Stress is a normal part of life. In fact, many folks perform better when placed under mild stress for short periods of time. Other people perform worse when there is any stress upon them. Severe stress, as in an automobile accident or when losing blood, initiates hormonal responses in your body that are life-saving.
So, stress is good, right? Yes and No!
When you meet the saber-toothed tiger in the jungle, you want the life-saving stress responses to kick in, and kick in fast. These survival mechanisms include the following:
- pupils dilate to see better
- heart beats faster and harder and increases blood pressure
- blood vessels dilate to critical organs—muscles, liver, fat tissue
- spleen contracts, releasing extra red blood cells
- airways to the lungs dilate
- adrenals secrete epinephrine and norepinephrine (“fight or flight” hormones)
- liver releases glucose for energy production
- fat releases fatty acids to make more energy
At the same, non-critical body functions diminish:
- bladder relaxes and sphincter tightens
- kidney vessels constrict
- intestinal vessels constrict
- skin blood vessels constrict
- gastric (stomach) secretions reduce
- pancreatic enzymes secretion reduce
- pituitary releases anti-diuretic hormone (to reduce urine production)
- gall bladder relaxes
There are some other annoying effects that we are all familiar with when stressed:
- increase sweating
- skin hair stands up
- dry mouth and eyes
- initiates uterine contractions in pregnancy; inhibits contractions if not pregnant
What a marvelous body we have! This whole process just described is mediated through the sympathetic nervous system. This is one of two nerve pathways that travel to most organs of the body.
After running and jumping over logs and leaping buildings in a single bound, we escape into a cave where the saber-toothed tiger can’t find us. We can finally relax and let the other nerve pathway, the parasympathetic system take over. The stress response relaxes and all organs return to their restful state. Then we have to go to the bathroom, normal digestive functions resume and our body recovers.
Except When It Doesn’t Go Away
But, what happens if the stress never goes away. What happens then?
Dr. Hans Selye did the finest research ever done on the results of long-term stress. He discovered the results in the body are always the same, and have nothing to do with the type of stress. That stress can be infections, emotional, toxins, nutrient deficiencies, trauma, weather—it doesn’t matter. The body breaks down in a very predictable fashion, or stages.
Stage I is called the Alarm reaction. This is precisely what has just been described as the “fight or flight” reaction. However, if the stress continues, it progresses to
Stage II-called the stage of Resistance. The adrenal gland (that produces the stress hormones) remains at high speed with increases in adrenaline and cortisol release. Cortisol, although life-saving in short term, initiates protein breakdown over the long term. You don’t want this, because every organ of the body is composed of proteins, including muscles. Cortisol also affects the immune system, resulting in more infectious or other immune breakdown.
Aldosterone is another hormone released in the stressed state. This causes water retention that we call edema. The adrenal gland enlarges to keep up with all these demands. If there is still no relief from the stress, it becomes
Stage III, which is called the stage of Exhaustion. The enlarged adrenal gland can no longer keep up and the hormones DHEA and cortisol fall. A critical component of the immune system, the lymphatic system, atrophies, further eroding the immune system and its ability to repair the body. Because the gastrointestinal tract (stomach and intestines) require high levels of constant cell turnover and repair, the lining of the tract breaks down and starts to bleed. One by one every organ of the body will break down. Not a good place to be.
Fortunately the body typically gets “sick”, forcing you to rest and relax before it gets to stage III. This is how your body talks to you—rest, relax, de-stress or I will make you rest.
Here is a list of suggestions to help you manage or reduce your stress:
- take time for yourself—schedule it. An appointment with yourself is a very important appointment, and you can honor your commitment to yourself by keeping your appointments.
- try yoga, breathing exercises, Jin Shin Jyutsu, meditation, walk in nature
- focus on things you can control
- focus on what, to you, is truly valuable, important, and/ or meaningful
- remember, humor and laughter are still the best medicine
- create balance between relationships and getting work done
- when you have completed a challenging assignment, or a challenging portion of an assignment, celebrate and give yourself a break
- learn to forgive yourself and others
- get out of debt and save a little
- take care of your health—your most prized possession—adrenals, thyroid, …
Now is the time to gain control of your life. Now is the time to listen to your body talking to you. Let your parasympathetic talk to you, and do not be driven by the sympathetic stress system.
To your dynamic health and energy,
Dr. Stan
Dr. Stan Gardner, M.D., CNS, is a certified nutrition specialist who understands how to help people become well on a cellular level. If you would like to learn more about Dr. Gardner’s philosophies, visit his website at keystohealing.net. His office number in Sandy, Utah is (801) 302-5397.