How can I beat stress and why is it making me sick? Top tips revealed
THE DANGERS of stress can hijack your bodies, making you sick with worry according to a study earlier this year.
US researchers have discovered that stress can increase inflammatory and allergic reactions such as irritable bowel syndrome and asthma.
Why can stress make me sick?
Stress can have an impact on your mental and physical wellbeing.
It often makes you take up unhealthy behaviours such as eating the wrong foods, overeating or undereating.
Shanna Levine, MD, said: "Stress triggers the release of the hormone cortisol, which impairs your body's ability to process blood sugar and changes the way you metabolise fat, protein, and carbs, which can lead to weight gain or loss."
It can also affect the way you interact with others and the amount of sleep you get.
Certain kinds of white blood cells protect the body against diseases, but when you get stressed, these cells' inflammatory responses are triggered.
Adam Moeser, an associate professor specialising in stress-induced diseases, said: "When this happens, CRF1 tells these cells to release chemical substances that can lead to inflammatory and allergic diseases such as irritable bowel syndrome, asthma, life-threatening food allergies and autoimmune disorders such as lupus."
Researchers found the normal allergic reaction is intensified when we are stressed, and can lead to severe physical manifestations.
Normal chemical reactions which are activated to get rid of invading allergens can instead become life threatening.
With millions of days lost every year to stress, scientists also found last year that happy people generally have healthier hearts - and shockingly, the risk of heart attacks and strokes soar by over half if you are stressed.
What are the signs you are stressed?
These are the some of the physical and mental effects stress has on you:
- Heartburn
- Erratic periods
- Headaches
- Bowel issues
- Hair loss
- Insomnia/tiredness
- Numb fingers
- Acne
- Constant colds
- Weight fluctuates
- Hives
- Forgetfulness
- Anxiety
- Depression
- Mood swings
- Detachment
HOW TO BEAT STRESS
1. TAKE TIME OUT: Try to put yourself first at least once a day, to give your brain the rest it needs to stay engaged and alert.
2. EXERCISE: Everyone knows that exercise releases feel-good endorphins, which give you a chemical boost. But getting active can also help lower your stress levels by boosting the chemicals dopamine and serotonin.
3. AVOID CAFFINE: Millions of us reach for a cup of coffee as an afternoon pick-me-up everyday, but if you're already feeling stressed, too mucn caffeine doesn't help. It stimulates the nervous system, which can make you feel more anxious and panicky.
4. MAKE CONNECTIONS: If you're getting stressed at work, taking a few minutes to chat to your peers can help. Occupational health expert Professor Cary Cooper says: "If you don't connect with people, you won't have support to turn to when you need help."
5. PRACTICE GRATITUDE: Try and recognise your accomplishments, and think of something to be grateful for every night.
What can you do to beat stress?
The number of workers signed off sick or put on restricted duties by doctors has increased dramatically over the last few years, as the pressures of modern life rise.
In 2016/17, doctors wrote 573,000 notes for stress and anxiety.
Experts suggest using the mindfulness technique sophrology to help push back against stress.
It is a blend of practices including movement, breathing and visualisation that can have rapid benefits.
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Yoga can also help, with legs-up-the-wall pose being particularly beneficial.
Lavender in the home lowers heart rates and breathing techniques can help the body relax.
Chinese medicine uses roseroot to treat stress.
And eating well can also help alleviate symptoms of stress, such as vitamin-C rich foods including kiwi fruit and kale.
Other aids to try are dancing, meditation or petting an animal.