STRESS
Stress has become an all too familiar complaint today, hence the commonly heard phrase «stressed out.» While we think of stress as an outside force, it is actually how we react internally to external stimuli, whether it is family pressures, deadlines at work, or being stuck in traffic.
This innate mechanism was designed to help us cope with short bursts of stress, such as that caused by the attack of a predator. Our bodies have not adapted to handle the chronic stress so common today, which leads to damage and destruction throughout the body.
According to Dr. Hans Selye, one of the founders of the Canadian Institute of Stress, the physical experience of continuous stress has three stages: alarm, resistance, and exhaustion. In the alarm stage, our bodies engage in their biologically programmed fight-or-flight mode. The stress hormones catecholamines (adrenaline and noradrenaline) and glucocorticoids (cortisol) are released. Secreted by the adrenal glands, these hormones prepare the body to fight. When this occurs, the body enters a catabolic state; that is, it begins to break down fuels (fats, stored sugar) to provide energy. Our senses are heightened and heart rate, blood pressure, blood volume, and pulmonary (lung) tone increase to enhance the function of the heart and lungs. At the resistance stage, the body works to heal itself by adapting resistance mechanisms to counter the negative effects of stress. If the stress continues, we may eventually fall into the exhaustion stage. Mental and physical fatigue sets in, and stress-related disorders may surface.
Numerous studies have linked stress to increased risk of heart disease, cancer, diabetes, high cholesterol and blood pressure, anxiety, depression, memory loss, insomnia, muscle tension, obesity, fatigue, low libido, erectile dysfunction, and menstrual cycle disturbances.
It is absolutely critical to find positive ways to handle stress. There are a variety of lifestyle, nutritional, and supplemental approaches discussed in this chapter.
SUPER STRESSED
Did you know that nearly 50 percent of adults suffer adverse health effects from stress? In fact, stress-related ailments account for between 75 percent and 90 percent of all visits to the doctor, and stress is linked to the six leading causes of death—heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.
SIGNS & SYMPTOMS
Changes in appetite and weight
Decreased concentration, memory problems
Depression, mood swings
Digestive problems (upset stomach, ulcers, colitis, constipation, and diarrhea)
Exacerbation of asthma or arthritis
Fatigue
Headaches
High blood pressure
Immune deficiency and increased risk of infection
Infertility
Insomnia
Loss of libido
Muscle tension
Nervousness, anxiety, irritability
Skin disorders (rash, hives)
RISK FACTORS
Almost any aspect of life, from the weather to work, traffic, and family relationships, can cause stress depending on how you respond to these events. Even small things such as spilling your morning coffee or being low on gas might trigger stress. Here are some of the most common triggers for stress:
• Being the victim of a crime or being in an accident
• Family demands and disagreements
• Financial concerns and taxes
• Holidays and special events
• Home-related concerns such as renovations, buying or selling, and moving
• Illness or death of a loved one
• Unexpected events or events we cannot control
• Work, new work, or loss of work
DOCTOR’S ORDERS
Doctors frequently see patients only after the negative effects of prolonged stress have started. As a result, they are often left to treat the visible complaint, such as insomnia, blood pressure, ulcers, or depression. In most cases, these secondary health concerns are treated with prescription medications, but healthy eating, sleep, and stress management should be the central focus.
The main class of drugs used to treat anxiety and stress include the benzodiaz-epines, namely, alprazolam (Xanax), clonazepam (Rivotril), diazepam (Valium), and lorazepam (Ativan). These drugs work quickly (30-60 minutes) to ease anxiety and promote relaxation, but they are addictive and have numerous side effects, including drowsiness, loss of coordination, dizziness, and impaired memory.
People suffering from chronic stress may also want to seek the help of a mental health professional to identify and resolve issues in their life, or to provide support for coping.
Dietary Recommendations
Foods to include:
• Drink lots of purified water and calming herbal teas containing chamomile, lemon balm, and passionflower.
• Eat a diet rich in low-glycemic carbohydrates such as whole grains, legumes, and fruits and vegetables. These foods provide essential nutrients that are needed to help the body deal with stress.
• Fish and flaxseed contain essential fatty acids that are necessary for proper brain and nervous system function.
Foods to avoid:
• Caffeine and alcohol can trigger and worsen stress. Wean off caffeine slowly to avoid withdrawal symptoms, which can worsen anxiety. Avoid soft drinks, which are high in caffeine, sugar, and alcohol. Limit alcohol to one to two drinks per day.
• Fast foods and processed foods (snack foods) are high in saturated fat and sugar and low in nutritional value. These foods can trigger anxiety and mood swings.
• Sugary foods cause fluctuations in blood sugar, which may cause mood swings and worsen stress. Cut down on candy, baked goods, condiments, and snack foods.
Lifestyle Suggestions
• Develop a positive attitude toward life’s many challenges and work on managing anger and hostility. Practise controlling or redirecting your frustrations into something positive.
• Train your mind to react differently to current triggers.
• Learn to be more flexible and let go of things you cannot control.
• Develop strategies to deal with stressful situations or avoid the things that cause the most stress. (For example, listen to music, news, or an audio book while driving; bring a book to the doctor’s office and read while you are waiting.)
• Proper time-management and organizational skills help prevent stressful situations from occurring.
• Embrace friends and family. Studies show that close friendships contribute to less stress and a longer life.
• Get regular exercise. Exercise releases nervous energy and induces a calming effect. You can do vigorous exercise such as running or calming exercises such as yoga.
• Get adequate sleep at night. Sleep allows the body to recuperate and regenerate. When we are tired, we are more susceptible to stress.
• Deep breathing calms the body and slows heart rate. Consider meditation or acupuncture to promote calming.
• Massage helps loosen muscle tension caused by stress and improves circulation.
• Don’t smoke. Many smokers light up when they are stressed, but smoking actually worsens stress and causes nervous system damage.
Top Recommended Supplements
B-vitamins: Essential for nervous system and adrenal function; a deficiency can cause anxiety and worsen the response to stress. Dosage: Look for a product that provides 50-100 mg of the B-vitamins and take daily.
Calcium and Magnesium: Promote calming and relaxation, and support muscle and nerve function. Levels of these minerals are depleted by stress and anxiety. Dosage: 500 mg calcium and 200 mg magnesium, three times daily with meals.
Lactium: A milk protein that contains bioactive peptide with anti-stress properties. Several studies have shown that Lactium can help reduce the physical and mental effects and symptoms of stress. Dosage: 150 mg twice daily as needed.
Suntheanine: A patented extract of theanine, an amino acid in green tea. It promotes calming and relaxation without drowsiness or addiction. Dosage: 50-200 mg daily.
Complementary Supplements
Panax ginseng: An adaptogenic herb that helps reduce the response to stress. It also supports physical and mental performance, immune function, and adrenal gland function, all of which can be hampered by stress. Dosage: 100-200 mg daily.
Relora: A combination of magnolia and phellodendron, which reduces stress without causing drowsiness. It is non-addictive. Dosage: 250 mg three times daily.
Rhodiola: Helps reduce fatigue and improve mental alertness when under stress. Dosage: 170-185 mg daily, providing 4.5 mg of salidroside.
Valerian: An herb with relaxing and calming properties. It causes drowsiness, so it can be helpful for those with insomnia due to stress. Dosage: 300-500 mg of an extract an hour before bed.
Vitamin C: Helps the adrenal glands in dealing with the stress response. It also helps in the production of important neurotransmitters that are required for mood and proper sleep, and it provides support for cardiovascular and immune function. Dosage: 500 mg twice daily.
FINAL THOUGHTS
To better manage stress and reduce its adverse health effects, consider the following:
1. Eat a healthy diet that is rich in vegetables, fruits, legumes, nuts, and seeds, and choose lean protein and healthy fats.
2. Reduce or eliminate processed fast foods, caffeine, refined starches, sugar, alcohol, and tobacco.
3. Identify your stress triggers and work on strategies to cope more effectively. Try yoga, tai chi, meditation, massage, and acupuncture to promote relaxation.
4. Get regular exercise and adequate sleep.
5. Consider taking B-vitamins, calcium, magnesium, Lactium, and Suntheanine.
