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Overhaul Your Stress Machine
Are you revving too high, running on fumes and sputtering at stops? Get yourself into the fix-it shop for diagnostics and a 10-point tune-up.
By Elson Haas, MD |
July-August 2003 |
Costs and Causes
What's That Grinding Noise?
Repair Guide
High-Octane Fuel
Special Protection
The Seven Types of Stress
It seems like stress is just an unavoidable part of today’s fast-paced,
competitive world. But is it really? Stress is the body’s instinctive response
to external environmental cues, as well as to one’s inner thoughts and feelings.
It is how you react to perceived danger — the “fight or flight” response, for
example. But you do have some control over how stress operates in your life.
Once you understand the dynamics of stress, in fact, you can actually retrain
and retune your body and mind to handle stress differently. It is important
to note that, technically, stress does not come from life’s situations or
problems. Rather stress comes from our reactions to these things. In other
words, for stress to negatively influence your health, you must first perceive
the stimulus as a threat. Anxiety is the natural reaction to a threatening
situation. Your body interprets anxiety as fear, and fear stimulates the body’s
“fight or flight” response. That response was originally programmed into our
physiology in order to help us cope with threatening situations — lion attacks,
for example — that occurred only occasionally and that passed (for better or
worse) rather quickly. A large, sudden release of cortisol, adrenaline and
other chemicals can give you life-saving speed, strength and agility for a brief
period. But spending too much time in a constant, low-grade “fight or flight”
mode — a phenomenon known as chronic stress — can create a biochemical profile
that spells serious trouble for your health. It’s like trying to constantly
over-rev your engine, or driving on the freeway with your emergency brake on.
The result: bad fuel efficiency, certain breakdown and a lot of unnecessary
repair bills.
Costs and Causes
In modern life, stress is primarily the result of the
conflicting demands placed on us by work, family and lifestyle. Many people
respond stressfully to intense emotional experiences or personal life changes.
Others just consistently overreact to their day-to-day lives. In some cases,
stress is self-imposed through personal desires for accomplishment. Certain
people are even stressed by extreme weather or overexposure to electronic
stimuli (too much TV or computer time). But most of the time, at least in our
culture, stress is triggered by the nagging feeling of not having enough time to
do all there is to do. A certain amount of stress can actually be useful,
since mild stress can serve as a motivation for focus and productivity. However,
as noted, when the stresses of life grow too extreme or too numerous, a wide
range of physical and mental problems can result. Whatever the source,
stress can drain your body’s resources. It significantly weakens the immune
system and makes the body more susceptible to disease. It also manifests as an
astonishingly wide variety of physical problems, including headaches, backaches,
infections, skin conditions and constipation. Heart disease and even cancer can
also result from long-term exposure to stress. Why? When you’re stressed, the
brain and pituitary gland react by releasing adrenocorticotropic hormones, which
in turn stimulate the adrenal glands to produce a variety of hormones, including
epinephrine and norepinephrine (commonly known as adrenaline). These hormones
increase the blood pressure and heart rate, constrict blood vessels to reduce
blood flow to the digestive tract and internal organs and increase blood flow to
the muscles and brain. Thus coiled for action, the body is prepared for “fight
or flight.” This defense mechanism prepares the body for an exertive action
that will ensure escape or survival. However, when no real danger is present and
no physical outlet or relief is provided, then the chemical operatives in this
defense mechanism may instead be turned inward, wreaking havoc with your
physiology, organs, emotions and mind.
What's That Grinding Noise?
Along with reducing blood flow to internal
organs, stress interferes with the body’s natural functions by producing
irritating chemical molecules that damage cells, organs and blood-vessel
linings. Stress responses also “eat up” important nutrients, which can make
already weakened tissues more vulnerable. Though all parts of the body are
affected by stress, certain areas seem to be more sensitive than others. In
my estimation, the digestive system is the most easily influenced. Constipation,
indigestion, loss of appetite, diarrhea and peptic ulcers are common
stress-related digestive problems. Stress initially increases the stomach’s
production of hydrochloric acid, resulting in heartburn, gastritis and ulcers.
The extra stomach acid also affects the function of the pancreas, which in turn
impedes digestion and nutrient absorption.
The impacts of stress to your body’s other systems are many and varied: - Stress can manifest in the circulatory system as atherosclerosis and
high blood pressure. As adrenaline stimulates the liver to release more glucose
and cholesterol into the blood, cholesterol levels can rise to unhealthy
levels.
- The musculoskeletal system suffers from the buildup of tensions
in muscles in joints, as well as from the toxins generated by disrupted
metabolism.
- Your psychological outlook and emotional welfare can be
deeply affected by acute and chronic stress. Symptoms of depression, insomnia,
anorexia nervosa, irritability and sexual problems can all result from extended
stress.
Repair Guide
Now that you understand how real and serious the effects of
stress are on the body, you’re probably more motivated to find ways of
counteracting them. There are plenty of effective (and mostly pleasant) things
you can do to minimize and manage stress. Here are some of my
recommendations:
- HAVE MORE FUN. Schedule in and actively pursue activities that
you enjoy and that help you relax.
- EXPRESS YOUR FEELINGS. Emotions need regular venting and evolution.
Stuck, unexpressed emotions are the building blocks of pain and illness.
- GET ENOUGH SLEEP. Poor sleep habits interfere with your body’s
ability to rest, heal and recharge. If you have trouble sleeping, seek out the
causes and get some help addressing them!
- EXERCISE. Regular physical exercise is one of the best ways to clear
away tension and build energy. It also helps you to adopt a better life
perspective and to feel more in control of your circumstances.
- PRACTICE RELAXATION EXERCISES. Breathing, meditation and
visualization exercises help you let go of mental worries and allow you to
experience precious moments of calm and inner peace. I believe that this quiet,
“nothing happening” space is where the healing process begins.
- DEVELOP GOOD RELATIONSHIPS. It is important to have authentic
friends in whom you can confide and find support. Those who love and accept you
— people who will listen and advise, but won’t judge — are your true friends. It
can also be very fulfilling to be a true friend to someone else.
- EXPERIENCE LOVE AND SATISFYING SEX. A primary relationship
that’s loving, sensual and sexual can also be a major stress reducer. Having an
understanding, accepting companion to receive your hardworking body and mind can
be the best therapy available. That said, if you do not currently have such a
relationship in your life, turn to the other helpful therapies. If you are
lacking touch, consider getting massage or another form of healing bodywork (you
can always trade hand and neck rubs with a friend).
- CHANGE PERCEPTIONS AND ATTITUDES. When ideas or views are not
serving you, it’s wise to examine and adapt them. It’s important to learn to
respond to life’s situations and not just react. This is a true
“response-ability”! Hanging onto frustrations, holding grudges, and playing the
victim/blame game are not in your health’s best interest. When you can, step
back from the little struggles and look at the big picture. See challenges as
opportunities for growth and learning. Many people find that applying spiritual
principles to sticky life situations offers direction as well as greater peace
of mind and heart. But whether it’s a
spiritual practice or a daily yoga or
journaling ritual, do what you need to do in order to find and experience
self-love, self-respect and true self-worth. - EAT RIGHT (see next page!). Eating nutrient-poor foods that are
high in sugar or filled with chemicals and unhealthy fats puts an unnecessary
stress on your system, reducing your immunity, overloading your liver and
forcing your body to work overtime just to maintain balance. If you use up too
many of your body’s resources on handling high-stress food-and-drink operations,
there’s not much left over for emergencies. Eating nourishing food, on the other
hand, supports your body’s natural immune and healing systems, helping your body
to cope successfully with other sources of stress.
High-Octane Fuel
In addition to the physical and mental therapies for
counteracting stress, you need a healthy eating plan. High-nutrient foods are
essential for a body under stress, when the body’s supply of nutrients is more
quickly depleted. And the problem only gets worse if you skip meals or snack
ceaselessly on quick-energy or fast foods. The first part of any healthy
strategy is to “do no harm.” To that end, avoid taking in anything that might
worsen the effects of stress. Caffeine, nicotine, alcohol and many other drugs
can be highly irritating to a stressed-out body. Even if they make you feel
better for the moment, the overall and long-term effects are generally very
negative. Opt for three to five small-but-wholesome meals a day during
high-stress times. This style of eating is easier on the digestive system than
the typical “three squares a day.” Make sure you are drinking enough water while
at work and play. A detoxification-type diet is one healthy food plan you can
follow during times of intense stress. Reducing the number of heavy meals (which
can be too taxing on the body under stress) and drinking lots of water and fresh
juice can help you lighten up when life gets too “heavy.” Responding to stress
by overeating will only make matters worse. Vegetable juices, fruits, soups, and
salads, for example, can be very nourishing without creating great demands on
the body and digestive systems. Another bit of advice: Try to avoid stressful
environments or situations around mealtime. When possible, rest and relax before
and after eating, even if just for a minute or two. Listening to soothing music
during dinner also helps reduce stress and aids digestion. Taking a brief walk
after dinner can also be calming and help ensure that you don’t get sucked into
a stress-inducing or mind-numbing TV program.
Special Protection
Stress depletes so many of the body’s nutrients that
it’s difficult to maintain adequate levels from food alone. Most people are just
too busy to invest the time and effort required to prepare meals that will
satisfy a stressed body’s nutritional needs. Daily vitamin and mineral
supplements, combined with healthy eating habits, can help keep the body in good
working order. The B vitamins are all significantly depleted by stress.
Pantothenic acid (vitamin B5) is needed for proper function of the adrenal
glands. Niacin is another key B vitamin that helps counter the biochemical
effects of stress. B vitamins are best absorbed by the body (and least upsetting
to the stomach) when taken following a meal.
Vitamin C may be the single most
important anti-stress nutrient of all. Vitamin C, or ascorbic acid, is very
rapidly utilized and minimally stored in the body. It offers protection for the
cells, aids in the function of the adrenal glands and provides support for the
immune system. Vitamin C is also a powerful antioxidant and helps restore
vitamin E after it is oxidized. For additional antioxidants, I suggest
supplementing vitamin A and beta-carotene, vitamin E and selenium. As with
vitamin C, all these antioxidants sacrifice themselves (through oxidation) to
balance out the free radicals in the body, so keeping a steady supply coming in
is a good idea.
Then there’s minerals — the foundation of good
nutrition. Potassium, calcium and magnesium head the anti-stress list of mineral
supplements. Potassium serves to regulate the heartbeat and prevent muscle
cramps. Calcium is vital to nerve transmission, normal heart rhythm and immune
function. It also aids in relaxation and muscle tone. Magnesium is a
tranquilizing mineral that helps balance the nervous system and support heart
function. If you’re interested in learning more about supplements and
recommended dosages, you can consult my book Staying Healthy With Nutrition,
which includes a detailed anti-stress program. As research continues to link
stress to more and more symptoms and diseases, it is vital to adopt
physical, mental and emotional habits that will counter the effects of stress on
your body. Remember, it is largely how you interpret the events and demands
around you that determines how stressful they become to your system. When you
get smart about managing the stress in your life, the immediate benefit will be
a healthier, happier, more maintenance-free you. Elson M. Haas, MD, is medical director of the Preventive Medical Center of
Marin (www.elsonhaas.com) in San Rafael,
Calif., and a leading practitioner of integrative medicine. He is also the
author of several books, including Staying Healthy With Nutrition and The Detox
Diet. Dr. Haas is a regular contributor to EL.
The Seven Types of Stress
- PHYSICAL: intense exertion, manual labor, lack of sleep, travel
-
CHEMICAL: drugs, alcohol,caffeine, nicotine and environmental pollutants
such as cleaning chemicals or pesticides
- MENTAL: perfectionism,
worry, anxiety, long work hours
- EMOTIONAL: anger,
guilt, loneliness, sadness, fear
- NUTRITIONAL: food allergies, vitamin
and mineral deficiency
- TRAUMATIC: injuries or burns, surgery,
illness, infections, extreme temperatures
- PSYCHO–SPIRITUAL: troubled
relationships, financial or career pressures, challenges with life goals,
spiritual alignment and general state of happiness
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Overhaul Your Stress Machine
Are you revving too high, running on fumes and sputtering at stops? Get yourself into the fix-it shop for diagnostics and a 10-point tune-up.
By Elson Haas, MD | Good to Know Department,
July-August 2003 |
Costs and Causes
What's That Grinding Noise?
Repair Guide
High-Octane Fuel
Special Protection
The Seven Types of Stress
It seems like stress is just an unavoidable part of today’s fast-paced,
competitive world. But is it really? Stress is the body’s instinctive response
to external environmental cues, as well as to one’s inner thoughts and feelings.
It is how you react to perceived danger — the “fight or flight” response, for
example. But you do have some control over how stress operates in your life.
Once you understand the dynamics of stress, in fact, you can actually retrain
and retune your body and mind to handle stress differently. It is important
to note that, technically, stress does not come from life’s situations or
problems. Rather stress comes from our reactions to these things. In other
words, for stress to negatively influence your health, you must first perceive
the stimulus as a threat. Anxiety is the natural reaction to a threatening
situation. Your body interprets anxiety as fear, and fear stimulates the body’s
“fight or flight” response. That response was originally programmed into our
physiology in order to help us cope with threatening situations — lion attacks,
for example — that occurred only occasionally and that passed (for better or
worse) rather quickly. A large, sudden release of cortisol, adrenaline and
other chemicals can give you life-saving speed, strength and agility for a brief
period. But spending too much time in a constant, low-grade “fight or flight”
mode — a phenomenon known as chronic stress — can create a biochemical profile
that spells serious trouble for your health. It’s like trying to constantly
over-rev your engine, or driving on the freeway with your emergency brake on.
The result: bad fuel efficiency, certain breakdown and a lot of unnecessary
repair bills.
Costs and Causes (Back to Top)
In modern life, stress is primarily the result of the
conflicting demands placed on us by work, family and lifestyle. Many people
respond stressfully to intense emotional experiences or personal life changes.
Others just consistently overreact to their day-to-day lives. In some cases,
stress is self-imposed through personal desires for accomplishment. Certain
people are even stressed by extreme weather or overexposure to electronic
stimuli (too much TV or computer time). But most of the time, at least in our
culture, stress is triggered by the nagging feeling of not having enough time to
do all there is to do. A certain amount of stress can actually be useful,
since mild stress can serve as a motivation for focus and productivity. However,
as noted, when the stresses of life grow too extreme or too numerous, a wide
range of physical and mental problems can result. Whatever the source,
stress can drain your body’s resources. It significantly weakens the immune
system and makes the body more susceptible to disease. It also manifests as an
astonishingly wide variety of physical problems, including headaches, backaches,
infections, skin conditions and constipation. Heart disease and even cancer can
also result from long-term exposure to stress. Why? When you’re stressed, the
brain and pituitary gland react by releasing adrenocorticotropic hormones, which
in turn stimulate the adrenal glands to produce a variety of hormones, including
epinephrine and norepinephrine (commonly known as adrenaline). These hormones
increase the blood pressure and heart rate, constrict blood vessels to reduce
blood flow to the digestive tract and internal organs and increase blood flow to
the muscles and brain. Thus coiled for action, the body is prepared for “fight
or flight.” This defense mechanism prepares the body for an exertive action
that will ensure escape or survival. However, when no real danger is present and
no physical outlet or relief is provided, then the chemical operatives in this
defense mechanism may instead be turned inward, wreaking havoc with your
physiology, organs, emotions and mind.
What's That Grinding Noise? (Back to Top)
Along with reducing blood flow to internal
organs, stress interferes with the body’s natural functions by producing
irritating chemical molecules that damage cells, organs and blood-vessel
linings. Stress responses also “eat up” important nutrients, which can make
already weakened tissues more vulnerable. Though all parts of the body are
affected by stress, certain areas seem to be more sensitive than others. In
my estimation, the digestive system is the most easily influenced. Constipation,
indigestion, loss of appetite, diarrhea and peptic ulcers are common
stress-related digestive problems. Stress initially increases the stomach’s
production of hydrochloric acid, resulting in heartburn, gastritis and ulcers.
The extra stomach acid also affects the function of the pancreas, which in turn
impedes digestion and nutrient absorption.
The impacts of stress to your body’s other systems are many and varied: - Stress can manifest in the circulatory system as atherosclerosis and
high blood pressure. As adrenaline stimulates the liver to release more glucose
and cholesterol into the blood, cholesterol levels can rise to unhealthy
levels.
- The musculoskeletal system suffers from the buildup of tensions
in muscles in joints, as well as from the toxins generated by disrupted
metabolism.
- Your psychological outlook and emotional welfare can be
deeply affected by acute and chronic stress. Symptoms of depression, insomnia,
anorexia nervosa, irritability and sexual problems can all result from extended
stress.
Repair Guide (Back to Top)
Now that you understand how real and serious the effects of
stress are on the body, you’re probably more motivated to find ways of
counteracting them. There are plenty of effective (and mostly pleasant) things
you can do to minimize and manage stress. Here are some of my
recommendations:
- HAVE MORE FUN. Schedule in and actively pursue activities that
you enjoy and that help you relax.
- EXPRESS YOUR FEELINGS. Emotions need regular venting and evolution.
Stuck, unexpressed emotions are the building blocks of pain and illness.
- GET ENOUGH SLEEP. Poor sleep habits interfere with your body’s
ability to rest, heal and recharge. If you have trouble sleeping, seek out the
causes and get some help addressing them!
- EXERCISE. Regular physical exercise is one of the best ways to clear
away tension and build energy. It also helps you to adopt a better life
perspective and to feel more in control of your circumstances.
- PRACTICE RELAXATION EXERCISES. Breathing, meditation and
visualization exercises help you let go of mental worries and allow you to
experience precious moments of calm and inner peace. I believe that this quiet,
“nothing happening” space is where the healing process begins.
- DEVELOP GOOD RELATIONSHIPS. It is important to have authentic
friends in whom you can confide and find support. Those who love and accept you
— people who will listen and advise, but won’t judge — are your true friends. It
can also be very fulfilling to be a true friend to someone else.
- EXPERIENCE LOVE AND SATISFYING SEX. A primary relationship
that’s loving, sensual and sexual can also be a major stress reducer. Having an
understanding, accepting companion to receive your hardworking body and mind can
be the best therapy available. That said, if you do not currently have such a
relationship in your life, turn to the other helpful therapies. If you are
lacking touch, consider getting massage or another form of healing bodywork (you
can always trade hand and neck rubs with a friend).
- CHANGE PERCEPTIONS AND ATTITUDES. When ideas or views are not
serving you, it’s wise to examine and adapt them. It’s important to learn to
respond to life’s situations and not just react. This is a true
“response-ability”! Hanging onto frustrations, holding grudges, and playing the
victim/blame game are not in your health’s best interest. When you can, step
back from the little struggles and look at the big picture. See challenges as
opportunities for growth and learning. Many people find that applying spiritual
principles to sticky life situations offers direction as well as greater peace
of mind and heart. But whether it’s a
spiritual practice or a daily yoga or
journaling ritual, do what you need to do in order to find and experience
self-love, self-respect and true self-worth. - EAT RIGHT (see next page!). Eating nutrient-poor foods that are
high in sugar or filled with chemicals and unhealthy fats puts an unnecessary
stress on your system, reducing your immunity, overloading your liver and
forcing your body to work overtime just to maintain balance. If you use up too
many of your body’s resources on handling high-stress food-and-drink operations,
there’s not much left over for emergencies. Eating nourishing food, on the other
hand, supports your body’s natural immune and healing systems, helping your body
to cope successfully with other sources of stress.
High-Octane Fuel (Back to Top)
In addition to the physical and mental therapies for
counteracting stress, you need a healthy eating plan. High-nutrient foods are
essential for a body under stress, when the body’s supply of nutrients is more
quickly depleted. And the problem only gets worse if you skip meals or snack
ceaselessly on quick-energy or fast foods. The first part of any healthy
strategy is to “do no harm.” To that end, avoid taking in anything that might
worsen the effects of stress. Caffeine, nicotine, alcohol and many other drugs
can be highly irritating to a stressed-out body. Even if they make you feel
better for the moment, the overall and long-term effects are generally very
negative. Opt for three to five small-but-wholesome meals a day during
high-stress times. This style of eating is easier on the digestive system than
the typical “three squares a day.” Make sure you are drinking enough water while
at work and play. A detoxification-type diet is one healthy food plan you can
follow during times of intense stress. Reducing the number of heavy meals (which
can be too taxing on the body under stress) and drinking lots of water and fresh
juice can help you lighten up when life gets too “heavy.” Responding to stress
by overeating will only make matters worse. Vegetable juices, fruits, soups, and
salads, for example, can be very nourishing without creating great demands on
the body and digestive systems. Another bit of advice: Try to avoid stressful
environments or situations around mealtime. When possible, rest and relax before
and after eating, even if just for a minute or two. Listening to soothing music
during dinner also helps reduce stress and aids digestion. Taking a brief walk
after dinner can also be calming and help ensure that you don’t get sucked into
a stress-inducing or mind-numbing TV program.
Special Protection (Back to Top)
Stress depletes so many of the body’s nutrients that
it’s difficult to maintain adequate levels from food alone. Most people are just
too busy to invest the time and effort required to prepare meals that will
satisfy a stressed body’s nutritional needs. Daily vitamin and mineral
supplements, combined with healthy eating habits, can help keep the body in good
working order. The B vitamins are all significantly depleted by stress.
Pantothenic acid (vitamin B5) is needed for proper function of the adrenal
glands. Niacin is another key B vitamin that helps counter the biochemical
effects of stress. B vitamins are best absorbed by the body (and least upsetting
to the stomach) when taken following a meal.
Vitamin C may be the single most
important anti-stress nutrient of all. Vitamin C, or ascorbic acid, is very
rapidly utilized and minimally stored in the body. It offers protection for the
cells, aids in the function of the adrenal glands and provides support for the
immune system. Vitamin C is also a powerful antioxidant and helps restore
vitamin E after it is oxidized. For additional antioxidants, I suggest
supplementing vitamin A and beta-carotene, vitamin E and selenium. As with
vitamin C, all these antioxidants sacrifice themselves (through oxidation) to
balance out the free radicals in the body, so keeping a steady supply coming in
is a good idea.
Then there’s minerals — the foundation of good
nutrition. Potassium, calcium and magnesium head the anti-stress list of mineral
supplements. Potassium serves to regulate the heartbeat and prevent muscle
cramps. Calcium is vital to nerve transmission, normal heart rhythm and immune
function. It also aids in relaxation and muscle tone. Magnesium is a
tranquilizing mineral that helps balance the nervous system and support heart
function. If you’re interested in learning more about supplements and
recommended dosages, you can consult my book Staying Healthy With Nutrition,
which includes a detailed anti-stress program. As research continues to link
stress to more and more symptoms and diseases, it is vital to adopt
physical, mental and emotional habits that will counter the effects of stress on
your body. Remember, it is largely how you interpret the events and demands
around you that determines how stressful they become to your system. When you
get smart about managing the stress in your life, the immediate benefit will be
a healthier, happier, more maintenance-free you. Elson M. Haas, MD, is medical director of the Preventive Medical Center of
Marin (www.elsonhaas.com) in San Rafael,
Calif., and a leading practitioner of integrative medicine. He is also the
author of several books, including Staying Healthy With Nutrition and The Detox
Diet. Dr. Haas is a regular contributor to EL.
The Seven Types of Stress (Back to Top)
- PHYSICAL: intense exertion, manual labor, lack of sleep, travel
-
CHEMICAL: drugs, alcohol,caffeine, nicotine and environmental pollutants
such as cleaning chemicals or pesticides
- MENTAL: perfectionism,
worry, anxiety, long work hours
- EMOTIONAL: anger,
guilt, loneliness, sadness, fear
- NUTRITIONAL: food allergies, vitamin
and mineral deficiency
- TRAUMATIC: injuries or burns, surgery,
illness, infections, extreme temperatures
- PSYCHO–SPIRITUAL: troubled
relationships, financial or career pressures, challenges with life goals,
spiritual alignment and general state of happiness
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