Stress is a normal part of life and it can be both positive and negative. Resilience and general well-being depend on an understanding of stress and its impacts. A certain amount of stress can be good for you, but too much or chronic stress can be bad for your health and well-being. Effective stress management begins with an understanding of the symptoms and implications of stress.
Cardiovascular System: Constant, unrelenting stress increases many cardiovascular risks including hypertension (high blood pressure), heart disease, and stroke. These stress hormones, including cortisol and adrenaline, increase your heart rate and blood pressure, which may lead to cardiovascular conditions down the track.
Immune System: Chronic long-term stress can weaken the immune system, making individuals more susceptible to infections and illnesses. Stress hormones can suppress the production of immune cells, making it easier for pathogens to invade the body and cause problems.
Gastrointestinal System: Stress has an impact on the gastrointestinal tract, which may manifest as stomach pain, indigestion, diarrhoea, or constipation.
Endocrine System: Chronic stress can severely affect the endocrine system that controls the levels and activity of the hormones our bodies require to function normally. This can result in hormone levels being off-balance, affecting metabolism, reproductive health, energy, and more.
Sleep: Stress may be keeping you up (or waking you up) at night. Chronic stress can lead to sleep disorders, which can cause fatigue, mood changes, and even cognitive deficits in the long term.
The relationship between stress and health is very real because our bodies react to stress and it negatively affects several systems and functions in our body. Physical health also affects mental health and vice versa. Similarly, stress and anxiety can enhance the symptoms of someone with chronic physical health diseases, leading to a decreased quality of life. Individuals can choose to address their mental health through stress management and, in doing so, improve their health in totality.
How does stress affect women?
Pregnancy: Stress during pregnancy is associated with negative outcomes including preterm birth, low birth weight, and a greater risk of pregnancy complications like preeclampsia and gestational diabetes. Even the stress of a pregnant mother tells upon the development of the fetus, and in this environment, children are at an increased risk of developing behavioral or developmental problems.
Menopause: Hot flashes, night sweats, mood swings, and sleep disruptions all can be made worse by stress. Women in midlife often also face increased stress from the hormonal fluctuations that accompany menopausal transitions and reproductive health changes.
Mental Health: Women are more likely than men to suffer from stress-related mental health illnesses like anxiety and depression. The symptoms of these disorders may become worse over time if the individual experiences chronic stress, and chronically high cortisol levels associated with this stress may increase the risk of the individual developing mood disorders. Women may also be more likely to develop binge eating or emotional eating disorders due to stress.
How does stress affect men?
Sexual Health: Men's libido and sexual performance can be severely impacted by stress, which can result in erectile dysfunction, early ejaculation, or lack of interest in sexual activities. Stress-related alterations in blood flow and behavioral patterns can have an impact on sex hormones, sexual function, and enjoyment.
Immune Function: Chronic stress can weaken the immune system, causing men to be more prone to infections and other health problems. Over time, men who are chronically stressed may have a weakened immune response, slower healing from wounds, or susceptibility to autoimmune or inflammatory conditions.
Mental Health: Stress may harm men's psychological well-being, even though males may be less likely than women to seek out mental health assistance. Men who experience ongoing stress have higher rates of drug addiction, depression, and anxiety disorders. Furthermore, while under stress, men are more prone to act outwardly in ways like violence or rage.
How to manage stress?
Meditation: Meditation can give you a sense of calm, peace, and balance that can benefit both your emotional well-being and your overall health. It can also be used to unwind and manage stress through a point of focus that calms you.
Deep Breathing: Breathing exercises are calming because they return your body to a state where it knows you are relaxed. One way to lower your stress levels without the aid of caffeine is by doing deep-regulated breathing exercises; this is a quick way to communicate to your brain to settle down and relax.
Limit digital exposure: Control time spent on social media and set a time of day that you declare as the only time you will check and respond to notifications. Try having a digital detox or social media holidays.
Connecting with family and friends: Talking about experiences, thoughts, and feelings with trusted friends, family members, or any connected support network can help alleviate the emotional load of stressors and reduce the damage caused by the body's cortisol hormone stress triggers.
