Dis-STRESS-ing Information!
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By B Diet. Student Kim Martin
Into the second month of 2011, the chances are that most of us (myself included) have already broken at least one of our very optimistic new year’s resolutions. This already mild stressor, added to the task of resettling into our hectic work schedules, takes a toll on our bodies in a very holistic way. Most of us are aware of the general symptoms that go hand in hand with stress, however; a little more detail is a necessity for a better understanding of why we need to be so careful to not settle into bad stress patterns.

stressqTo explain the holistic effects of stress, it is best to begin where the effects are more prominent at first; in the brain. Upon encountering a stressor, your hypothalamus (a part of the brain connected to the central nervous system) signals the pituitary gland, which in turn signals your adrenal glands (situated just above the kidneys). This stimulation leads to the secretion of a flood of stress hormones including adrenaline and cortisol. Adrenaline will then affect your liver, causing it to increase the amount of glucose (for energy) in your system. These stress hormones also affect your cardiovascular system, causing what is commonly referred to as the fight or flight response: your heart beats faster, your blood pressure rises, your arteries constrict and over long periods of time your risk for heart problems such as heart attacks and strokes increases.  Furthermore, blood flow to your muscles and brain escalates by up to 400% and inflammation throughout your body (including in your arteries) occurs.

stressedoutStress even affects your respiratory system; hyperventilation occurs to bring more oxygen to your muscles, making the effect of an asthma attack even worse! Another major system also affected by stress is the digestive system. Stress causes digestion to stop, ensuring that energy that is needed elsewhere isn’t used up in trivial catabolic processes. As a result stress has been known to cause constipation in some people, diarrhoea in others, as well as nausea, vomiting and stress ulcers. It is thus critical to know what causes every day stress, to prevent such negative symptoms from arising. At the top of the list of poignant stressors are death (of a spouse or relative), divorce, jail term, job termination and marriage. 

On a different note it is proven that on some level small amounts of stress can be good for us. It is, after all, stress that gets us up off the couch!  Some people are even known to perform at their best when under pressure, this is called critical management. However, common knowledge tells us that too much of a good thing, actually results in a negative outcome. Research has proven that many couples fall pregnant whilst on holiday, illustrating that stress also affects fertility. This just goes to show that literally every essential organ system in the body is affected by stress.

Aside from all this distressing information, don’t lose hope! The stressors themselves can be overcome by day to day management. The rule of thumb is to procure a healthy lifestyle. This includes: 

healthygranny• Regular exercise (yes sweating isn’t pleasant, but the endorphins are!)
• Following a healthy diet (this doesn’t mean eating just rabbit food – balance is key)
• Reduce caffeine and sugar (Tea tastes just as good…eventually)
• Avoid alcohol, cigarettes and drugs (but that’s obvious)
• Get enough sleep (less than 6 hours of sleep = functioning as if intoxicated , and we already suggested skipping the alcohol)

Other methods of managing stress include humour, meditation, hobbies, biofeedback, and massage therapy. If your lifestyle doesn’t allow for these extra-curricular activities, healthy supplements are the next best thing. Try products such as:

HOMEOPATHIC

Rescue Remedy Rescue
Rescue was created as an emergency treatment to provide nervous system support, during stressful or traumatic episodes. It is calming and soothing, leaving you feeling relaxed and better able to cope under extreme pressure, stress or emotional trauma. 

NUTRIENTS

Besides a good quality multivitamin (with extra B-vitamins) together with a pharmaceutical-grade fish oil supplement (providing at least 1000mg of EPA and DHA combined); other nutrients to consider could be:

green_tea430x300L-Theanine – an amino acid derived from green tea. 
Despite the fact that green tea contains caffeine, the theanine content is what produces the relaxing feeling one gets when drinking this popular beverage. Theanine neutralises the effect of caffeine on the body which produces a relaxed, yet alert state of mind, without causing drowsiness. It also increases the anti-anxiety neurotransmitter, GABA, as well as the two mood-enhancing hormones; dopamine and serotonin. 

Magnesium 
This particular mineral is a crucial co-factor for energy and adrenal hormone production as well as for the proper functioning of nerves and muscles. During stress, magnesium is one of the first minerals to be depleted and deficiencies may lead to irritability, tension and insomnia. 

Pantothenic Acid (Vitamin B5) 
Otherwise known as the anti-stress nutrient, pantothenic acid is required for the production of the stress-regulating hormones of the adrenal glands, energy production and healthy nervous system function. 

Note: Extra Vitamin B5 must be taken in conjunction with a vitamin B-complex or a multivitamin with extra B’s.

rhodiola-roseaHERBAL

Rhodiola 
Rhodiola is a wonderful adaptogenic herb that encourages a healthy stress response to various physical, mental and emotional challenges. It increases tolerance to stress, enabling the body to cope more efficiently in challenging circumstances as well as helping the body recover from fatigue and other symptoms associated with chronic stress or adrenal exhaustion. Rhodiola also has the ability to increase serotonin activity in the brain, elevating mood and reducing anxiety. 

Be sure to pay a visit to your local health shop, Lifestyle Health, and chat to anyone of the lovely ladies there about these and other alternatives.

To put it simply, stress can be explained through the tale of the little German boy who noticed a hole in the dam wall adjacent to his town. By sticking his finger into the hole he managed to control the flow of water into the town. The small trickle of water flowing out of that dam is like the stress in our lives. If it is kept under control (sticking our fingers in the hole) it can be utilised for our optimum performance, but if it builds up without monitoring the extent of the overflow, the dam wall might just explode…