Are you feeling more stressed lately? If so, you aren't alone; millions of people worldwide are stressed out, struggling to cope during COVID-19. Not only do you have to deal with the grief of losing loved ones to this deadly virus, but there's also the stress of being isolated and wondering if you've done everything you can to protect yourself. Even if you do survive, maybe you've lost your job, which creates mental stress. Besides affecting your mental health, stress also compromises your health. Here's how the impacts of stress can mean damage to both heart health and microbiome health, along with some considerations and warnings.
How Stress Affects the Heart
Becoming overly stressed results in the adrenal glands releasing the hormones known as cortisol and adrenaline. This causes the heart to beat faster as well as creates an increase in blood pressure. In most cases, this occurs from a momentary stressor in which the effects stop after the event is over, meaning the stress is gone. But, having too many occurrences of this type of acute stress can lead to inflammation in the arteries, which can be a cause for heart attacks.
The Impacts of Stress on Microbiome Health
Stress can also affect microbiome health. In fact, a study done by Ohio State University scientists discovered that being exposed to stress can cause changes in the diversity, composition, and number of gut microorganisms. As a result, the microbiome is less able to protect a person. That's why many people undergo a lapse in their immune and digestive health when experiencing heightened stress, such as during the current COVID-19 pandemic.
When stress was increased in mice, there was an increase in bad bacteria, along with reduced microbial diversity. What's more, mental stress can slow down the movement in your small intestine. Not enough intestinal movement can lead to too much destructive bacteria growing, which affects the intestinal lining.
Types of Stress
Acute or short-term stress—This type of stress, which is the most common one, involves the body's fast response to a new event, demand, or challenge. Acute stress typically activates a fight-or-flight reaction. Some common examples include arguments with people, near-miss vehicle accidents, or making costly mistakes. An isolated, acute stressor typically doesn't affect health and can actually be beneficial as it gives the body practice in dealing with future situations.
Episodic acute stress—On the other hand, acute stress that occurs frequently, which is known as episodic acute stress, can compromise health. People suffering from episodic acute stress tend to worry about everything, making them anxious, irritable, and short-tempered. It's often hard for these people to adjust their lifestyles.
Long-Term Stress—Long-term or chronic stress, which is stress that continues for a long time, is the result of acute stress that hasn't been fixed. Chronic stress can be caused by situations such as a dysfunctional family, poverty, unhappiness in a job or marriage, an ongoing illness, rebellious children, and other events. Ignoring chronic stress by not getting help can lead to severe health problems, including cancer, heart disease, cirrhosis of the liver, accidents, and even suicide.
Ways to Manage Stress
By learning how to mitigate the impacts of stress, you can not only be healthier, but also happier. Some main guidelines for stress management include:
Exercise regularly.
Consume a balanced, heart-healthy diet, along with probiotics and prebiotics. Probiotics include sauerkraut and yogurt. Prebiotics are foods including bananas, whole grains, garlic, onions, and greens. Probiotics and prebiotics are also available as dietary supplements.
Maintain a positive attitude.
Explore new interests and hobbies.
Manage your time more effectively.
Learn to be more assertive rather than aggressive. This includes expressing your opinions and feelings instead of stuffing them, which can lead to anger and addictions.
Set healthy boundaries with people.
Other Considerations and Warnings
Stress has different effects on different individuals. While some people have psychological effects, others suffer from physical symptoms, such as heartburn and headaches.
By recognizing the common symptoms of stress and learning ways to reduce it, you'll be more likely to manage your stress as well as reduce its impact on your body.