How Stress Affects Your Body

Say you’ve got a great nutrient-dense diet, a good exercise plan, and solid sleep patterns, but your daily stress is serious. Do you think you cannot get sick? Yep! You sure can. Chronic stress is a key indicator for illness when left unmanaged. 

Stress has been known to increase the risk of heart disease, autoimmunity, hypothyroidism, and diabetes. Stress affects blood sugar control, promotes weight gain, impairs cognitive function, can worsen respiratory distress such as asthma and allergies. Almost every chronic condition is either associated with stress, or exacerbated by stress. 

Some specific areas that stress can affect include major body systems: the central nervous system, the cardiovascular system, musculoskeletal system, endocrine system, respiratory system, reproductive system, digestive system, and the immune system. There is almost no system in the body that stress won’t trigger.

Here are some common symptoms that stress can cause:

• Headaches- Specifically tension headaches and migraines.

• Depression- Stress induces depression, frequently chronic work-related stress is a contributor.

• Insomnia- Due to the hypothalamus-pituitary-adrenal axis, their arousal leads to sleeplessness.

• Stomach issues- These include but are not limited to: IBS, heartburn, ulcers, leaky gut, constipation or diarrhea. 

• Chronic Inflammation- This leading one to a compromised immune system, more susceptible to illness.

• Irregular menstrual cycles- Including harsh premenstrual symptoms or periods may stop in some cases.

• Lower back pain- This and other chronic pain has been linked to stress, most frequently work-related and lack of support.

• Acute stress symptoms- These may include increased heart rate, heart contraction, cortisol release, impacted blood flow.

• Shortness of Breath- And other respiratory symptoms or existing conditions triggered such as asthma, emphysema or bronchitis.

• Memory and learning difficulty- The brain’s mass and weight can decrease with chronic stress.

That’s the harsh news. But you know I won’t leave you stressed out about your stress without giving you some tools to reduce your stress! Try some of these stress-relieving techniques, and make the habits that leave you feeling more Zen a regular practice.

1. Exercise Regularly. This doesn’t have to be barbells, even a walk around the block can increase blood flow and induce endorphins to combat stress.

2. Reduce Caffeine. Especially if you feel jittery on caffeine.

3. Time with friends and family. Your self-worth improves, and increases oxytocin which is a natural stress reliever.

4. Laugh! This relieves your stress response and relaxes all your muscles.

5. Say NO. Doing too much causes stress.

6. Yoga. The mind-body connection, focus on breath, and lengthening of muscles all contribute to the release of stress. Yoga may be as or more effective on stress as prescription medications. 

7. Be mindful. Staying in the present moment can offset future worries and past rumination. Mindfulness may also increase self-esteem which can lessen anxiety.

8. Music. A good playlist can have a relaxing effect on the body.

9. Hug someone. Positive physical contact releases oxytocin and lowers the cortisol response.

10. Breathing techniques. Deep breathing activates relaxation, especially a deep inhale and a long, slow exhale.

Now is not the time to go it alone. As you have read, stress has serious consequences for your health. If you cannot handle the stress that is on you right now, call someone who can help. Everyone needs help at some point in their lives. There is no shame in asking for help to get your stress under control. Start small, like with daily walks, a warm bath, a sitter for a half hour alone, or finding something or someone who makes you laugh. We all deserve to live without chronic stress, so be ready to be vulnerable and reach out to figure out a way to stress less. Your health depends on it.