Stress – causes, symptoms, prevention. The negative and positive effects of stress

Proven content

Stress is the body’s reaction to various types of experiences and events, most often of an unpleasant nature. Stress can be either mobilizing or depressing. Prolonged or extremely strong stress with a negative (demobilizing) vector has disastrous effects on human health and the functioning of the body.

What is stress?

Stress is a response to pressure or threat. Under the influence of stress, we can feel tense, nervous or nervous. The stress response is also physical. Stress causes a rush of a hormone called adrenaline that temporarily affects the nervous system. As a result, when we are nervous or stressed, we may feel our heartbeat or breathing speed up, our palms sweat and our knees tremble. The stress response is also known as the fight or flight response. It is an automatic response that prepares us to deal with danger.

But the situation does not have to be physically dangerous to activate the stress response. Daily pressure can also activate it. For example, you may feel stressed about taking a test or presenting in class, facing a tough opponent in sports, or going on stage. Even in these situations (which can hardly be called life-and-death issues), the stress response activates to help us cope well under pressure. He will help us meet the challenge.

When the challenge ends, the stress response subsides. You can relax, recharge your batteries and be ready for new challenges.

However, if there are many stressful situations, they build up and do not allow you to breathe a moment, it is good to start using Daily Balance ° for stress, a dietary supplement that will help you calm down and gain distance.

Also read: Anger and anger kill, smile saves lives

Types and stages of stress

Stress can be positive and mobilizing – for example, when a difficult activity awaits us and we have to prepare for it.

However, prolonged stress or constant stressful stimuli (the so-called stressors) exhaust the body’s strength and stress turns into a negative state, harmful to the mental and physical health of a given person.

In psychology, the term disters is also known – that is, stress of such an intensity that it poses a direct threat to health and life (excessive stress).

The body’s reaction to stress is – in the first phase – mobilizing the body’s strength and increasing the cognitive performance (you have to “get the situation right”). Therefore, moderate stress has a positive and mobilizing effect, stimulates and motivates to action, helps to solve a difficult task or find a way out of a situation.

In the second phase, when the stress level rises and resolution methods do not work or are insufficient, a critical stress response occurs. It begins to have a demotivating effect on a person and disrupts his thinking and acting. Anger, fear and frustration arise.

In the third phase of the stress response, there is a desire to defend himself, such as escaping a stressful situation or some other form of withdrawal. It may result in withdrawing into the world of one’s own fantasy, limiting or completely cutting off social contacts, isolating oneself from the world.

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You can also choose Harmonia – a synergistic combination of YANGO adaptogens – a preparation that relieves stress, supports concentration and memory.

Stress has a very negative impact on human health, so it is worth seeking specialist help when we feel that we cannot cope with certain situations. You can arrange a consultation with a psychotherapist via the halodoctor.pl portal without leaving your home.

Stress and diseases

Stress is the body’s response to an actual or perceived threat. Stress in a small amount is good for us and prompts us to act, for example looking for a job after being laid off. However, too much stress can weaken the immune system and make it easier to get sick. Longer periods of stress can also increase the risk of several diseases, including heart disease and cancer. Moreover, according to studies, 60 to 80 percent of medical appointments can be stress-related.

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Stress and fever

Chronic stress and exposure to emotional events can cause psychogenic fever. This means that the fever is caused by psychological factors, not a virus or other type of inflammatory cause. In some people, chronic stress causes a persistently low fever of between 37 and 38 ° C. Other people experience a spike in body temperature that can reach up to 41 ° C when exposed to an emotional event.

Although psychogenic fever can happen to anyone under stress, it most often affects young women.

Stress and colds

A 2012 study published in the Proceedings of the National Academy of Sciences of the United States of America found that chronic mental stress prevents the body from properly regulating the inflammatory response. Inflammation is associated with the development and progression of many diseases. People who are exposed to long periods of stress are more prone to catching a cold after being exposed to the germs that cause the common cold.

Stress and stomach problems

Evidence shows that stress prevents the gastrointestinal system from working properly, affecting the stomach and colon. Stress can cause a range of gastrointestinal symptoms, including:

1. abdominal pain;
2. nausea;
3. indigestion;
4. diarrhea;
5. constipation.

Stress has also been shown to worsen the symptoms of irritable bowel syndrome (IBS) and may be one of the leading causes of IBS. If you suffer from gastroesophageal reflux disease (GERD), stress can worsen your symptoms by increasing your sensitivity to stomach acid. If not well controlled, inflammation from stomach erosion increases the risk of peptic ulcers. Conversely, chronic diarrhea or constipation can lead to conditions such as hemorrhoids.

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Stress and depression

Research has linked both chronic stress and shorter spells of acute stress to depression. Stress upsets several chemicals in the brain, including serotonin, dopamine, and norepinephrine. It also raises cortisol levels. It is all associated with depression. When this type of chemical imbalance occurs, it negatively affects: mood, sleep quality, appetite and sex drive.

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Stress and allergies and asthma

In studies such as that published in Immunology and Allergy Clinics of North America in 2010, stress has been linked to the onset and worsening of mast cell diseases, including asthma and allergies. Histamine causes allergy symptoms and is released by the body’s mast cells in response to stress. Prolonged or increased levels of stress can worsen or even lead to an allergic reaction. This can cause skin symptoms such as rash or hives or other allergy symptoms such as runny nose and watery eyes. Stress can also trigger an asthma attack in people with asthma.

Stress and obesity

Stress is believed to play a major role in obesity. Research published in the scientific journal Obesity Reviews in 2017 found that higher cortisol levels from chronic stress can influence several factors that contribute to weight gain, including poor sleep, which raises cortisol levels even further and leads to tissue growth belly fat. It also contributes to poor nutrition by increasing cravings for sweets and refined carbohydrates. High levels of stress have also been shown to increase the chances of failure in weight loss programs. Obesity is a risk factor for many diseases, including heart disease, diabetes and cancer.

Stress and heart disease

According to a 2008 study published in the Malaysian Journal of Medical Sciences, all types of stress, including emotional stress, work-related stress, financial stress, and major life events, increase the risk of heart disease. Stress raises blood pressure and cholesterol levels, which are directly related to heart disease. Stress also significantly increases the risk of dying from a heart attack.

Stress from

Stress can cause aches and pains throughout the body. Stress causes your muscles to tense, which can cause or worsen pain in your neck, shoulders, and back. Research published in 2015 in the aforementioned Malaysian Journal of Medical Sciences shows that stress can also increase pain sensitivity. People with fibromyalgia, arthritis, and other conditions often report worsening pain under stress.

See also: The world’s strangest diseases

The negative effects of stress

Stress usually has negative effects on the human body. It can cause anxiety, restlessness and other psychological disorders and a number of somatic disorders, manifested as diseases and ailments on the part of the body.

Symptoms of psychological stress include: anxiety, depression, irritability, mood swings, anger, increased nervousness, decreased self-esteem, aggression, tremors, nervous tics, increased consumption of caffeine, alcohol and attraction to other stimulants, sleep disturbances, failure to cope with duties (“no time” for everything), decreased libido (no desire for sex), in extreme cases even suicidal thoughts.

Therefore, immediately at the first symptoms of stress, it is worth reaching for herbs that have calming properties. Try, for example, Pukka Tulsi Clarity – tea with tulsi leaves available at Medonet Market. Also herbal dietary supplements will be a good choice, for example Nervosol K Calming down and good sleep, containing valerian root, lemon balm leaf, angelica root, hops, lavender flower.

On the part of physiology, i.e. the body, stress can be manifested by a decrease in immunity (frequent infections, colds, flu), palpitations, trouble breathing, chest pressure, insomnia and frequent waking up at night, fainting for no apparent reason, frequent migraine pain and pressure headaches, backache (especially in the lumbar region; so-called low back pain), indigestion, diarrhea, constipation, skin problems and allergies, asthma, tremors and stickiness of the hands (caused by excessive sweating – another somatic symptom of stress), menstrual disorders and weight gain or loss.

Under the influence of stress, blood pressure and glucose levels increase. The level of adrenaline produced by the adrenal glands increases. Digestive processes are inhibited – in this way the body prepares itself to face a difficult situation that may require escape.

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To calm down and relax, it is often worth taking some time for yourself and taking care of your body. A warm bath, a massage glove or a natural plant washing sponge can work wonders. At Medonet Market you will find products of the Tadé Pays du Levant brand, whose founder was inspired by the oriental and Mediterranean culture. The brand’s assortment allows for peaceful care of the skin and body, and a gentle massage will certainly bring many benefits, not only physical, but also mental.

Positive effects of stress

When chronic stress becomes dominant in our lives, it affects our body, causing anxiety, fatigue, high blood pressure, depression, etc., and while everything should be done to avoid it, we should not be afraid of the small doses of stress that we may encounter. day. The fight-or-flight response is an innate physiological response that occurs when we are attacked by stress. Our body is adapted to deal with everyday, normal stressors, and when our natural defenses are triggered, our well-being also improves. Here are some surprising health benefits of stress:

Stress improves cognition

Perceived pressure and nervousness, at moderate levels of stress, can potentially increase brain performance. This is because moderate stress strengthens the connection between neurons in the brain, improving memory and concentration, and helping you become more productive.

In one study, researchers from the University of California at Berkeley found that in lab rats, “brief stressful events caused stem cells in their brains to proliferate into new nerve cells,” which resulted in increased mental performance after two weeks. Better brain performance probably explains why many people work better under stress. It is easy to see it yourself, when we experience greater stress on a given day and we have a lot of tasks to do, e.g. at work. We may then discover that we are more focused and productive than on stress-free days.

See also: Eight products that improve memory and thinking. You’ll have a razor-sharp brain

Stress helps you avoid catching a cold

The “fight or flight” response we feel when we are stressed is designed to protect us from danger. The interesting thing about low doses of stress is that it also helps protect against infections. Moderate stress stimulates the production of a chemical called interleukins and gives the immune system a quick boost to protect against disease, unlike its bad twin, chronic stress that lowers immunity and increases inflammation.

Stress turns us into a tough guy

It cannot be denied that going through difficult situations builds resilience. When we experience something like this for the first time, we may sometimes think that it is the worst thing that has ever happened to us and we will not be able to deal with it. However, when we confront different situations and overcome various problems, we learn to deal with similar incidents in the future.

To check this, it is enough to think about a difficult situation that we have dealt with in the past. What did we do in a stressful situation when we first dealt with her? Has this situation reappeared recently? If so, did we solve the problem differently the second time around? Most likely yes. Because we knew what to expect, we understood the possible outcomes, and probably felt a greater sense of control. Thanks to this, we did not give up or “burst” under pressure. This is how stress made us stronger.

Stress has a positive effect on the child’s development

Sometimes you can hear about women who struggled with severe depression and anxiety during pregnancy and gave birth to premature or low birth weight babies. It’s true that elevated levels of stress can have negative effects on both mom and baby. Consequently, most expecting mothers do everything they can to stay healthy and minimize stress and anxiety during pregnancy.

While chronic stress can negatively affect pregnancy, the good news is that moderate levels of normal stress during pregnancy will not harm your baby. A 2006 study from Johns Hopkins University included 137 women from mid-pregnancy to their children’s second birthday. The study found that babies born to women who experienced mild to moderate stress during pregnancy had more advanced developmental skills at 2 years of age than babies born to stress-free mothers. Of course, this study does not suggest stressing women during pregnancy, but if they are faced with periodic daily stresses, they shouldn’t panic. Stress can actually help your baby’s development.

Also read: Child’s weight – what is the correct weight of the child and how to calculate it

Where does stress come from?

The most common causes of stress include problems at work and in the relationship, the death of a loved one, and divorce. However, for many people, even ordinary life difficulties can be so stressful that it leads to negative psychological and physiological symptoms. The pace of life in the modern world, the abundance of information, the need for constant competition generate ubiquitous and overwhelming stress.

To reduce stress and feel better, you can try organic herbal tea – Flower Bouquet, which will help you relax and unwind. Valerian root also has a positive effect on the nervous system and has a stress-relieving effect.

How to increase stress resistance and how to counteract the effects of stress?

There are many ways to deal with stress. The main issue is to change your attitude towards life. As the ancient Stoics used to say, if you can’t change a situation, you can always change the way you think about it. It is not the events that trigger negative emotions in us, but the way we approach them. Another effective method of dealing with stress is meditation or yoga, and physical activity in the fresh air, for example.

In the case of problems with excessive stress, not only meditation can be helpful, but also special courses and recordings to help reduce stress, listening to music, deep breathing exercises, reducing obligations, playing with your pet, or getting enough sleep. Maintaining a healthy diet is also very important in dealing with stress.

Remember, however, that our goal should not be to completely get rid of stress. Not only is this impossible, but stress can be healthy in some situations. To deal with stress, you first need to identify the things that are causing you stress. Find out which of these things can be avoided. Then find a way to deal with negative stressors that cannot be avoided. Over time, controlling your stress levels can help lower your risk of stress-related diseases. It will also help us feel better every day.

Meditation techniques and physical activity can be combined with supplementation. Appropriate dietary supplements can effectively reduce stress and reduce its negative impact on the body. Natural and vegan stress relief supplements are available on Medonet Market. Try, for example, Magnesium B6 SOLHERBS, which is available at an attractive price in ecological packaging of 60 capsules. Energy – the Panaseus dietary supplement, which you can now buy at a promotional price on Medonet Market, has a positive effect on mental and physical well-being.

Lemon balm is also good for stress. Lemon balm leaf in the form of dried fruit is perfect for calming tea.

In the case of very strong stress, for example in post-traumatic stress disorder, it is necessary to visit a specialist and psychotherapy, sometimes combined with taking medications. If you have problems dealing with stress, talk to your doctor about getting professional help. A therapist can help identify the sources of stress and teach us strategies to deal with it.

If you have stress problems, you can also use CBD oils that you can buy on Medonet Market. They have calming and stress-reducing properties. In addition, they have a beneficial effect on the functioning of the entire body.

Stress and vitamins

Regular exercise, adequate sleep, and a diet enriched with several vitamins and supplements are some of the best ways to better prepare your body to fight stress.

Rhodiola rosea for stress

Mountain rosary (Rhodiola rosea) is a herb that grows in the regions of Our Country and Asia. It has long been known as adaptogen, a natural, non-toxic herb that stimulates the body’s stress response system to boost immunity.

The adaptogenic properties of Rhodiola Rosea are related to two strong active ingredients of this herb, i.e. rosavin and salidroside. A study, published in Research in Complementary Medicine in 2017, of 100 people with symptoms of chronic fatigue, such as poor sleep quality and impaired short-term memory and concentration, showed that supplementing with 400 mg of rosary rosary extract daily improved symptoms already after 1 week. Moreover, symptoms continued to decrease throughout the 8-week study.

Melatonin na stres

Stress is strongly associated with insomnia, a sleep disorder characterized by difficulty falling asleep or staying asleep – or both. Achieving the quality of sleep may not be easiest if you are under stress, which can make your sleep worse.

Melatonin, in turn, is a natural hormone that regulates the body’s circadian rhythm, i.e. the sleep-wake cycle. The hormone levels rise in the evening when it is dark to support sleep and fall in the morning when there is light to support wakefulness. In a review of 19 studies (published in PLOS ONE in 2013) involving 1683 people with primary sleep disorders – those not caused by another disease – melatonin reduced sleep time, increased total sleep time, and improved overall sleep quality compared to placebo .

Another review (published in Front Neuroendocrinol in 2019) of 7 studies involving 205 people looked at the effectiveness of melatonin in dealing with secondary sleep disorders that are caused by another condition such as stress or depression. The review found that melatonin decreased sleep time and increased total sleep time, but did not significantly affect sleep quality compared to placebo.

Glycyna na stress

Glycine is an amino acid that the body uses to make proteins. Research like this one published in the Journal of Pharmacological Sciences in 2012 suggests that glycine may increase the body’s resistance to stress, encouraging a good night’s rest through its calming effect on the brain and its ability to lower body temperature. Lower body temperature promotes falling asleep and helps you fall asleep at night. In one study, 15 people who complained about sleep quality and took 3 grams of glycine at bedtime experienced less fatigue and increased alertness the next day compared to placebo. These effects occurred despite no difference in the time it took to fall asleep or sleep compared to placebo, suggesting that glycine improved sleep quality.

Ashwagandha na stres

Ashwagandha (Withania somnifera) is an adaptogenic herb from India, where it was used in Indian Ayurveda, one of the oldest healing systems in the world. Like the mountain rosary, ashwagandha is believed to increase the body’s resistance to physical and mental stress.

In one study (published in the scientific journal Medicine in 2019) on the stress-relieving effects of ashwagandha, researchers randomized 60 people with mild stress to receive 240 mg of ashwagandha standardized extract or a placebo daily for 60 days. Compared to placebo, ashwagandha supplementation was strongly associated with greater reductions in stress, anxiety, and depression. Ashwagandha was also linked to a 23% reduction in morning levels of cortisol, the stress hormone.

Moreover, a review (published in the Journal of Alternative and Complementary Medicine in 2014) of five studies assessing the effects of ashwagandha on anxiety and stress found that people who supplemented ashwagandha extract scored better on tests measuring levels of stress, anxiety, and fatigue. .

See also: What is Ayurvedic massage?

L-theanine na stress

L-Theanine is the most common amino acid found in tea leaves. Theanine has been tested for its ability to promote relaxation and reduce stress without exerting a sedative effect.

A review of 21 studies (published in Plant Foods for Human Nutrition in 2020) involving nearly 68 people found green tea drinking was associated with reduced anxiety and improved memory and attention. These effects were attributed to the synergistic effects of caffeine and L-theanine in tea, as each ingredient alone had less of an effect. However, research suggests that L-Theanine alone may still help relieve stress. In another study involving 000 people, drinking a drink containing 34 mg of L-theanine and other nutrients lowered levels of cortisol, the stress hormone, in response to a stressful task that required multitasking.

B vitamins for stress

These vitamins play an important role in metabolism, converting the food you eat into energy. B vitamins are also essential for heart and brain health. Sources of B vitamins are grains, meat, legumes, eggs, dairy products, and green leafy vegetables.

Interestingly, studies like those published in the journal Nutrients in 2016 have suggested that high doses of B vitamins relieve stress symptoms such as mood and energy levels by lowering blood homocysteine ​​levels. High homocysteine ​​levels are believed to be associated with stress and an increased risk of several conditions, including heart disease, dementia, and colon cancer.

Moreover, a review of 8 studies (published in 2013 in Psychosomatic Medicine) involving 1,292 people found that taking multivitamin and mineral supplements improved several aspects of mood, including stress, anxiety, and energy. Although the supplement contained several other vitamins and minerals, the study authors suggested that supplements containing high doses of B vitamins may be more effective at improving mood.

See also: Some good reasons why you should eat eggs

Kava na stress

Piper methysticum, also known as kava, is a tropical evergreen shrub native to the islands of the South Pacific. Its roots were traditionally used by the inhabitants of the Pacific islands to prepare a ceremonial drink called kava or kava kava.

Kava contains active compounds called kavalactones that have been tested for their stress-reducing properties. Kavalactones are believed to inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces the activity of the nervous system, causing a sedative effect. This can help relieve feelings of anxiety and stress. A review of 11 studies (published in 2019 in Frontiers in Psychology) involving 645 people found that kava extract relieved anxiety, a common stress response. However, another review published a year earlier in the Journal of Alternative and Complementary Medicine concluded that there was insufficient evidence to confirm that kava relieved anxiety.