American Psychological Association. (2018). Stress affects the body. Retrieved from APA website
3. National Institute of Mental Health. (2019). 5 Things You Should Know About Stress. Retrieved from NIMH website
4. Sapolsky, R. M. (2004). Why Zebras Don'tDon'tDon'tDon't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping.
5. McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews, 87(3), 873-904.
6. American Psychological Association. (2018). Stress affects the body. Retrieved from APA website
7. National Institute of Mental Health. (2019). 5 Things You Should Know About Stress. Retrieved from NIMH website
8. Mayo Clinic Staff. (2021). Chronic stress puts your health at risk. Retrieved from Mayo Clinic website
9. Sapolsky, R. M. (2004). Why Zebras Don'tDon'tDon'tDon't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping.
10 MANAGE STRESS & RELAX | Strength Attack. https://strengthattack.com/manage- stress-relax/
11.Herman, J. P., Maroun, M., & Richter-Levin, G. (2015). Good stress, bad stress and very bad stress. Stress, 18(3), 267–268. https://doi.org/10.3109/10253890.2015.1087091
12. McVicar, A., Ravalier, J. M., & Greenwood, C. (2013). Biology of Stress Revisited: Intracellular Mechanisms and the Conceptualization of Stress. Stress and Health, 30(4), 272–279. https://doi.org/10.1002/smi.2508
13.Herman, J. P. (2017). New perspectives in stress research: 2016 neurobiology of stress workshop. Stress, 20(5), 419–420. https://doi.org/10.1080/10253890.2017.1404001
14.Park, G., & Park, E. (2018). The Effect of Stress Vulnerability on Stress Level. Korean Journal of Stress Research, 26(1), 52–59. https://doi.org/10.17547/kjsr.2018.26.1.52
1V.EditorialNeuropeptide Hormones and Stress. (2004). Stress, 7(2), 73–74. https://doi.org/10.1080/10253890410001733526
16.Khademi Astaneh, R., Bolandnazar, S., & Zaare Nahandi, F. (2022). Exogenous nitric oxide protect garlic plants against oxidative stress induced by salt stress. Plant Stress, 5, 100101. https://doi.org/10.1016/j.stress.2022.100101
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