This is the Year of Prevention and Maintenance. : Are You Stressed Out? The Effects of Stress on Your Body

Health Tip - Are You Stressed Out?

What is Stress?

Stress is the emotional and physical way in which we respond to pressure.

Our body's way of responding to any kind of demand.

It gives you that extra burst of speed or an extra surge of power.

It can be caused by both good and bad experiences.

Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or anxious.

Types of Stress:

Distress (bad)

Distress is a negative emotion that most people generally try to avoid. When you are in a Distress mode it means that your body's resources are becoming over-burdened and tired.

Stress becomes dangerous when it interferes with your ability to live a normal life for an extended period of time.

Eustress (good)

Good Stress is called Eustress which is a helpful agent in your body. Eustress is the body's way of preparing for battle, making sure that all of the soldiers are sober, well-rested, and well-fed.

Sometimes small Stress is good for your body.

It gives your life balance and some excitement.

Some Symptoms of Stress:

Feelings - Anxiety, irritability, fear, moodiness, embarrassment, jumpy, depressed, hostile/angry, and frustrated;
Thoughts (psychological)- Self-criticism, difficulty concentrating and making decisions, forgetfulness, mental disorganization; unreasonable anger, less patience, less memory recall, preoccupation with the future "what if", repetitive thoughts, and fear of failure;
Physical Symptoms - Tight muscles, cold or sweaty hands, headaches, back of neck tension, headache, tense shoulders, sleep disturbance, stomach distress, more colds and infections, fatigue, rapid breathing, pounding heart, trembling, dry mouth, sore or tired eyes, heart or chest pains, oily skin/acne, or butterflies in stomach;
Behavior - Excessive nervousness, teeth and jaw clenching, and frequent urination.

Facts about Stress:

Millions of people suffer from Stress every day.
According to the American Academy of Family Physicians two- thirds of office visits to family doctors are for stress related symptoms.
Three out of four people experience Stress at least twice a month and 75% of the general population experiences at least some Stress every two weeks.
One fourth of all prescription drugs in the United States go to the treatment of Stress.
According to the World Health Organization depression related to Stress is among the leading causes of disability worldwide.
Fewer than 25% of those with depression world-wide have access to effective treatments.
Over 50% of lost work days are Stress-related.
Stress related mental disorders have been called the fastest growing occupational (work-related) disease in the United States.
Stress can prematurely age you causing wear and tear on your body.
Stress can contribute to:

Heart disease
High blood pressure
Stroke
Alcoholism
Obesity
Drug addiction
Cigarette use
Depression

Additional Types of Stress?

Survival Stress - "Fight or flight" a common response to danger.
Internal Stress - Self stress, worry about things we can't control or put ourselves in situations we know will cause stress.
Environmental Stress - A response to things around you that cause stress (noise, crowding, and pressure from work or family).
Fatigue and Overwork - This stress builds up over a long time and can take a hard toll on your body.

Common Causes of long and short-term Stressors:

Family illness
Recovery after injury
Career pressures
Life Ups - Downs
Jubilation - Depression
Promotion-Termination
Marriage-Divorce
Birth-Death
Driving (daily routines)

The American Psychological Association states that Stress effects the internal system of the human body:

Nervous System - make heart beat faster, raise blood pressure, changes the digestive process and boost glucose levels in the blood stream;
Musculoskeletal System - muscles tense up and tension headaches;
Respiratory System - breath harder, rapid breathing and panic attacks;
Cardiovascular System - increase heart rate;
Endocrine System - increases hormones (cortisiol);
Gastrointestinal System - increases eating more or less/nausea or pain;
Reproductive System - men impair testosterone and sperm and in women cause irregular menstrual cycles or painful periods;
Immune System - lowers immune system strength and causes illness before exams or big challenges work.

How Does Stress Affect the Body?

Tired
Insomnia
Raises hormones
Adrenaline and corticosterone (cortisol)
Unable to concentrate
Eating disorders
Think clearly
Mental breakdowns

Simple Steps to Eliminate and Reduce Stress From Your Life:

Pray
Identify the cause(s)
Monitor your moods:

Stop, breath, think it out
Document your feelings in a journal
Talk it out with a friend
Forgive yourself

Make time for yourself (2-3 times a week) 10-15 minutes a day:

Turn off the phone
Spend time alone (enjoy you and life)
Exercise (low cardio and fun)
Meditate
Get a message
Laugh
Take a warm bath
Read a good book or watch TV
Take a nap (10-15 minutes)
Listen to light music
Plan your time

Walk away when you are angry
Stand up and smile
Sleep on it (go to sleep and get a good night sleep)
Take a deep breath (adds oxygen to your system) and count to ten
Assess your priorities (life)
Say No! (it is okay)
Set reasonable goals for yourself and others
Eat healthy

Some Healthy Foods to Help Combat Stress:

Foods with Vitamin B 12 (broccoli, almonds, milk)
Supplements (vitamin B complex, vitamin C, Coq10)
Tea (chamomile, catnip, passionflower, skullcap, kava)
Calcium-rich foods (skim milk, soy milk, enriched orange juice)
Foods rich in whole grains (brown rice, quinoa, oatmeal, whole-grain cereal, whole-grain pasta, whole-grain bread)
High protein (almonds, black walnuts, mackerel, organic non-lean animal meat)
Omega - 3 Nutrients
Dark green leafy vegetables (raw or cooked)
Beverages without caffeine (decaf tea, coffee, caffeine-free soda)

Remember!

Power is Information

Recognizing when you are Stressed and Managing your Stress can greatly improve your life.

A healthy body and mind is the ultimate weapon to combat Stress.