Is Stress Hurting Your Health?

Stress comes in many shapes and sizes.  It can be related to short term frustration like trying to get the kids out of the house on time; to a major life event like divorce or loss of a family member. According to www.health.com, 70% of doctor visits and 80% of serious illnesses may be exacerbated or linked to stress.  What???  Those numbers are huge!  The reality is...chronic stress is causing health issues that will shorten our life span and rob us of joy.  We need to figure out how to get this under control.

For many years I failed miserably at managing my stress level.  This was a large factor in the weight gain and declining health I experienced.  Through my own journey, I discovered ways to effectively handle stress.  Before we get to those, let's talk about how stress effects your health.

1.  The adrenaline rush you get when you're scared or in danger is referred to as the "Fight or Flight Response."  This results in the release of the stress hormone Cortisol.

2.  Cortisol released in the body at the time of stress causes cravings for sugar and fat; and can raise blood sugar levels.

3.  Cortisol may increase the amount of fat tissue your body holds onto and enlarge the size of fat cells, especially around your mid-section.

4.  Stress can cause insomnia, tension headaches, migraines, hair loss, high blood pressure, back pain and an increased risk of stroke.

5.  Too much of the stress hormone Cortisol can interfere with the brains ability to form new memories.

6.  Stress can lead to digestive issues.  Heartburn, stomach cramping and diarrhea can all be caused by or worsened by stress.

7.  Skin breakouts and psoriasis can be triggered by stress.

8.  Chronic stress and traumatic events can cause your cells to age faster.

9.  Your immune system is less likely to fight off a cold during times of stress.

10.  Stress reduces productivity at work and is linked to depression.

It's not realistic to think that we can remove all of the stressors from our lives.  But we can manage stress in a way that will help us lead happy and fulfilling lives.  Here's a few things to try:

1.  Just 10 minutes a day of mindful relaxation like deep breathing or meditation can ease muscle tension.  If you don't know how to meditate, a simple Google search will pull up guided meditations for beginners.  This is a great starting point.  It will be hard at first, but commit to it for a week and see how you feel.

2.  Massage can help relax tight muscles in your neck and upper back.

3.  Progressive muscle relaxation is an anti-insomnia technique.  Beginning at your toes, tighten the muscles in that area, hold for 5 seconds, then release; continue with each muscle group, going up the length of your body.  Breath calmly throughout the exercise.  By the time you make it to the top of your head, you'll be relaxed and ready to drift off to sleep.

4.  Exercise!  Exercise releases endorphins designed to relieve stress and enhance pleasure.  I don't know about you, but I always feel better after a good workout!  If you can't jump into a full workout at the moment, step away from your desk and take a walk.

5.  Laughter!  Put on your favorite comedy or have a great laugh with friends.  Laughter hikes your body's natural disease-fighting cells and relieves stress.

6.  Maintain a healthy diet.  Diving into a bag of potato chips, chocolate or a bottle of wine will not make you feel better!

7.  Don't stretch yourself too thin.  It's okay to say "no" if a request doesn't align with your priorities.

8.  Live in the moment.  Worrying about something that happened yesterday or that may happen in the future robs you of joy.  Focus on today!

9.  Gratitude!  Start your day with gratitude by writing three things you're grateful for in a journal.  You'll be surprised how this small act will help get your mind right for the day.

10.  Stay positive!  It's hard to be stressed when you have a positive outlook.

11.  Get outside.  Find your "Happy Place."  For me its the beach.  As soon as I walk over the dune and see the white sand and horizon I can feel the tension releasing from my muscles. If you can't get outside, visualize this spot.  My favorite place is a spot in The Keys we've been visiting for 20 years.  I can pull this image up in my mind and visualize how I feel sitting by the pool with a good book and rum runner in my hand.

Like I said; stress is going to be a part of our lives.  It's not realistic to think we can take off to a deserted island and lay in a hammock sipping from a coconut all day.  At some point the bills will need to be paid, kids will need to be fed, your job will call looking for you.  If you apply these techniques to your day to day life, stress will not be as frequent of a visitor, and when it does show up, it won't stick around as long!

I hope these tips give you a new perspective on handling stress in your life.  If you found value from this, I'd love to hear from you.  Leave me a comment or send an email to sueharkerfitness@gmail.com.

Sue