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We hear the word, "stress", and immediately think of mental stress. Generally, most people associate mental stress from jobs, relationships or family as the type of stress that we need to be most aware of. While these types of stressors play a major role in our cumulative stress, there are three other types of stress that can have just as much of an impact on your health and wellbeing. Why is stress bad for you and why is the art of stress reduction so important? Stress reduction is a key element for our immune systems to function optimally. The "fight-or-flight" stress response involves a number of biological changes that prepare us for emergency action in any situation. When danger is sensed, the hypothalamus sets off a chemical alarm which is responded by the sympathetic nervous system by releasing stress hormones, including adrenaline, norepinephrine, and cortisol. These stress hormones quickly travel through the bloodstream, giving us the energy to run, fight or flee. Heart rate and blood flow to the large muscles increase so we can run faster and fight harder. Blood vessels under the skin constrict to prevent blood loss in case of injury, pupils dilate so we can see better, and our blood sugar ramps up, giving us an energy boost and speeding up reaction time. At the same time, body processes not essential to immediate survival are suppressed. The digestive and reproductive systems slow down, growth hormones are switched off, and the immune response is inhibited (Mayo Clinic). It's important to be aware of the reaction that stress has on the body and how serious stress can be. Ultimately, stress can kill you but following some easy steps can lead to a stress-free body, a peaceful mind and better overall health. 1. Physical Stress The Down Side - Over exercising can cause immune system suppression, under exercising can attribute to carrying extra weight, feeling lethargic, poor posture and have an influence on breathing, muscles, joints and organ function. Balance in fitness is key. Make sure to get your daily workouts in, but exercising too much will place a burden on your body. Poor posture places added pressure on the organs which can result in them not being able to function properly. So it's time to sit up straight! What You Can Do About It - If you're working out, you get one bonus point here! Physical stress in the form of exercise if very beneficial for the body. This type of positive stress comes from loading the muscles and bones. Adequate movement and exercise helps us to maintain an optimal metabolic rate, lubricates our joints, aids in structural alignment of the body and helps challenge our balance and coordination as well as increases proprioception. Spa treatments such as massage, facials and body scrubs are great ways to loosen muscular tension and reduce physical stress. 2. Chemical Stress The Down Side - Today we are bombarded by thousands of chemicals that have been recently developed over the last hundred years. These include synthetically manufactured medical drugs, asprin and over the counter pain relievers, toxic household cleaners as well as agricultural chemicals such as pesticides, herbicides, fungicides and fertilizers. What You Can Do About It - The upside is that our bodies are full of chemicals, naturally produced chemicals that are essential for health. The work of producing these key chemicals is a necessary stress for the body. For example, when your body systems are working correctly, exercise results in chemical adaptations in the form of hormonal changes that alter your biochemistry to increase protein synthesis, energy production and myriad other chemical reactions. Try these tips to combat negative chemical stress: Take synthetically manufactured medical drugs and over the counter medications only when necessary and instructed by your doctor. Re-evaluate your household cleaning products and opt for a less toxic or non toxic version. Try to buy food that has not been exposed to pesticides, herbicides, fungicides and fertilizers. 3. Electromagnetic Stress The Down Side - Over exposure to sunlight is one of the biggest forms of bad electromagnetic stress in the form of sunburn. Other types of bad electromagnetic stress are radiation, low frequency pollution emitted by electronic devices such as computers, cell phones, microwave ovens, electric motors, tv, and even an electric blanket. With the rise of technology, we are subjected to electromagnetic stress a great portion of our day. Even wireless internet is a form of electromagnetic stress. Think about each time you are in a building or in range of a wireless connection. What You Can Do About It - Sunlight is good for you - in moderation! Without sunlight, we wouldn't be alive. You just need to be careful of the amount of sun you receive at one time. Make sure to sunscreen up (with a good quality sunscreen) and get your dose of Vitamin D producing sun each day but don't go overboard! For electromagnetic stress from low frequency pollution, try to limit your exposure. Turn off cell phones, tv's and computers at night to let your body recharge. If a device such as a tv or computer is on, it's emitting this bad type of stress. Time to unplug! 4. Mental Stress The Down Side - Focusing on things you DON'T want in life instead of things you DO want is called "stinking thinking" and leads to an abnormally high level of mental stress. You can manifest your negative thoughts which lead to deeper mental stress and anguish. Other forms of mental stress include verbal abuse, being rushed, deadlines, taking on too large of a workload or assuming more responsibility than you can handle. What You Can Do About It - Think positively. Turn your negative thoughts around and start thinking about the positive outcome. Imagine what it is that you DO want. You can also manifest your positive thinking. Having a plan or setting goals in your life and doing the work to achieve them is one of the best forms of positive mental stress. Overcoming adversity to become a stronger, better person you is also a great way to combat any negative mental stress and give yourself a boost! For any verbal abuse, please seek help from a professional. Know that you are not alone but that you need assistance. Do it for you! In stressful situations, ask yourself "Is it worth it?" Remember, it is the way we react to the stress not the actual stressor. Try to smile through tough situations, breathe deep and keep calm.
Margot Rutigliano is the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness retreat offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.
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