Stressed out?

Stress is viewed as a psychological problem, but its physical effects are very real. What we perceive as a stressor, whether physical, emotional or mental, poses a threat to homeostasis, or our well-being.

Pressure, anxiety and worry are emotional states that produce a defensive response, which can result in infection, physical or emotional trauma. Stress hormones infiltrate every cell in the body. Whether you feel ‘stressed out’ or not, being aware of the symptoms of the body’s three-stage reaction to stress will help you cope.

STAGE 1: Alarm reaction

The alarm reaction, also known as the “fight or flight” response, is the first reaction to a stressor. The body immediately responds to stress with a series of physiological changes that include:

• Increased secretion of adrenaline
• Elevation of blood pressure and acceleration of the heartbeat
• Muscle tension
• Impaired digestion
• Release of fats and sugars from storage to provide energy
• Rise in cholesterol levels
• Changes in blood composition result in clotting and an increased risk of heart attack and stroke. The pituitary gland increases production of adrenocorticotropic hormone (ACTH), which stimulates the release of the hormones cortisone and cortisol (hydrocortisone). These can suppress the immune response leaving a person more susceptible to colds and flu during this stage.

STAGE 2: Resistance

During this phase, if the stress continues, the body adapts to the stressor. This stage is marked by a loss of concentration, emotional instability, headaches, cold sweats, and waking up in the middle of the night with your mind racing. These warning signs should not be taken lightly.

STAGE 3: Exhaustion (“Burn-out”)

Most of us have felt “burnt-out” at one time or another. Sometimes a vacation is the best medicine, but in many cases, rest is ineffective. In this stage, the body capitulates to stress. The immune system and the body’s overall ability to resist disease are greatly diminished. Long-term stress may result in an ulcer, depression, heart attack, cancer, chronic fatigue syndrome, or other significant illness.

If you suspect that you are experiencing symptoms listed in any of these three stages, it is crucial that measures are taken to support your nervous system and adrenal function now.

There are many simple ways to cope with stress. Of course, the best approach involves diet and lifestyle changes (e.g., exercise, cutting back on one’s work schedule), but often they are not enough or may create even more anxiety.

Because of the powerful physiological changes that occur during times of stress, regulating adrenal hormones and supporting the nervous system are key to enhancing our coping abilities, and especially to limiting the long-term damage stress can induce.

Tips:

DIET

Include plenty of the following “smart foods” in your diet: chicken, beans, peas, dark green leafy vegetables, dried apricots, low fat milk, low fat yogurt, wheat germ, seafood, whole-grains, strawberries, carrots, spinach, cantaloupe, and other brightly-colored fresh fruits and vegetables.

Avoid processed foods and foods or ingredients that can stress the nervous system - chocolate, artificial sweeteners, carbonated soft drinks, junk foods, white flour products, sugar, heavy spices, snack foods, alcohol, MSG, and fried foods.

Limit caffeine to two servings daily. Caffeine depletes stress-fighting nutrients like vitamin C and B complex.

Small meals several times a day will provide nutrients, stabilize blood sugar, and free up energy.

Naturally raise energy levels with enzyme-fueled green drinks, spirulina, gingko biloba, and ginseng.

SUPPLEMENTS

B vitamins support your nervous system during stressful times and is fast acting. A B-Complex that includes 50 mg (or mcg) of the nine B vitamins taken every 5 hours is an effective therapeutic dose. Take with breakfast or lunch.

Vitamin C protects the immune system and is rapidly depleted during periods of stress. Take 1,000 to 3,000 mg daily.

Recent research shows a relationship between a deficiency of essential fatty acids and stress, anger and depression. 1,000 mg of fish oil (omega 3) should be part of your stress-busting nutrient program.

Adaptogens (“Adapt to Change”)

Adaptogenic herbs such as Siberian Ginseng, Schisandra, Rhodiola, licorice, and Gotu Kola can regulate the adrenal response quickly and protect your immune system during stressful times.

LIFESTYLE

• Get regular exercise. Physical activity can clear your mind, regulate stress hormones, and boost circulation to keep you alert during stressful times.
• Learn to relax. Progressive relaxation, meditation, massage, aromatherapy, and deep breathing are useful techniques.
• For a restful night’s sleep, eat yogurt as a late night snack. It is rich in the amino acid tryptophan which calms the brain, as well as calcium, which relaxes the body.
• Change your reaction to stress. Think about how you were able to positively resolve stressful situations in the past. Remember that stress is perceived! Your thoughts can alter your physiology. Change your thoughts, change your world.