By Previnex®
As National Nutrition Month draws to a close we cannot overlook the final Pillar of Health – stress management. Stress – it’s that unavoidable thing that weighs us down on an almost daily basis. While we all know a couple of people who seem to thrive with stress management, going through their day foot loose and fancy free, even they probably live under the weight of stress. According to an American Psychological Association report titled Stress in America, 78 percent of Americans report at least one common side effect of high levels of stress. By having tools to better manage our stress we can help moderate the unwanted effects.
The 5 Pillars of Health:
- Diet
- Supplementation
- Exercise
- Sleep
- Stress Management
The Effects of Stress
Stress has the ability to affect us both mentally and physically. Some of the immediate signs of a high stress level include a rapid heartbeat, headaches, stiffness in the neck or shoulders, back pain, sweating and upset stomach or nausea. When stress is left unmanaged over a long period of time the outcome can be much more serious. Here are just a few of the potential outcomes of chronic unmanaged stress:
- Immune system impairment - Constant stress can lead to an increase in illnesses like colds and viruses, even if you're eating well and taking an immune support supplement.
- Cardiovascular issues - Stress is correlated with high blood pressure, abnormal heartbeat, blood clots, and hardening of the arteries (atherosclerosis). Studies have also linked it to coronary artery disease, heart attack, and heart failure.
- Muscle Pain - Tension from stress can lead to chronic neck, shoulder, and lower back pain.
- Digestive difficulties – Stress can exacerbate existing stomach problems, like gastroesophageal reflux disease (GERD), peptic ulcer disease, or irritable bowel syndrome.
- Impact on reproduction – Surprisingly, stress has even been linked with a number of reproductive mechanisms, like fertility, erectile dysfunction, problems in pregnancy, and painful menstrual periods.
- Respiratory complications - Stress has been to known to worsen symptoms of asthma and chronic obstructive pulmonary disease (COPD) worse.
Common Causes of Stress
If asked to list the stressors in our own lives, many of ours would take up several pages. Here are some of the most common causes of stress in our modern lives:
- Your health or the health of loved ones
- Emotional problems like anger, depression, grief, guilt, or low self-esteem
- Difficult relationships
- Major life changes
- Stress in your family
- Social situations like being underpaid, experiencing social isolation or feeling discriminated against
- Work
- Unemployment
- Financial stress
Steps to Better Manage Your Stress:
These five steps can help you manage your stress and avoid the unwanted side effects.
Step 1: Stay Active
Exercise is one of the very best ways to combat the effects of stress. By engaging in as little as 20 minutes of physical activity daily, regardless of how vigorous, you will release endorphins in your brain, forget about what is bogging you down for a short time and improve your mental state.
Step 2: Relaxation Techniques
Another great way to ward off stress is to engage in one of many relaxation techniques. You can start to use meditation as part of your daily routine. Or perhaps you can practice guided imagery or breathing exercises to help calm your nerves throughout the day. There are a number of great apps that put relaxation techniques at your fingertips.
Step 3: Focus on Activities You Enjoy
Begin to pay attention to the things that make you the happiest and try to spend more time doing those. Maybe you love to get lost in a book or you are happiest whipping something up in the kitchen. Finding things you are passionate about will help you keep the effects of stress at bay.
Step 4: Spend More Time with Friends and Family
Increasing the amount of time you spend with the people you care about has been shown to mitigate the effects of stress. Countless studies have shown that the more time a person spends with family and friends, the lower their levels of stress and depression.
Step 5: Nourish Your Body
When it comes to nourishment you get out of your body what you put into it. A healthy diet can be a great step towards lower levels of stress. Adding a high-quality multivitamin can help fill in any potential gaps missing in your diet as well.
Managing your stress is one of the most important things you can do for your mind and body. So many of us let stress dictate our day-to-day lives. By understanding the causes of your tension and how you can begin to manage them, you can start to take away some of the burden of stress.
