There’s no doubt that 2020 has brought increased stress, uncertainty and worries about the future.
Stress is something all of us can relate to at some point in our lives and, even though stress tends to be seen as negative, some stress is necessary at times for us to respond appropriately to certain situations. The stress response is part of our natural response to dangerous situations. In the past, the stress response was triggered for survival purposes - escaping a dangerous animal or avoiding a life-threatening situation. In modern times our stress response has adapted to differently evolving stressors which has resulted in the stress response being initiated by circumstances and incidents that are not actually life threatening. These new stressors may include managing a busy schedule, public speaking or receiving an email or phone call from your boss. Once the stress response is triggered, the adrenal glands start to produce stress hormones that lead to physical changes occurring in the body. Our adrenal glands are responsible for managing our response to stressors. They produce adrenaline, noradrenaline, cortisol and other hormones that help our body to adjust to potential threats and other imbalances. A simple thought or recollection of a memory that is uncomfortable or traumatic can trigger the stress response and cause the adrenals to secrete stress hormones. As an example, we may see an anxious person who is fearful of something and that persistent worrying thought is enough to initiate the stress response which can cause breathing difficulties, racing heart, sweaty palms, dizziness and digestive upset. Stress can be caused by emotional or psychological stress as well as physical stress. Financial hardship, relationship troubles, work pressures, family commitments, excessive exercise, various medical conditions and even the body’s pH balance can place pressure on the adrenal glands, impeding their stress adaptation ability. When our stress response is triggered by a strong emotion, our sympathetic nervous system is switched on and we are placed in our ‘fight or flight’ phase. In this phase, adrenalin is produced and the follow changes are observed:
During this phase, these changes are beneficial to us for a short time as they provide protective tools so that we can avoid danger in a timely manner. Other changes that occur during this phase include:
These other changes listed above may be sustainable in short bursts and acute situations, however, if these changes are sustained over a longer period of time, we can see the consequent imbalances and the extreme pressure these place on our body. During this ‘fight or flight’ phase of the stress response, the brain identifies this as an inflammatory state which leads the adrenals to secrete cortisol for its anti-inflammatory activity to elevate our pain threshold in order for us to survive. In this heightened state of adrenalin/cortisol release, we are less likely to feel immediate pain until these hormone levels have returned to normal. Although some stress is required in acute situations, prolonged stress burdens our body and aggravates many pre-existing conditions as well as triggering new conditions. Some signs and symptoms of chronically elevated stress levels are:
Chronic stress is harmful to our body and places us at risk of developing conditions relating to our nervous system, cardiovascular system, immune system, digestive system, reproductive system and hormonal system. Sadly, modern society sees many of us continuously engaging our sympathetic nervous system or ‘fight or flight’ mode instead of our parasympathetic nervous system or ‘rest and digest’ mode. This is detrimental to our physical and mental health outcomes. On the positive side, there are numerous steps we can take to lower our stress levels and improve our stress adaptation. Food as Medicine There are specific nutrients that act directly on the adrenal glands and the nervous system. By increasing these nutrients in your diet, you will improve your stress regulation capacity and reduce your risk of further imbalance. Some of these helpful nutrients include essential fatty acids, magnesium, tryptophan, the B vitamins, vitamin C, zinc and glutamine. Eating foods high in these nutrients will help to lower your stress levels. Chewing food thoroughly and slowly enhances digestion as it gives the digestive system time to produce digestive enzymes found in saliva produced in the mouth. If you are consuming lots of coffee or caffeinated drinks, try replacing some of those with herbal teas and water to reduce stimulation of the sympathetic nervous system. This will also increase your hydration and enhance your liver health. Herbal teas indicated in stress management include lemon balm, liquorice, chamomile and passionflower. If you suspect any food allergies or sensitivities, contact a qualified Naturopath to arrange testing to officially identify food sensitivities. Continued consumption of trigger foods will place stress on your immune system and contribute to imbalance. Herbal Medicine Herbal medicine offers rapid relief to stress sufferers as specific herbs exert therapeutic activity directly on the adrenal glands by toning the adrenal tissue and modulating the release of stress hormones. Some herbs work directly on the nervous system to target dysfunction and restore balance. Herbal medicine works quickly and effectively on many symptoms such as insomnia, anxiety, lowered energy and gut disturbances. Due to interactions with some medications and some pre-existing medical conditions, herbal medicine should only ever be prescribed by a qualified practitioner. Lifestyle Lifestyle habits can be harmful or helpful when it comes to stress management. Sleep hygiene is essential - getting enough sleep, avoiding stimulating activities such as screen time prior to bed, maintaining a regular sleep-wake cycle and turning devices off overnight are all helpful. Excessive alcohol consumption, smoking, using recreational drugs, gambling, poor (convenient) food choices or working long hours may seem like a solution for some people but these habits will be more harmful to your health and actually place more stress on the body. Moderate regular exercise is important in lowering stress levels but it is important not to over-exert yourself as this will place added pressure on your adrenal glands. Moderate or low impact exercises are more beneficial to people that are suffering from chronic stress as it gives the body a chance to regulate the release of stress hormones and restore balance. If you are suffering from chronic stress, prioritise relaxation time – you really deserve this time. During relaxation, we are able to engage our parasympathetic nervous system which allows evenly distributed blood flow to all organs and systems of the body. Without this, we are unable to provide nutrients and oxygen to all areas of our body. Don’t underestimate the power of sunshine and fresh air when it comes to stress management and mental health. The sun provides key nutrients to our body that assist our immune system, cardiovascular system, musculoskeletal system and facilitates the production of hormones required for stress regulation. COVID-19 has affected many people and caused elevated stress levels which places us at risk of developing chronic disease. If you are experiencing any signs or symptoms mentioned above, reach out to our Naturopath, Belle, who can help you manage and optimise your health. Belle Oneile is a Certified Naturopath and Mindfulness Practitioner working at Northern Beaches Integrative Practitioners. Belle can be contacted via belle@nbip.com.au or 0405 128 213 for further information or support.
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AuthorBelle is a Naturopath at Northern Beaches Integrative Practitioners on Sydney's Northern Beaches. Apart from being a mum, Belle is passionate about children's health, mental health, immune health and gut health. On this page, Belle shares some insight and tips on common (and not so common) health disorders via her blogs. Archives
December 2021
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