Effects of stress on the body

There are very few people who have never had stress in their lives Stress can result from an array of causes including; employment, relationships, money, or simply everyday chores However, long term stress is not healthy for the body. In this article, we will discuss the stress response and its impacts on various systems in the body and strategies to cope with stress.

What is Stress?

Stress is the body’s response to a challenge or demand. Stress can also prepare the body for a perceived threat through a reaction commonly known as “fight or flight”. While this response is beneficial for a short period, chronically elevated stress can deplete the body systems and structures function over prolonged periods.

How the Body Responds to Stress

When stress is experienced by the individual, the body goes through the following changes:

Heart Rate Increases: Blood is pumped by the heart throughout the whole body, including muscle tissues that require oxygen.
Fast Breathing Rate: More blood requires more oxygen hence the lungs work actively and attempt to move more oxygen into the blood stream at a higher rate.
Tensed Muscles: Muscles tense and get relief after the action phase.
Release of Stress Hormones: Cortisol and adrenaline are released by the body.

These responses are designed to be short-lived. Your body goes back to normal once the danger goes away. On the other hand, if stress is unending, the body becomes used to that state of readiness, which will have its consequences.

The Impact of Stress on Different Body Systems

1. The Nervous System

Stress begins in the brain. When you feel threatened the small area of the brain called “The hypothalamus” calls forth the nervous system which orders the adrenal glands to release stress hormones. Stress hormones are good but release them for a short period, as prolonged usage of these will result in many illnesses like the following:

Persistent Exhaustion: A person will always be an active worry, which will make them tired.
Hippocampus Shrinkage: Stress for too long can actually lead to the shrinkage of the hippocampus which is the brain’s memory region.
Anxiety / Depression: Chronic stress increases the risk for these primary health concerns to happen.

2. The Cardiovascular System

Aside from psychological stress, it appears that stress has a physiological influence on heart and blood vessel function. During stressful times, more people experience quicker heart rates and elevated blood pressure. According to reports, this can cause:

Chronic elevated blood pressure: Due to stress-related reasons, hypertension, often known as high blood pressure, can be chronic.
Higher Risk of Heart Attack: This may result in heart attack due to prolonged exposure to stress which may lead to blood vessels’ damage and subsequent blockade.
Stress and Irregular Heartbeat: Stress hormones can be responsible for palpitations or an irregular heartbeat.

3. The Digestive System

The digestive tract is also stress prone. This is due to anxiety when one is stressed out, feeding becomes inhibited and the stomach begins to secrete high amounts of gastric acid. Eventually these processes can result in –

The digestive tract is also stress prone. This is due to anxiety when one is stressed out, feeding becomes inhibited and the stomach begins to secrete high amounts of gastric acid. Eventually these processes can result in –

4. The Immune System

The body has a third line of defense which is also known as the, immune system. It may be noted that chronic stress impairs the body’s immune system. This has the effect of diminishing the body’s response to infection, which may worsen into:

Higher Occurrences of Common colds – Expect to be afflicted with colds, cough and other infections often.
Delayed Repair Mechanism – Stress can cause prolongation of the healing process, thus making repairs from injury difficult.
Auto-immune diseases – Stress in certain instances can lead to or aggravate auto-immune conditions such as the lupus and rheumatoid arthritis.

5. The Musculoskeletal System

At times Physiological problems occur and on their own bloat the complete human body. Whenever there is a level of stress, the body goes into a state of pressure that is often caused by emotions. Repeated sensations or prolonged states of anxiety lead to muscle constriction, resulting in tension. With time, these tensions can cause:

Tension headaches – The most widespread, constant pain felt in the neck, shoulders and head areas, tension headaches are often nicknamed tension headaches or migraines.
Back and Shoulder Pain: Muscle tension that results from stress is usually highly chronic and is focused on the upper part of the body region.
Jaw Pain: Stress can result in jaw clenching or teeth gritting, thus leading to pain in the jaw or disorders associated with the temporomandibular joint (TMJ).

6. The Respiratory System

Stress can alter the way you breathe, doing it quickly or shallowly. For people with respiratory problems, this may lead to complications:

Asthma Attacks: Factors like stress can help cause or aggravate asthma attacks.
Shortness of Breath: Stress or anxiety can cause the individual to take short shallow breaths, making it difficult for the person to acquire enough amounts of oxygen.

7. The Reproductive System

Stress is a matter that affect reproduction even in males and females populations:

Men: Chronic stress can also interfere with the testosterone hormone levels and adversely affect sexual activity, compromises effective sperm production.
Women: Stress can interfere with women’s menstrual cycles by either delaying or preventing them altogether. It can also make premenstrual syndrome (PMS) worse.

Long-Term Effects of Chronic Stress

While stress can be described as being tolerable if it is in the short run, chronic stress can have systemic adverse effects in the body and these are long lasting. Of those mentioned, some of the most common adverse Long-term stress effects are;

Insomnia: People under stress usually find it hard to go to bed or if they manage, to stay asleep. In the long run, this could lead to chronic insomnia.
Mental Health Issues: Stress is a common factor for anxiety, depression and sometimes panic attacks. People suffering from stress can also become susceptible to concerns such as post-traumatic stress disorder (PTSD).
Substance Abuse: Stress is a broad term and some people in an attempt to manage chronic stress may use alcohol or drugs which can become instances of addiction among healthy people.

Managing Stress Effectively

It is important for our physical and psychological health to manage stress. This is a list of some stress management techniques:

1. Exercise Regularly

A great number of people claim they cannot relieve stress without doing some sort of exercise, and it is a consistent response from majority. Progressive muscle Relaxation, also known as PMR, is a great way of releasing tension in any part of the body that has been tensed. This is achieved by first contracting the muscle and then relaxing it. In other words, exercise is a great way to release endorphins, hormones which help improve the mood of the person, on a regular basis

2. Practice Mindfulness

3. Get Enough Sleep

Sleep sleep needs fluctuate in terms of quantity and quality based on various factors present on a given instance. However, it is advised that sleep is not less than 7-9 hours at any point in time as stress recovery greatly relies on it.

4. Talk to Someone

Some of the stress can be alleviated by sharing it with a friend or a family member or with a therapist. It’s nice to have a support system, so one can take some of life’s challenges.

5. Avoid Unhealthy Coping Mechanisms

It’s common to turn to alcohol, smoking, or overeating to deal with stress, but these behaviors can make stress worse in the long run. Instead, find healthy ways to cope, such as spending time with loved ones, engaging in hobbies, or practicing relaxation techniques.

Conclusion of Effects of stress on the body

In today’s life stress is very common and can be considered normal. However, chronic stress should not be the case as this is detrimental to the body. It impacts every organ from the heart and muscles, the immune system, and even mental well-being.