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The Stress Mess Makes a Health Mess

 We all have some level of stress, right? Our own personal level of stress mess.

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances and can even be life-saving.

Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.

It’s the chronic stress that’s a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day, that can mess with your health.

Stress (and stress hormones) can have a huge impact on your health.

Let’s dive into the “stress mess.”

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Mess #1 – Increased risk of heart disease and diabetes

Why save the best for last? Anything that increases the risk of heart disease and diabetes (both serious, chronic conditions) needs to be discussed.

Stress increases the risk of heart disease and diabetes by promoting chronic inflammation, affecting your blood “thickness,” as well as how well your cells respond to insulin.

Mess #2 – Weight Gain

Stress causes the hormone cortisol to be released. If the stress is chronic, and cortisol levels stay elevated, your insulin levels will rise. In turn, your blood sugar decreases and causes you to crave sugary and high-fat foods.

If this cycle continues, the brain will form a habit that says high stress needs comfort food in order to feel better.

The bottom line is this: more stress = more cortisol = increased appetite for junk = more belly fat and weight gain.

Mess #3 – Immunity

Did you notice that you get sick more often when you’re stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?

Well, that’s because stress hormones affect the chemical messengers (cytokines) secreted by immune cells and consequently, they are less able to do their jobs effectively.

Mess #4 – “Leaky Gut.”

Stress can contribute to leaky gut, otherwise known as “intestinal permeability.” These “leaks” can then allow partially digested food, bacteria or other things to be absorbed into your body.

The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.

Picture this: Have you ever played “red rover?” It’s where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right through.  Cortisol (produced in excess in chronic stress) is a strong player in red rover!

Mess #5 – Sleep Disruption

Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.

And when you don’t get enough sleep, it affects your energy level, memory, ability to think, and mood.

More and more research is showing just how important sleep is for your health.  Not enough sleep (and too much stress) aren’t doing you any favors.

Stress-busting tips

Reducing stressors in your life is an obvious first step.

Can you:

  • Put less pressure on yourself?
  • Ask for help?
  • Say “no”?
  • Delegate to someone else?
  • Finally, make that decision?

No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you.

  • Deep breathing
  • Meditation
  • Walk in nature
  • Unplug (read a book, take a bath)
  • Exercise (yoga, tai chi, weightlifting, etc.)
  • Connect with loved ones

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Conclusion

Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize.

Stress has been shown to increase the risk of heart disease and diabetes, affect your immune system, digestion and sleep.

Stress not only can keep you from losing weight, but it can also make you gain weight.

There are things you can do to both reduce stressors and also to improve your response to it.

You can ditch that stress mess!

References

https://nccih.nih.gov/health/stress
https://www.thepaleomom.com/stress-undermines-health/
http://www.precisionnutrition.com/good-stress-bad-stress
https://www.thepaleomom.com/managing-stress/

 

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