Chronic Stress

Stress can be vital or harmful, depending on your circumstances. When you’re in a life threatening situation, you need that adrenal gland response that will help you to fight or run (called the “fight or flight” response). Instantly the blood supply to your heart, brain and skeletal muscles is increased, your blood glucose level and metabolic rate raise to give you an extra boost of energy, and all your secondary body functions are put on the back burner so that your senses can be their sharpest. This first stage of stress is called the alarm reaction, and although it is necessary for survival, it was only designed to last for a short period of time.nnThe second stage is the resistance (or hyperadrenia) phase. This is when the alarm stage has been present for a prolonged period of time. At this point, your adrenal glands are running on overtime. This affects the balance of many things in your body from blood sugar and electrolytes to hormone production and cortisol levels. In this phase, your cortisol levels are consistently high.nnThe third stage is the exhaustion (or hypoadrenia) phase. Your adrenals have been stressed for so long that they literally get depleted. At this point, cortisol drops to a very low level and is difficult to get back to normal. The fight or flight response is almost non-existent. Someone could walk up behind you and say “boo,” and it doesn’t startle you. You can drink a cup of coffee before bed and go directly to sleep.nnAlthough excessive worry is a major cause of adrenal dysfunction, there are other contributing factors:n• nutritional deficienciesn• excessive use of stimulants (coffee, cokes, sugar, speed, etc.)n• marijuana or alcohol usagen• food allergiesn• use of cortisone therapyn• chronic painn• pituitary diseasen• genetic tendency (mainly in fair-haired, blond, blue-eyed people)nnThe following are general indicators of reduced adrenal function (do any sound familiar?):n• shakinessn• lethargyn• dizziness (especially when standing up)n• headachesn• sensitivity to bright lightn• water retentionn• bad knees and weak anklesn• muscle twitchesn• irregular heartbeatn• memory problemsn• food cravingsn• joint painn• digestive disturbancesn• asthman• moodiness & irritabilityn• colitisn• chest painsn• allergiesn• insomnian• low resistance to diseasen• blood sugar problemsn• weight gain around the midsectionn• sleep disturbancesn• infertilityn• muscle and bone lossn• depressionnnDid you know that chronic stress can be linked to conditions such as fibromyalgia, hypothyroidism, chronic fatigue syndrome, arthritis, premature menopause and even acne and hair loss? So what can you do about it? You can remove yourself from the stressful situation, change your thinking or perception about the stressor, or you can make changes to support your body. You may or may not be able to leave the situation (ie. quit your job, break up with your boyfriend). You can always change your thinking, and I highly recommend the book, “The Power of Now” by Eckhart Tolle to help you. Below, I present some general wellness options for your consideration.nnDrink Water. Water regulates body temperature, circulation, metabolism, immunity and nerve pulse conduction. Many chemical reactions will not occur without the right amount of water.nnAvoid Stress Foods. The three major “non-foods” that contribute to adrenal dysfunction are sugar, caffeine and alcohol. Sugar provides no essential nutrients, puts a severe load on the pancreas, provides and immediate “high” followed by a prolonged “low,” and contributes to immune deficiency. Caffeine causes nervousness and inhibits sleep, activates the fight or flight response and uses up B vitamins. Alcohol depletes B vitamins, disrupts sleep, increases fat deposits in the heart, decreases immune function and limits the body’s ability to detoxify. It is also best to avoid processed foods, hydrogenated oils and salt. The “good” stress foods (barring allergies) are proteins, fruits and vegetables, nuts, seeds and whole grains.nnSupport Nutritional Deficiencies. Studies show the body depletes its stores of nutrients when under stress, mainly proteins, B vitamins and vitamins C and A.nVitamins: The B vitamins help convert carbs into energy, promote healthy nerves, produce infection fighting immune cells, help to produce stress hormones and neurotransmitters, and can even aid depression. Vitamin C is important in supporting the immune system. Vitamin H (Biotin) assists the body in metabolizing protein, fats and carbs and helps with glucose utilization.nMinerals: Calcium and Magnesium work best together when the ratio of magnesium is higher than the amount of calcium. They are needed to relax the muscles and to aid in communication among nerve cells. Selenium and Zinc are supportive to the immune system.nAmino acids (from protein): L-tyrosine and L-tryptophan work to bolster the nervous system, control anxiety and act as anti-depressants. GABA is excellent for stopping the stress response in its tracks as well as preventing a stress response.nnResearch Supportive Herbs. The list of beneficial herbs is extensive, but I will highlight a few of my favorites. For adrenal and immune support: American Ginseng, Astragalus, Echinacea, Schisandra and Siberian Ginseng. For calming: California Poppy, Chamomile, Hops, Kava Kava, Passion Flower and Scullcap. For depression: Licorice (do not use long term if you have high blood pressure) and St. Johns Wort.nnTry Emotional Therapies. If you saw the movie, “What the Bleep,” you’ll understand that sometimes all the nutritional therapy in the world won’t be effective until you release your chronic emotional issues. Clearing emotional blockages directly can be more effective than trying to cope with the stresses that they create. Try to find a practitioner who can teach you therapies you can use at home (Emotional Freedom Technique and Be Set Free Fast are a couple good examples).nnExercise. Exercise releases “feel good” endorphins into the blood stream, sets your metabolic rate, increases your blood flow, and plays a major role in oxygenating your cells. Perspiration facilitates the elimination of built up toxins. It is recommended to perform exercise that elevates the heart rate for 15–30 minutes, 3–4 times per week.nnDo Yoga, Meditation or Deep Breathing. A few yoga exercises daily helps to regulate the breath and relax the body by releasing tension from the large muscle groups, flushing all parts of the body and brain with fresh blood, oxygen and other nutrients, and increased feelings of well-being. Meditation helps calm your mind, teaching you to relax at will and giving you a quick mental vacation whenever you need one (it creates the relaxation response which is the exact opposite of the fight or flight response). Deep breathing infuses the blood with extra oxygen and stimulates the release of tranquilizing endorphins.nnGet Enough Sleep. Sleep is the time for your body to heal. In order to diffuse stress, you need to listen to your body and give it the rest it needs. Sleep deprivation challenges the immune system.nnDon’t Forget to Laugh. Laughter triggers the release of endorphins and induces the production of several neuroendocrine hormones. Maybe that’s why they say “laughter is good for the soul.”nnThe information in this article is not intended to diagnose, treat, cure or prescribe. It is simply given to educate you on the natural choices you have to take more responsibility for your own body. Herbal statements have not been proven by the FDA. Please check with your medical provider before starting any herb if you are on prescription medication. Seek proper medical care when needed.n