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STRESS

How it Effects Us and What We Can Do to Naturally Relieve It


    Stress – everyone knows what it is and everyone wishes they had less of it.  The terms “stressed out”, “overstressed”, “stressed to the max” and “stressbuster” have become so common place in our language that everyone knows what we are referring to when we use them.  The concept of stress is so widely accepted as part of our fast-paced modern day life that no one blinks an eye when we talk about it, but so little is known about the long term health effects of continual exposure to stress.
    Up until twenty years ago, scientists would acknowledge that physical stress could be harmful to the body.  However, it is only within the last ten to fifteen years that scientists have begun to recognize and study the profound effects of psychological stress on health.
In that time, scientists and researchers have been able to demonstrate the connection between psychological stress and the immune system and map out the mechanisms by which they interact.  It is now clear that severe or sustained stress can weaken the immune system, increase blood pressure, increase fat deposition around the waist, increase the rate at which we age and damage our brain cells that have to do with memory.  It has been implicated in diseases as far ranging as diabetes, heart disease, rheumatoid arthritis, obesity, fibromyalgia, anxiety and depression among others.
    Research done over the last fifteen years, reveals that 43% of all adults suffer significant adverse effects from stress exposure and 75% to 90% of all visits to primary care physicians are related in some way to the negative effects due to stress.  It is estimated that on an average workday, approximately one million workers are absent from their jobs due to stress-related complaints.  The demand for stress management programs, services and products has risen dramatically in the last ten to fifteen years and is now estimated to exceed eleven billion dollars annually.
    Some stress in small to moderate amounts can be benign, even helpful.  For instance, think about studying for a test, preparing to address a group or slamming on the brakes to avoid a car accident.  All of these are stressful events which require the body to go through a series of adaptive changes involving the endocrine system, the immune system, the cardiovascular system and the nervous system, particularly the brain.
    Adrenaline and cortisol, both stress hormones produced by the adrenal glands pour into the body, accompanied by increases in blood pressure, heart rate and respiration; oxygen flows to the muscles preparing the body to employ “the fight or flight” mechanism.  While this may have been life saving for our ancestors who were suddenly faced with a the threat of being eaten by a lion, this response when sustained in today’s stress saturated world creates long term health consequences, often leading to serious dysfunction or disease.
     A Carnegie Mellon University research project indicated that volunteers who were inoculated with a cold virus who reported life stresses that continued for more than one month (ie. unemployment or family health problems) were more likely to get colds than those who sustained stress lasting less than a month.  The longer the stress endured, the greater the risk of illness.
     Each person’s response to stress is different.  It is based partly on genetics, environment, socio-economic status and lifestyle.  Factors that can make your response to stress worse include:  staying late at work, eating diets rich in processed, simple carbohydrates, eating fatty foods, drinking excessively, inadequate sleep, smoking, lack of exercise, isolation from others and excessive competition

The Three Phase of Stress

1)    Alarm – a response to any physical, emotional or mental trauma will cause a sudden release of stress hormones such as cortisol.  Normal levels of immunes system resistance diminish, but if the stress is not persistent or too severe, we bounce back and recover nicely.
2)    Resistance – If the stress factors persist and become chronic, our response changes and we learn to “adapt” or tolerate the stressful stimulus.  We increase our resistance during this phase and although usually a safe period, our immune and others systems are working harder and under more strain in their attempt to keep us “adapted”.
3)    Exhaustion – Eventually our immune system runs out of gas and becomes “exhausted” following prolonged stress reactions.  When we reach this point our bodies, which have been coping up until this point with perhaps only minor or low grade symptoms will respond in a different way.  Depending on each person’s unique physiology, symptoms will become increasingly severe or may appear, as if overnight, where seemingly the person was perfectly fine before.  Eventually, profound disruption of the person’s immune system will manifest.


What Can We Do to Beat Stress?

    The first thing we can do is to realize that stress in unavoidable, it’s a part of life.  However, wherever we can, make choices to avoid stressful situations.  Bringing presence of mind to our daily activities and choices about where and with whom we spend out time is an excellent way to start “destressing” our lives.
    Secondly, eat a balanced diet and get sufficient rest to regenerate and repair tissue and allow for the stress response in the body to come back to normal.
    Additionally, regular exercise, stretching, Qigong movements for energy production, yoga, biofeedback, meditation, nutritional supplements and vitamins and the use of machines like the Stress Buster are all part of a growing panoply of stress reducing tools that have been shown to be effective in fighting stress.
    Another effective avenue to explore in the fight against stress is the use of herbal “adaptogens”.  An adaptogen is defined as any substance that increases resistance to adverse influences by a wide range of physical, chemical and biochemical factors.  Many herbs have been used in traditional medicine for centuries because of their beneficial effects on the human stress response, which include improving memory and concentration, fighting fatigue, increasing energy and stamina and improving work performance.  Because of the complex chemical nature and their wide, ranging effects, herbal adaptogens are excellent at balancing and normalizing physiology.  It is important to remember to use the entire herbal extract rather than an isolated active ingredient.  A list of the most effective and widely studied herbal adaptogens include:

1)    Ashwagandha (Withania somnifera) – considered to be a classic rejuvenating herb in Ayurvedic medicine.  It has strong immune supportive effects such as preventing ulcers associated with stress, enhancing the bodies adaptation to both chemical and physical stress and positive changes in blood glucose levels, cholesterol levels and increases in T3 and T4 levels (thyroid hormones).
2)    Asian Ginseng ( Panax ginseng) – long known in traditional Chinese medicine as an herb which will increase stamina and help the individual cope with fatigue and physical stress.  It is considered a tonic, which is a substance that helps normalize body function and biochemistry.  The person who will most benefit from its use is the overwhelmed and exhausted individual.
3)    Bacopa (Bacopa monnieri) – this Ayurvedic herb is used to revitalize nerves, brain cells and the mind; as well as strengthen the adrenals and act as a blood purifier.  In clinical trials, it has helped patients improve the speed of visual information processing, learning rate and memory.  It is particularly useful for the individual with anxiety and mental fatigue.
4)    Cordyceps (cordyceps sinensis) – commonly known in China as “caterpillar fungus”, this therapeutic fungus is used to refurbish the body after exhaustion or long-term illness. It is used to “tonify Qi” in traditional Chinese medicine and has been used effectively to treat aging related disorders such as kidney toxicity, hypercholesterolemia, loss of sexual desire and chronic obstructive hepatic disease.
5)    Holy Basil (Ocimum sanctum) – known for its wide ranging physiological effects, this herb has been shown to normalize blood glucose levels, prevent gastric ulcers, increase physical endurance, support healthy blood lipid levels and lower the release of stress-induced adrenal hormones.
6)    Licorice (Glycyrrhiza glabra) – one of the most well-known herbs used for enhancing diminished adrenal function, licorice has a wide range of actions, including antiviral, antiulcer, anti-inflammatory and balancing estrogen.  Licorice does have the capacity to raise blood pressure and increase sodium retention, so long-term use should be monitored closely by herbal health care provider.
7)    Rhodiola (Rhodiola rosea) – also known as “Artic root” or “Golden root”, this herb is a fine adaptogen because it increases resistance to chemical, biological and physical stressors.  It is widely used to decrease depression, stimulate the nervous system, increase work performance and eliminate fatigue.

For more information about stress and all of the natural techniques and remedies available to counteract its harmful effects, please contact:  Dr. Garry D’Brant.  Dr. D’Brant has been involved in providing wholistic health services for 30 years and has worked extensively in helping people cope with stress and develop successful strategies for maintaining and regaining their heath. He is a Chiropractor, Certified Nutritionist,  Certified Traditional Naturopath, Board Certified Anti-Aging Specialist and Psychotherapist.  Dr. D’Brant can be reached at D’Brant Holistic Chiropractic Clinic in Glen Head, New York at (516) 609-0890.