Stress Less
As you continue on your journey of building your PRAH ( Personal Retirement Account for Health) you may be already on the path of improving your health by eating the right way and exercising diligently. However, have you ever considered that you can undo all that hard work by undue stress? A little stress is normal and even beneficial for us in our daily lives as it can motivate us to do things. However, chronic worrying is harmful for the brain. Our bodies continue to produce the same amount of stress hormones, cortisol and adrenaline even as we age. The biggest difference however, is that an older body is not able to dial down its level of stress hormones as easily as a younger one. The term stress in its modern usage was coined by Dr Hans Selye, a stress researcher in 1936. He stated, “ Every stress leaves an indelible scar and the organism pays for its survival after a stressful situation by becoming a little older”. A study published online in June 2020 by Alzheimer’s and Dementia, linked negative patterns of thinking to changes in the brain that could be linked to Alzheimer’s disease. The study researchers found that older adults who regularly engaged in repetitive negative thinking were more likely to experience cognitive decline and memory problems than those who didn’t. Negative thinkers also had higher levels of the proteins beta amyloid and tau in their brains, the accumulation of which leads to the formation of dangerous plaques. These plaque formations are found in the earliest stages of Alzheimer’s, even before the person experiences visible signs of dementia.
“Stable stress levels” is the catchphrase for long term health and longevity. Healthy bodies need the right balance of circulating stress hormones. If we have too little we become slow and weak and if we have too much we become sick and fat. People who spend most of their lives being “worried sick” have to cope with the physiological changes of excess cortisol. These can range from premature aging, decreased insulin sensitivity, growth of cancer cells, increased fat storage, poor quality sleep, increased gastrointestinal distress to poor quality sleep and destruction of brain cells, especially memory function.
So, how do we dial down stress so that we can handle it in a healthier way? Here are a few tried and tested ways to bust the cycle of unhealthy stress.
Enjoy the morning high: The blood level of cortisol is naturally high at 6 a.m. which helps you to start each day invigorated. Take advantage of this natural high by exercising or by doing something productive like say learning a new skill. The release of endorphins (the feel good hormones) which are produced with exercise, will naturally propel your mind towards a state of calm for the rest of the day.
Get enough rest: Cortisol levels normally drop to their lowest at 6 p.m., preparing the body for a night of restful sleep. However, stressful afternoons and evenings increase cortisol levels which can interfere with sleep. It is therefore important to relax in the late afternoon and early evening too. When we spend less time in deep sleep, we produce less growth hormone which throws our bodies out of hormonal balance. This starts a vicious cycle where high levels of cortisol at night leads to less restful sleep which in turn throws off the cortisol balance the next day.
Stay Lean: Fat cells produce excess cortisol. This causes overstressed and overweight people to get into an unhealthy cycle: excess stress producing fat which in turn spews out even more cortisol leading to the accumulation of more fat. This fat is the kind that normally accumulates around the abdomen which has been shown to be the most dangerous kind as it has several health negative implications.
Cut down on caffeine: Caffeine makes the body jittery and triggers the release of stress hormones. Overdoing it on your javas and cuppas has been shown to produce symptoms that are indistinguishable from an anxiety disorder according to a study from the British Journal of Psychiatry.
Reduce unnecessary noise: Loud music, traffic sounds, and other disturbing noises can increase cortisol levels.
Stress Busters. These simple techniques will help you snap out of the vicious cycle of mindless stressing. With a little practice you will be able to get a better handle on your stress.
When you can’t fix it, don’t worry about it. When a situation is beyond your control, accept it for what it is. Recognise that you can’t change it, accept it, and move on. How your mind reacts to a stressor is the only thing we have in our control. Try not to dwell on things which have gone wrong with you in the past. After all you can’t change the past and there is no point in holding on to something that you can’t change.
Focus on solutions, not problems. After a problem occurs, instead of getting all worked up, focus immediately on finding a solution. The feeling of a loss of control which often follows a stressful event only aggravates the stress. By trying to focus on finding a solution for the problem instead, you will be able to divert your energy and be able to regain a sense of control.
Redirect negative thoughts. New research shows that you can actually rewire your brain by changing your thoughts. You can learn to program your mind in such a way that when a negative thought occurs, you can reflexively tell your mind to journey to a better place. Mental imagery is the term used when you draw from your most pleasant memories to distract your mind. Bin negative thoughts immediately like you would trash an unwanted email.
Move to mellow your mind. Exercise works like a mood mellower unlike a prescription drug which often comes with undesirable side effects. Active people are bothered less by stress biochemicals than more sedentary people.
Take a deep breath. Deep relaxing breathing helps balance your hormones and increase oxygen levels. This in turn helps calm your body’s response to the stressor. Try focusing on breathing instead of the stressor in order to relax and reload for the day.
Surround yourself with positive, upbeat people. Emotions are contagious. Brain researchers use the term ‘mirroring’ to describe how the brain reacts to people who reflect either positive and negative emotions. Being around happy, uplifting people stimulates the brain to turn on happy emotions.
Music. Listen to calming music, or better still sing along with your favourite song! Music opens up endorphin releasing pathways to the brain mellowing the same parts that control heart rate and blood pressure.
If you would like to learn more about how Lifestyle, Exercise, Attitude and Nutrition impacts your mental wellbeing, sign up for a session at rimabhealth@gmail.com.
