Stress And Its Effects

Stress is a much discussed subject in the 21st century. It comes in many forms and in response to a host of different factors. Not all stress is bad - in fact in small doses it is considered motivating. When reacting to stress, our bodies produce the hormones adrenaline and cortisol. These provide us with the ability to respond and move quickly in our daily lives – the flight or fight response. Long term or chronic stress however, means that the body is over exposed to these hormones, and this can lead to increased anxiety, depression, an inability to cope, and ultimately, physical illness.

Stress is apparently a common problem for those who lead a very physically active lifestyle. It may lead to an array of symptoms including headaches, reduced sex drive, loss of appetite, heart palpitations and anxiety. If this kind of daily stress is not addressed or managed, it can lead to chronic stress and the onset of more serious diseases.

Studies conducted by the Stress Management Society in the UK confirm that long term or chronic stress negatively affects health, and manifests itself in diseases like cancer, as well as fatigue, depression and high blood pressure. Whether stress is precipitated by home, work, finances or abusive relationships, increased tension takes it toll on both the brain and the heart.

The Laboratory of Human Stress Research at McGill University in Montreal, Canada, conducted research examining the effects of cortisol, which is referred to as a "stress hormone”. Memory tests on both young and elderly subjects were conducted over a period of 3 to 6 years. Results showed that long term stress increases cortisol levels, which may, in turn, impair learning ability in young people, and weaken memories of older people. A high cortisol level was also positively correlated with a smaller hippocampus (the part of the brain responsible for memory).

DHEA is a steroid hormone that is made by the adrenal glands. In the body, it is converted into testosterone and estrogen. DHEA is known to improve immune system function however, new research suggests that it has a counter balancing effect on cortisol. In other words, if DHEA is low, cortisol levels are high, and when DHEA levels are high, cortisol levels are low. Therefore, healthy levels of DHEA may keep cortisol levels at an acceptable level.

Similarly, Gerovital, which has been used an anti-depressant, has also been known to help reduce levels of the stress hormone, cortisol. Its active ingredient, procaine hydrochloride, breaks down into two bionutrients in the blood, para-aminobenzoic acid (PABA) and diethylaminoethanol (DEAE). While both of these are present naturally in the body, they decline with age.

Two separate studies undertaken at Duke University Medical Center in the US found that stress management techniques considerably improved the health concerns of those with Type II diabetes, while helping to prevent heart attacks in individuals with cardiac anomalies. 72 subjects with Type II diabetes were examined, all of whom participated in a five-session education program about diabetes. Just over half of the subjects were also involved in the group based stress management program.

Following the sessions, subjects were monitored for one year, and asked to participate in questionnaires designed to assess anxiety, psychological health and perceived stress. In addition, their haemoglobin A1C (HbA1c) levels (a marker for Type II diabetes) were checked regularly. When the year was finished, 32 percent of the stress management group showed lower levels of HbA1c by 1% or more. 12% of the group that received diabetes education alone also showed a similar drop in HbA1c.

While these changes are undoubtedly small, researchers confirmed that a ½% reduction in HbA1c levels have led to significant decreases in diabetic complications. The study determined that in terms of addressing Type II diabetes, group stress management is a valuable adjunct to any therapy program.

Duke University also conducted a study involving a group of men with coronary artery disease. They were divided into two groups, with one group participating in a stress management program. The research statistics were gathered over a five year period, and the stress management group reported significantly fewer cardiac events than those who were not given any stress reducing techniques.

What you can do to manage stress now

There are some simple, but important and effective ways of managing your stress. Firstly, eat a balanced and nutritious diet, aim for good quality, adequate sleep, and do regular exercise.

Secondly, it is essential to recognize what causes your stress. It may be worthwhile listing your individual triggers for stress so that you can start managing them.

Thirdly, it can be very helpful to discuss what is stressing you, and why, with someone that you trust.

Relaxation techniques are also very helpful, such as deep breathing, tai chi and yoga; and certain aromatherapy oils may help. Try lavender, chamomile, geranium, and clary sage to help lift your spirits.