(also referred to as...) Acute Stress, Long-Term Stress
Description Stress is a physiological and psychological adaptation to physical, mental, or emotional stimuli that negatively affects the body. From an evolutionary perspective, stress queued our bodies into providing extra energy and adrenaline required for moments of survival. The events were usually abrupt and short term, such as escaping a predator or enemy, or stalking prey for food. Today, most stress occurs as a result of the modern "first world" lifestyle rather than physical threats related to our immediate survival.
During Stress When you are under stress, your body goes through a number of stages collectively known as the general adaptation syndrome. Under the initial short-term "alarm reaction" or "fight-or-flight" response, your body secretes adrenaline and other hormones from the adrenal glands, located on top of your kidneys. This results in a number of reactions that increase heart and breathing rates and raise blood pressure. The combination of factors promotes increased blood flow, oxygen, and glucose availability to your brain, heart, lungs and muscles in preparation for a response. The adrenal hormones also increase blood sugar levels as your liver releases stored glucose into the bloodstream. Fatty acids are also mobilized into the bloodstream, providing additional nutritional support if needed. Digestion slows or stops, cholesterol levels rise, and the blood becomes more prone to clotting. Sweat production also increases to reduce body temperature and help eliminate toxins. The combination of actions are the result of our natural response mechanism to sudden change and this series of initiations and reactions has ensured our survival as a species. The initial alarm reaction is followed by an adaptation or "resistance" stage that allows your body to continue dealing with a stressor long after the alarm reaction has subsided. The pituitary gland increases adrenocorticotropic hormone (ACTH) production, stimulating the adrenal cortex to release cortisone and cortisol hormones that break down fat and convert protein to energy. These hormones also promote sodium retention, maintaining elevated blood pressure. High levels of cortisol can weaken the immune system, interfere with white blood cell function, disrupt brain and nervous system function, and cause a number of other physical problems, outlined under What to Expect, below. "Exhaustion" follows the resistance stage and may result in a complete collapse of body systems or one or more organs or functions. This results primarily from either potassium ion loss and/or adrenal glucocorticoid hormone depletion. Potassium loss leads to poor cell function and eventual death. Adrenal glucocorticoid hormone depletion results in hypoglycemia where cells cannot obtain enough glucose and other nutrients to ensure proper function. Exhaustion may also be caused by weakened organs as long-term stress significantly strains the adrenals, blood vessels, heart, and immune system.
Symptoms and Signs: People under stress feel a general strain that pulls from many aspects of daily life. There is not enough time in the day to complete your tasks. Demands from work pile up faster than you can deal with them. Obligations at home cannot be fulfilled or are postponed due to the sheer volume of responsibilities. And you are generally fatigued and worn down. A number of ailments and situations, listed under What to Expect may also be signs that you are under stress. Symptoms of hypoglycemia may mimic those of stress.
Causes: Stress is caused by a number of seemingly invisible factors and is strongly influenced by the demands of modern life. Anything from deadlines to relationship issues to financial troubles can cause stress.
Stressors Stressors are physical or psychological triggers that cause stress. Today, we interact with countless stressors that, over time, can tax our various systems and weaken our ability to fight off ailments and disease. Stressors originate in physical, chemical, emotional, or personal form and are outlined below. Physical Stressors Physical stressors are the most easily recognized, as they are significantly stimulating and directly affect one or more senses. Physical stressors include crowds, paperwork, sound waves and noise, radios, televisions, telephones, temperature extremes, traffic, ultraviolet light, x-rays, and more. Chemical Stressors Chemicals are pervasive in our environment and many are toxic to your body. Excess exposure forces your body to exert additional resources to neutralize and eliminate the toxin. Chemical stressors include car exhaust, chemical cleaners, cigarettes, pollution, lack of oxygen, poisons, food additives and preservatives, pesticides, herbicides, fungicides, off-gassing (drywall, carpets, et cetera), unfiltered water, alcohol, junk food, food exposure to plastics, plastic wrap, and more. Chemicals can also originate from external or internal bacteria and viruses. Emotional Stressors Emotional stressors are any situations or experiences that result in personal anxiety, anger, nervousness, or resentment leading to stress. Emotional stressors include spousal conflict, poor office relations, demanding coworkers or superiors, demanding children, deadlines, bills to pay, the birth of a child, new marriage, loud noise, background noise, job loss, divorce, personal loss, trauma, illness, ill family members, preparing for significant events, and generally chaotic events. Personal Stressors Personal stressors are similar to emotional stressors, but exist solely because of personal action. Personal stressors include overwork, excessive physical activity, excessive mental activity, alcohol consumption, smoking, general substance abuse, and simply finding something to worry about, among other things.
What to Expect: Every person handles stress differently and the effectiveness of coping is dependent on one's genetic makeup and immune, nutritional, psychological, and spiritual health. While one person may be able to deal with stress very well, others are significantly affected. When under stress, a person is typically angry, anxious, depressed, fatigued, irritable, and lacking concentration and most of these symptoms stem from increased adrenal hormone production. A person may also experience lowered self-esteem, shallow breathing, nervous twitches, panic attacks, sleep problems, a lowered sex drive, cold hands, gastrointestinal disorders, and may grind their teeth. Nutrient absorption is also significantly compromised when your body is under stress, hindering the ability to restore lost nutrients. Many stress-related disorders originate from nutrient deficiencies.
Acute vs. Long-Term Stress Acute stress is not life threatening, however, long-term stress can pose significant danger. Manifestations of long-term stress can include cancer, diabetes, heart disease, and a weakened immune system as your body's defense mechanisms are gradually weakened over the long term and can no longer adequately deal with foreign organisms, chemicals, et al. Chronic stress also results in high levels of the amino acid homocysteine in the body, increasing the risk of arteriosclerosis and stroke. It is believed that stress contributes to 80% of all illnesses. Allergies, anxiety, backache, candidiasis, colds, depression, digestive problems, endocrine disorders, flu/influenza, headaches, heartburn, high blood pressure, infertility, insomnia, irritable bowel syndrome, liver toxification, malnutrition, metabolic disorders, migraines, nervous system disorders, poor appetite, premenstrual syndrome, skin disorders, substance abuse, ulcer flare-ups, urinary tract infection, and yeast infections can be caused or aggravated by stress. It has been historically thought that ulcers are caused by stress, however, they occur largely as a result of intestinal bacteria.
Remedies While the following list is quite extensive and should prove helpful in coping with stress over the short term, it is important you address the root cause(s) of your stress to ensure the most viable course of healing. Take direct steps towards eliminating sources of stress in your life. Though you may not accomplish as much as you might have in the past, you will be more healthy and refreshed to deal with future demands.
Amino Acids Tryptophan helps relax the body and induce a restful sleep. It also reduces anxiety and tension and acts as a natural antidepressant. Complex carbohydrates are an ideal source of tryptophan. Tryptophan is also available as part of a multi-amino acid complex and protein powder supplement. Depending on the country in which you live, tryptophan may also be available as an isolated supplement in capsule or tablet form. You may require a prescription. NOTE: It is not recommended to take a single amino acid for an extended period of time without supplementing with other amino acids as well. Long-term isolated amino acid supplementation can create an imbalance in the body
Antioxidants Antioxidants are generally important to protect against free radical (oxidative) damage caused by increased chemical or toxin exposure. Your weakened immune system cannot adequately protect against these elements when under stress and thus you must find other means to promote neutralization and elimination from the body. Antioxidants help stabilize free radicals so they do not cause damage and can be effectively removed from the body. A number of antioxidants are outlined below. Alpha-lipoic acid is both water and fat-soluble and is known as the "antioxidant's antioxidant" or the "universal antioxidant". In addition to being a powerful coenzyme, this antioxidant enhances the effectiveness of several antioxidants, including vitamins C and E, glutathione, and coenzyme Q10. It is found mostly in meat products, but may also be obtained from dark leafy green vegetables, especially spinach and broccoli. If supplementing, take 60 to 100mg daily. Vitamins C and E and the mineral selenium all have antioxidant properties and are further discussed below. Grape seed extract, green tea, pycnogenol, and superoxide dismutase are all powerful antioxidants as well.
Aromatherapy Bergamot, chamomile, grapefruit, lavender, sandalwood, and sweet marjoram are all useful for relieving stress. Most essential oils are stress-relieving, however the floral and woody scents are much more applicable. Add 10 to 20 drops of one or more oils to your bath. Place one or two drops on a tissue or kerchief and inhale throughout the day. Add one or two drops to your massage oil. Place several drops in your diffuser as well.
Anti-Stress Aromatherapy Bath Blend Use this blend to create a relaxing bath
after a stressful day... Ingredients: (Amounts given are for dried herbs. Triple if using fresh) 2 parts lemon balm leaves 1 part chamomile flowers 1 part lavender flowers Method 1 1. Add 1/ 2 cup dried blend directly to the bath as the bath is filling. Alternatively, place blend in an infusion bag or tied in a piece of cheesecloth and add to the bath as it is filling. 2. Relax in bath for at least 20 minutes. Method 2 You may also make a strong infusion/tea for the bath. 1. Add 1/ 2 cup herb blend to 2 cups boiling water. Steep for 20 to 30 minutes. 2. Strain and add tea to bath.
Foods If acid and heartburn is a problem, the following alkaline-producing foods will help: brown rice, millet, quinoa, miso broth, daikon radish, fish, lamb, kiwi, and fruits and vegetables in general. Apple cider vinegar, when taken during meals, also has an alkalinizing effect. Take 1 tablespoon. Note that although milk is commonly thought to cure heartburn, this acid-forming food actually produces acid in the stomach (only unpasteurized milk is alkaline-forming).
Herbs
Adaptogens A large variety of herbs have adaptogenic properties -- they help boost resistance to and deal with stress and bring the body's metabolic systems into balance. Ashwagandha, astragalus, ginseng, reishi, and suma are four herbs in particular that are known for their adaptogenic properties In Ayurvedic medicine, ashwagandha is considered a "rasayana", or superior rejuvenative tonic. Some studies suggest ashwagandha is more effective at dealing with stress than Korean/Chinese or Siberian ginseng. It is also known to promote proper mental function, reduce anxiety, and speed recovery from illness. To prepare a decoction, boil 1 to 2g of root for 15 minutes and cool. Drink up to 3 cups daily. If using in tincture form, take 40 to 80 drops three times daily. If supplementing, take 300mg twice daily. According to Traditional Chinese Medicine (TCM), astragalus strengthens the body's qi, (life force), particularly the outer energy, while herbs such as ginseng tone the inner energy. Both herbs are ideal for use in combination. To prepare an astragalus decoction, add 3 teaspoons root to 3 cups water and bring to a boil. Simmer for 30 to 45 minutes. Strain and divide into 3 doses for the day. If taking in tincture form, take 20 to 30 drops three times daily. If supplementing, take 6g three times daily. Of the various ginsengs, Korean/Chinese and Siberian ginseng are generally considered the most ideal types for dealing with stress. For more information on ginseng and recommended dosages, see the dedicated section on Ginseng. NOTE: Ginseng is generally not recommended for women or children. The triterpenes in reishi give the plant its adaptogenic properties. Reishi also proves useful in treating a large variety of other ailments that may or may not be directly influenced by stress. To prepare an infusion, bring to a boil 1 ounce/28g mushroom and 1 pint/473mL water. Boil for 20 to 30 minutes or until one third of the water is gone. Cool, strain, and divide into 3 doses for the day. If using in tincture form, take 20 to 40 drops tincture 3 times daily. For more information, see the dedicated section on Reishi. Suma has properties similar to Siberian ginseng and is referred to as an energy tonic adaptogen. The herb is uplifting and promotes energy. Suma is most commonly found in powdered form. Stir one tablespoon into a morning shake. To prepare an infusion, add 1 teaspoon suma powder to one cup boiling water and let steep for 10 minutes. Take three times daily.
Nervines A number of herbs have beneficial effects on the nervous system. Some, classified as nervine relaxants, help relieve the symptoms of stress and tension, while nervine tonics generally strengthen and heal the nervous system. Nervine herbs appropriate for dealing with stress include chamomile, lavender, kava kava, passionflower, scullcap, and valerian. Chamomile, passionflower, scullcap, and valerian work best when taken in tea form. In general, add one teaspoon to one cup boiling water and let steep 10 minutes. Drink three times daily. NOTE: These herbs have a sedating effect on the body and can cause drowsiness. Do not use while driving, operating heavy/precision machinery, or performing any other activity requiring a high, acute, level of awareness. NOTE: Passionflower is contraindicated in the first trimester of pregnancy and should be used only under the supervision of your midwife, naturopath, or other health practitioner. Use lavender seeds and essential oil in your home or workplace and let the relaxing scent soothe your nerves. You may also prepare lavender tea in the same manner as outlined above. NOTE: Do not use the oil during pregnancy as it is a uterine stimulant Kava kava is widely prescribed in Germany as a remedy for both stress and insomnia and is most effective in supplement form. Take up to 300mg daily of kavalactones, divided into several doses. DO NOT exceed this dosage. Taking 120 to 200mg 30 to 60 minutes before bed can make you drowsy and ready for sleep. If used to treat anxiety disorder, take 180 to 240mg daily, divided into several doses. NOTE: Do not use if pregnant or nursing. Also, do not use if you are 18 or under, except on the strict supervision of a naturopath or health practitioner.
Lifestyle The importance of "personal time" or "down time" cannot be emphasized enough. Your body heals best when at rest and you must balance frequent and frenetic activity with soothing, calming, quiet time for yourself. Even fifteen minutes will produce a relaxing state that helps you deal with the rest of your day. Sit in your favourite room or place. Enjoy a quiet cup of herbal tea. Catch a breath of fresh air and inhale deeply. Nothing invigorates your mind more than an oxygen boost. While you are at it, go for a slow-paced walk (with or without your pet) and enjoy the scenery. Remember, you are not rushing to get anywhere. The experience of walking is the key. If it is raining, you can still walk, or wait it out and watch your fish swim instead. Whenever you are alone, simply close your eyes and concentrate on your breath. For additional techniques you can employ during your person time see Therapies, Healing Aids, and More, below. Turn off the television. This constant visual and audio distraction provides unnecessary stimulation to your already overworked brain. Watch the news, or your favourite show, but do not leave the set on merely for the sake of leaving it on. Besides, you will save on energy costs, too. Turn off the radio. Continuing our "less is more" theme with the television item above, a radio again provides unnecessary stimulation. If you thoroughly enjoy listening to your station and find it helps you relax or stay calm or acts as a constant, then leave it on. If not, turn it off. You may also replace the randomness of the radio with your favourite music CD. Again, choose something more soft and calming. Stress and a healthy diet tend to be inversely proportional to each other. When stress levels increase, your body requires a greater quantity of nutrient to function properly. Unfortunately, food choices are often less than satisfactory when a stressed person is preoccupied with other matters. A healthy diet, though, is essential. Not only will you provide your body with the food needed to maintain various systems, quality foods will boost energy levels and promote a general feeling of well-being. And while you may not have time for a full course meal, keep fruit and vegetable snacks handy to satisfy hunger cravings. Carrots, cucumbers, pears, apples, oranges, and bananas are easily portable. The naturally occurring sugars are also an ideal substitute for the refined sugars found in candy, cakes, and pastries. When dining out, opt for salads and rice and vegetable dishes. Avoid fried and otherwise fatty foods that can irritate your digestive system. If heartburn is a problem, eat one or more of the alkaline-producing foods listed under Foods, above. Avoid antacids, which are addictive and can upset the pH balance in the stomach, leading to additional problems. Avoid coffee, refined sugars, and other stimulants that further strain your body's resources. These substances are often used by people under stress for a quick pick-me-up. However, once the initial energy boost dissipates, the resulting decline in energy often leaves you feeling more depleted than before. Caffeine also induces nervousness and interferes with proper sleep. Avoid chocolate, carbonated soft drinks, junk foods, fried foods, processed foods, heavy spices, eggs, pork, red meat, preservative-rich foods, and refined flours. These foods further stress your system. Avoid alcohol and smoking, which further tax your system. Alcohol consumption and smoking are also often used as escapist measures. Opt for relaxation techniques instead. Just say "no" to excess demands on your time. While this may not be appropriate in all cases, you can only take so much and odds are you have already reached your limit. Prioritize your responsibilities and determine whether additional commitments are feasible. Laugh your stress away. When you laugh, your immune response increases, tight muscles relax, and heart rate and blood pressure first rise, then fall lower than their initial levels. Laughing also helps you cope with stress, as opposed to becoming burdened by it. This healthy defense mechanism improves mood and is often contagious -- laugh and others often laugh with you! Slow your pace down. You cannot give every responsibility your full attention. Instead, save some energy for yourself while accomplishing other tasks. This may mean you should be giving 80 to 90% of your best as opposed to 100 to 110% over the long term. Accomplish tasks one at a time. Do not stretch yourself in too many directions at once. Focus on one goal, complete it, then move on to the next. This will reduce the psychological demands placed upon you and ease stress levels. If you worry for the sake of worrying, you cause unnecessary stress on your body. Instead, focus this extra energy on a hobby or activity you enjoy. Take up gardening, cooking, knitting, crocheting, recreational sports, low-impact exercise, et cetera.
Minerals Magnesium helps relax muscles and blood vessels. Take 300 to 500mg daily and use a chelated from such as magnesium glycinate or aspartate for optimal absorption. Do not exceed a total dosage of 1,000mg from all sources. Magnesium can act as a laxative and you may experience diarrhea at doses above 600mg. Reduce your level of supplementation if this occurs. Selenium is a powerful antioxidant and enhances immune function. One brazil nut contains enough selenium to satisfy daily recommended levels. If supplementing, take 100 to 200mcg daily. Zinc supports proper immune system function and helps protect against free radical damage. Eat 3 tablespoons raw pumpkin seeds daily. If supplementing, take 50mg daily on an empty stomach. Choose zinc picolinate, acetate, monomethionine or chelate for optimal absorption. Zinc competes with copper, iron and calcium for absorption. Thus, it is best to take these minerals separately. NOTE: Zinc intake greater than 100mg daily from all sources can depress the immune system and become toxic.
Miscellaneous Let the sunlight in. Artificial light disrupts your body's natural rhythms, further irritating stressful situations. Natural light provides your body with the necessary cures to restore proper rhythm, while the light itself tends to promote a general "feel good" effect.
Therapies, Healing Aids, and More Acupressure and acupuncture can restore energy flow in the body, promote balance of body and mind, and address a number of other ailments induced by stress. Regular exercise is an excellent way of clearing your mind, reducing stress, relieving tense muscles, and promoting the release of mood-boosting endorphins. The goal should be that of enjoyment rather than exertion. Do not take your stress out on yourself by pushing limits. Instead, choose low-impact exercise routines such as walking, swimming, or biking. Leave the Walkman at home and take in the scenery instead. Alternatively, if the scenery is more stressful than joyful, bring along your musical accompaniment. Massage therapy can help melt stress away. Meditation is an excellent technique for promoting rest, relaxation, and harmony and can promote, among other things, a physiological state known as a relaxation response -- the exact opposite of the stress response. By consciously slowing down, freeing your mind, and engaging in visualization techniques, you promote a physical state highly conducive to healing. Your breathing rate slows, your blood pressure drops, your muscles relax, and your brain waves change from faster beta waves to the alpha, delta, and theta waves associated with a more relaxed state. Upon completion of a meditation session, most people are often energized and invigorated. By performing some form of meditation three or more times per week, you will discover a new source of energy that will help you deal with the demands of daily life. Some theories even suggest that merely twenty minutes of meditation is equivalent to three hours of sleep. And no special skill is required to meditate (though working with someone more knowledgeable in the field can provide for additional avenues of exploration). Simply close your eyes, sit in a comfortable, upright position, and concentrate on your breath. Work from shallow, level breathing to breathing deeply with the diaphragm and watch how each deep breath further relaxes your muscles, your body, and your mind. Yoga, Tai Chi, and other movement techniques all promote a relaxation response and encourage harmony of both body and mind. Ensure you receive regular sleep. Though this may be difficult to achieve, proper sleep is necessary for your body to heal itself. Practice one of the mediation or movement techniques above one to three hours before sleeping to further promote a relaxed state.
Vitamins A B-complex supplement is essential when dealing with stress. This series of B vitamins supports your nervous system by providing the nutrients needed for proper function. They also support certain electrolytes as well, ensuring balance. People experiencing anxiety or depression often benefit from additional B vitamins. Take 50mg twice daily. As your body's ability to absorb nutrients has been compromised, it is important to make available the nutrients needed by your body to ensure proper function. A multi-vitamin with chelated minerals is recommended to provide full-spectrum supplementation of the essential vitamins and minerals you may not be receiving in your diet. Ensure your supplement is free of additives, colourants, preservatives, and sugar. Liquid multivitamins are also available for easier absorption. Vitamin C ensures proper adrenal gland function, helps protect cell membranes during stress, protects against infection, and has antioxidant properties. Take 2,000 to 10,000mg daily. Start at the lower dosage and increase up to bowel tolerance. Vitamin E helps protects lipids against oxidative damage, supports the cardiovascular system, and has general antioxidant properties. Take 400 to 800 IU daily.
Actions and Remedy Listings
For More Information ...
Canadian Mental Health Association -- Coping With Stress www3.sympatico.ca/cmha.toronto/sindex.htm
See also Acne, Anxiety Disorder, Backache, Cancer, Candidiasis, Common Cold, Depression, Digestive Problems, Flu/Influenza, Headache, Heart Disease, High Blood Pressure, Infertility, Insomnia, Irritable Bowel Syndrome, Liver Toxification, Malnutrition, Migraine, Poor Appetite, Substance Abuse, Urinary Tract Infection, Weakened Immune System, Ulcer, Yeast Infection
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