Health Fix

Stress can make us sick. Stress is not just a feeling; it is actually a physiological response that is built into our bodies, which provides us with the tools to handle a threat (http://link.springer.com/chapter/10.1007%2F978-0-230-30617-2_2). Many people experience perceived threats in their everyday lives, and the body responds in the same manner as with real threats.

Some of the physiological effects include blood vessels constricting, the pulse going up, blood pressure rising, pupils dilating, changes in urine output, digestion issues, muscles tensing, and blood clotting increasing (http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response). When the stress response becomes chronic, it can lead to health problems.

The following health conditions can be caused by stress, worsened by stress or stress increases the risks of these conditions:”(http://www.webmd.com/balance/stress-management/features/10-fixable-stress-related-health-problems?page=2).

1. Accelerated Aging: Stress on the body appears to speed up the aging process; one study analyzed the DNA of mothers with chronically ill children and found aspects of the chromosomes that indicated age acceleration by 9-17 years.
   
2. Alzheimer’s Disease: Studies have found links between stress and our brain function, including increased speed of brain lesions forming that lead to Alzheimer’s disease. Stress response is also known to result in chronic inflammatory responses, which is associated with the progression of dementia.
   
3. Asthma is triggered by stress and studies with children found the following: “Kids with stressed-out parents had a substantially higher risk of developing asthma” (http://www.webmd.com/balance/stress-management/features/10-fixable-stress-related-health-problems?page=2).
   
4. Depression: Chronic stress has a well-known connection to higher risks of depression and anxiety.
   
5. Diabetes: Stress raises glucose levels, but also contributes to bad lifestyle habits; so like the patient with heart disease, diabetics are prone to the complications of stress.
   
6. Gastrointestinal  (GI) problems: Stress is a contributing factor to GERD, Irritable Bowel Syndrome and other diseases of the digestive tract, including dental issues (the mouth is the beginning of the GI system).
   
7. Headaches: Most of us know that stress can result in tension headaches and can trigger migraines to those who are prone.
   
8. Heart Disease: Stress can result in an elevated blood pressure, as well as an increase in pulse and release of cholesterol and triglycerides into the blood stream. All these factors can lead to heart disease. Research has discovered links between a sudden emotional situation and a resulting heart attack. Chronic stress can lead to bad lifestyle choices, such as smoking, poor nutritional choices, increased alcohol consumption, and sleep disorders, all of which can result in heart disease.
   
9. Obesity: Stress response is known to increase hormonal levels such as cortisol, which is linked to increased fat depositing in the abdomen. Stress can cause bad eating practices and other lifestyle habits that lead to weight gain and obesity.
   
10. Premature Death: They say stress can be a killer. For example, caregivers have a 63% higher rate of death than people their age who were not caregivers (http://jamanetwork.com/journals/jama/fullarticle/192209).
    

           
Stress is not avoidable; it creeps into our lives. So, before getting stressed out about stress, there are ways to relieve stress in our everyday lives and help reduce (or even fix) these above-noted health problems.
Here are some approaches to stress management while in “the moment:”

• Breathing: We can simply start by being mindful about our breathing patterns and start taking deeper breaths. Better yet, just take a few minutes to calm yourself when you feel tense and focus on your breath. The beauty of this technique is that it can be done just about anywhere: at home, at work, sitting, walking, driving, running errands, or getting ready for bed.
  
• Be in the moment: We are most often stressed when we “live” in the past or future. As Dale Carnegie said, think of the past as the “dead yesterdays” and the future as the “unborn tomorrows.” Focus on the moment – try to find pleasure or joy in what you are doing right now.
  
• Reframe the Situation: We do things all day long that frustrate us or create more stress, so try turning the situations around and put a positive spin on it. For instance, when you are forced to park your car far away from the entry of a building and you are in a rush, think about the extra physical activity you just gained and how good it is for your health. If your child is home from school with a cold, rather than thinking about all the downbeat aspects of the illness, be grateful for the extra time you have with your child and how miraculously the body heals from a cold.
  
• Keep life in perspective: We tend to lose focus on a problem and sometimes overstate it – making it bigger than it really is, and the worry can kill you (literally). Turn your perspective of worry around and be grateful for what you have: your family and friends, your health, your home, etc. Your new attitude just might bring clarity, instilling new ideas or attracting others who may help (because positivity tends to be more appealing to others).
  

The following are stress-management techniques that can become a way-of-life:

• Exercising or carrying out physical activity
  
• Practicing relaxation techniques
  
• Eating well
  
• Getting rest
  
• Coping: Explore what works for you. Some people seek others and like to socialize, volunteer or talk about their problems. For more serious conditions, seek professional help. Others find solace in activities such as writing, gardening, playing a musical instrument or doing artwork (http://www.webmd.com/balance/stress-management/stress-management-relieving-stress).
  

            It seems that stress can easily sneak into our day and into our lives. Fixing it can help us become healthier mentally, physically and spiritually.

Charlotte Michos is a clinical nurse specialist who values personal-centered care and serves as a Healthcare Consultant in helping others make informed decisions.