By Suzanne Doad, MS, RD, LDN
Stress is everywhere these days and seems unavoidable in many cases. It activates the sympathetic nervous system, putting us into a “fight or flight” response. This is an adaptation that allows us to be alert, focused, and ready to act should a threatening situation arise. The corresponding rise in cortisol and adrenaline (hormones involved in the stress response) provides glucose as an energy source for muscles, temporarily increases insulin and blood pressure, increases blood clotting, and puts the immune system on heightened alert.
Unrelenting stress, whether it be physical, mental, or emotional, an actual threat or a perceived one, keeps us in this heightened state chronically. What was meant to be a protective system that functions temporarily as needed now causes a constant state of reaction and vigilance. This has a multitude of effects in the body, including:
- disruption of digestion and metabolism
- causing imbalances in the microbiota, which are the microbes living in our intestines that help to keep us healthy
- sleep and hormone disruption – this affects the circadian rhythm – see a more detailed explanation here.
- dysregulation of insulin signaling, leading to blood sugar imbalances
- impaired immune system function
- elevating blood pressure, potentially leading to hypertension
- and many more…
It is no wonder that many of today’s chronic illnesses and diseases have been linked to chronic stress and elevated cortisol. Some of these include irritable bowel syndrome (IBS), indigestion, hormonal imbalances such as thyroid disorders and PCOS, insulin resistance and type 2 diabetes, cardiovascular disease, depression, and various inflammatory conditions – including a number of autoimmune diseases.
Taking time out of each day to relax and unwind is an important strategy to help cope with the daily demands of life. Ideally, set aside at least half an hour a day to do something that you enjoy. Some suggestions on how to manage stress include:
- Exercise – go for a walk, jog, or stretch your body with yoga or pilates – decide what feels best for your body
- Spend some time in nature, visit a park, breathe the fresh air, get in tune with your surroundings
- Find a quiet place and read a book
- Start a mindfulness technique such as meditation, qi gong, or tai chi
- Engage in a craft or hobby that you enjoy – for me it’s knitting, known to some as “Irish Meditation”
- Cook a nourishing meal – enlisting the help of your family can make it more fun
- Put on your favorite music and dance
- Call a friend
- Watch a funny movie or TV show and LAUGH
- Take a refreshing nap
- Fill your bath with some epsom salt and relax – add some lavender essential oil for an extra calming effect
The previous strategies work because they help to reduce the activation of the sympathetic nervous system. When cortisol and adrenaline are reduced, our minds and bodies are able to calm down. Shifting the focus from external agitators and turning your focus inwards on what you can control may also be helpful.
Say you are in the middle of a meeting at work or sitting in rush hour traffic. You likely won’t be able to implement the aforementioned strategies, unless it involves putting on some soothing music in your car. If you are in a situation where you are unable to pause for a break, you may want to consider a breathing technique. The 4-7-8 breathing technique is simple and can be implemented almost anywhere.
Start by breathing in through the nose for 4 seconds. You can breathe in through the mouth if you have any congestion. Hold your breath while you count to 7. This is followed by an exhale through the mouth for 8 seconds. Repeat this cycle a three to four times until you feel more calm. If you start to feel light-headed, return to your normal breathing pattern. You could also try a shorter breath pattern, such as breathing in for 2 seconds, holding the breath for 3.5 seconds, and breathing out for 4 seconds.
What is your favorite way to destress?