Stress & Health

When does stress begin to affect health?



Life without stress can become quite monotonous. A little bit of stress is good. It usually encourages people to do better.

Stress is the ‘brain’s response to any demand’. It quickly releases hormones that make people find ways to protect themselves. The ability to cope with stress varies from person to person.

Too much stress can result in lack of sleep, headache, anxiety, depression and at times may affect one’s health.

                                                                            

 

The Heart:-

One study found that stress could increase heart attack risk by 23%.

After a stressful day at work some people tend to relax by drinking alcohol, or smoking, or gorging on food and this can result in adding weight. These activities can also contribute to heart problems by raising blood pressure and causing damage to the walls of the arteries.

Stress may also reduce blood flow to the heart, especially for women. Studies show that intense anger or anxiety may raise heart attack risk by more than nine times.

Diabetes:-

Stress increases the risk of diabetes. During times of stress the body increases the production of the hormone cortisol, which can increase the amount of glucose in the blood.  

 Stress can affect people with diabetes by poor management of the condition. They may drink more alcohol or exercise less. They may forget, or not have time, to check their glucose levels or eat well planned meals at the proper time.

Studies suggest that stress may contribute to the development of Alzheimer's disease.

Fertility:-

Stress can result in couples having problems getting pregnant or continuing a pregnancy. In men, stress could trigger the release of some steroid hormones that affect the metabolism of carbohydrates, fats and proteins. This could lower testosterone levels and sperm production in men hence making them infertile.

How can people protect themselves against stress-induced health problems?

The best way to reduce the risk of stress-related health problems is to tackle the stress itself.

1. Recognize the symptoms of stress. They could be sleeplessness, exhaustion, eating too much or too little and feelings of depression, anger or irritability, excessive smoking or drinking or even taking drugs.
2. Talk to and get support from friends and family. If they cannot help you,  get professional help from a counsellor or psychiatrist.
3. Move about. Exercise to relieve stress.  Physical activity and exercise increase production of the ‘feel good’ endorphins in the brain. Exercise helps with symptoms of depression, as well as improves sleep quality.

Some other ways to help deal with stress:

1. Be positive: Instead of saying "I can't do this," say "I'll do the best I can." Negative self-talk increases stress.
2. Use quick stress stoppers: If you start to feel stressed, count to 10 before you talk,  or take a few deep breaths or go for a walk.
3. Do something you enjoy: Engaging in activities you enjoy is a great way to hold back stress. Take up a hobby, watch a movie or have a meal with friends.
4. Daily relaxation: Use relaxation techniques such as meditation, yoga and tai chi. They can reduce stress levels.

Have Diabetes? Stay Active

Being active increases the amount of glucose that your muscles can use for energy. This results in lowering the level of glucose in the blood. Increasing physical activity can improve control of blood glucose by allowing the body to use insulin or oral medication more effectively. Over a period of time it may help you to reduce your medication.

Regular physical activity helps a person to maintain a healthy weight which is very important for  diabetes control. Activities can be labelled according to their levels of intensity. So, there are moderate activities , vigorous activities as well as muscle strengthening activities.

Activities to strengthen muscles

Lift weights using plastic bottles or cans as weights. Gardening activities such as shovelling  and digging can tone and strengthen the muscles. Use resistance bands. Work out with push ups  and sit ups where you use your body weight  for resistance. Carry or move heavy loads such as furniture or groceries. Practice yoga asanas.

 

 Moderate intensity aerobic activities

Activities such as brisk walking, cycling on level ground, hiking, mowing the lawn or volley ball make the heart beat faster and increase the heart rate. You breathe faster and you can talk but not sing words to a song.

 

Vigorous intensity aerobic activity  

Running , swimming ,skipping, martial arts, fast  cycling,  tennis , volley ball and football  make you breathe hard and fast, increase  the heart rate and you can speak  only a few words without taking a breath.

 

Exercise every day. 

Vary your activities so that your routine does not become monotonous.

• A minimum of two and a half hours of moderate aerobic activity in a week along with muscle strengthening activities that target  all muscle groups  for at least  2 days in  a week .
• a minimum of one and a quarter hours of vigorous intensity aerobic activities in a week  along with  muscle strengthening  for at least 2 days a week.
• A mix of moderate and vigorous aerobic activities Plus muscle strengthening at least 2 days a week.