Effects of Stress on the Body and Overall Health
It is well known that the effects of stress are felt by adults at some point in our lives. Stress comes in different sizes and levels, and the effects of stress can impact several aspects of your life. Various types of stress, such as emotional, mental, or physical, are part of our daily lives, and coping with them effectively will help you gain control of your life and maintain good health.
Sadly, dealing with stress daily is now part of our lives. Stress can be caused by mundane things such as searching for a lost key or being stuck in traffic. It can also be a deeper stress level, such as losing a job or facing a dangerous situation. The effects of stress have various implications on an emotional or mental level and on our overall physical health.
Most adults experience stress regularly, and it is one of the common reasons people visit their doctor. Over time, ongoing stress can contribute to a wide range of health concerns.
Background on the term “Stress.”
The term “stress” was first attributed to Hans Selye, who, in 1936, defined it as “the non-specific response of the body to any demand for change”. He conducted many experiments that subjected lab animals to different stimuli that would affect them emotionally and physically. Through his studies, he concluded that stress can affect one’s overall health. In his experiments, the animals developed physical changes similar to what humans may experience. These changes included enlarged adrenal glands, a shrunken thymus, and stomach ulcers. Selye’s research challenged the prevailing view of the usual causes of disease during his time.
What Is Stress? A Medical Definition
“Stress” is an organism’s total response to environmental demands or pressures.
Research on stress began much earlier than many people realize. In the early 1900s, physiologist Walter Cannon described the “fight-or-flight” response, and in 1936, Hans Selye published his research on the body’s response to prolonged stress. Today, the term “stressor” refers to anything that triggers a stress response.
What Happens to the Body During Stress?
Stress is a natural reaction to a stimulus that triggers specific changes in the body when subjected to it. Each organ in the body reacts differently to stress because each area has its natural response when coping with stressful situations.
The effects of stress are described below, and various body systems are affected when one faces threatening adversity or is on the verge of harm. What is so interesting is that no matter whether the threat is perceived or the threat is causing harm, the response from our body is the same. So, whether you are running from a lion, are nervous and upset while driving in traffic, or are watching a horror movie, many of these stress responses occur. Our bodies and minds cannot tell the difference between the cause of the stress, perceived or actual, triggering our reactions to stress.
Many people find that the effects of stress on the body include a feeling of increased pain and muscle tension, sluggish digestive issues, headaches, increased blood pressure, anxiety, depression, and weakened immunity.
How Chronic Stress Affects Your Body
Brain: When you sense a threat, the brain activates the hypothalamic-pituitary-adrenal (HPA) axis, signaling the adrenal glands to release stress hormones, including cortisol and adrenaline. Cortisol affects many body systems, including the heart, lungs, circulation, immune system, skin, and metabolism, so the body can respond quickly. Stress also affects memory, concentration, and reasoning. When stress becomes chronic, the stress response can stay switched on instead of turning off, and ongoing cortisol and adrenaline can contribute to more inflammation.
Heart, Circulation, and Lungs: In stressful events, the major organs in the body, such as the heart, circulatory system, and lungs, are also affected. In a highly stressful situation, when fear sets in, our heart rate as well as blood pressure rapidly increase. Breathing also becomes faster as the lungs take in more oxygen. Red and white blood cells are rapidly released from the spleen to deliver more oxygenated blood. Blood circulation will significantly increase, preparing the brain, lungs, and muscles for the added pressures and demands of stress.
Immune System: In a fight-or-flight situation, the immune system works like a military strategy, moving defenses to the skin and lymph nodes, where injury is most likely. This is one way your body protects itself in the short term. When stress continues, however, the immune system can become weakened.
The Mouth and Throat: When a person is in a dangerous situation or in harm’s way of a life-threatening event, the mouth and throat area will become dry since fluids are diverted to other areas of the body. This may cause difficulty with speech, especially if the throat muscles are in spasm.
Metabolic Reactions: During a stressful event, digestion slows so the body can send energy to the muscles and brain. Under prolonged stress, this can have a harmful impact on gut health.
The Relaxation Response: This is the final phase of the body’s response in an acute stressful situation. Once the imminent danger or harm has passed and the body is found to be unharmed, the level of stress hormones returns to normal. This is the “relaxation response,” allowing the body to return to normal while regulating its systems.
Tips for Handling the Effects of Stress
If you are under constant stress, it is best to try to figure out what is causing it. I know this is easier said than done. Most experts recommend keeping a journal to record when stress increases. This allows you to record conversations, weather, activities, or other things that occurred that may have contributed to your stress. I kept a journal in the beginning when I began to learn how to manage my chronic pain, and found it helpful to identify some of my triggers.
Healthy Habits That Help Manage Stress
Many people find the following habits helpful for managing stress:
- exercising
- meditation
- yoga or pilates
- staying hydrated
- eating whole foods, avoiding processed and sugary foods
Spending time with a pet can also be a comforting way to relax and manage everyday stress. If you feel you need more help, you may want to look into Cognitive Behavioral Therapy, which helps individuals identify triggers and their responses to them.
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Stress isn’t something to take lightly; as you can see from the list above, it can dramatically impact your overall gut health, metabolism, and pain. Learning how to manage the effects of stress on your body is important. If you need more help balancing the nervous system, learn more about our 8-Week Nervous System Reset.
Sources:
The American Institute of Stress, What is Stress, https://www.stress.org/what-is-stress/
American Psychological Association, How Stress Affects Your Health, https://www.apa.org/topics/stress/health