Chapter 2
Stress and Health
Stress & stress induced health problems
Definition
• There is no definition of stress that everyone accepts!
• “Stress in addition to being itself, was also the cause
of itself, and the result of itself.” (British Medical
Journal, 1951)
• “Physical, mental, or emotional strain or tension.”
• “A condition or feeling experienced when a person
perceives that demands exceed the personal and
social resources the individual is able to mobilize.”
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Eustress is positive stress. It has the following characteristics:
characteristics: • Causes anxiety or concern.
• Motivates, focuses energy. • Can be short- or long-term (chronic)
• Is short-term • Is perceived as outside of our coping abilities.
• Is perceived as within our coping abilities. • Feels unpleasant.
• Feels exciting. • Decreases performance.
• Improves performance. • Can lead to mental and physical problems.
3
https://www.mentalhelp.net/articles/types-of-stressors-eustress-vs-distress/
Definition
• Stress is difficult to define because it is so
different for each of us!
• The same stressor can differ so much for each of
us.
• Stress can be highly personal, with one person's
unpleasant experience another's exhilarating
adventure.
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How stress affects health
Chronic stress affects almost all
body systems:
• Nervous System
• Muscular and Skeletal Systems
• Respiratory System
• Cardiovascular System
• Endocrine System
• Gastrointestinal System
• Reproductive System
• Immune System
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Source: http://www.stress.org/wp-content/uploads/2011/10/GR2007012200620.jpg
Fight or flight
• When stressed, the body activates the “fight and
flight” mechanism.
• The sympathetic nervous system signals the release
of adrenaline and cortisol:
– the heart beats faster
– blood pressure increases
– blood glucose levels increase
• This can be harmful to health if sustained over time.
6
http://www.stress.org/wp-content/uploads/2011/10/GR2007012200620.jpgc
Cravings
• Studies have linked cortisol to cravings for sugar and
fat.
• Scientists believe the hormone binds to receptors in
the brain that control food intake.
• If you already have a high body mass index, you may
be even more susceptible.
7
http://www.health.com/health/gallery/0,,20642595,00.html#cravings-1
Fat storage
• Higher levels of cortisol have been linked to
more deep-abdominal fat (belly fat).
• Luckily, exercise can help control stress and
help keep belly fat under control.
8
http://www.health.com/health/gallery/0,,20642595,00.html#fat-storage-0
Heart
• The exact relationship between stress and heart
attack is still unclear, but evidence is mounting that
there is one.
– A recent study of 200,000 employees in Europe found
that people who have stressful jobs and little decision-
making power at work are 23% more likely to have a first
heart attack than people with less job-related stress.
• The best thing to do is lead a heart-healthy lifestyle
and focus on reducing stress in your life. 9
http://www.health.com/health/gallery/0,,20642595,00.html#heart
Effects on the respiratory System
Stress can make you breathe harder and cause
rapid breathing (Hyperventilation) which can
bring on panic attacks in some people.
10
http://www.stress.org/wp-content/uploads/2011/10/GR2007012200620.jpg
Insomnia
• Stress can cause hyperarousal, a biological state in which
people just don't feel sleepy.
• While major stressful events can cause insomnia that passes
once the stress is over, long-term exposure to chronic stress
can also disrupt sleep and contribute to sleep disorders.
• What to do? Focus on sleep hygiene (making your
surroundings conducive to a good night's rest) and try yoga
or another stress-busting activity during the day.
11
http://www.health.com/health/gallery/0,,20642595,00.html#insomnia
Headaches
• "Fight or flight" chemicals like adrenaline (epinephrine) and
cortisol can cause vascular changes that leave you with a
tension headache or migraine, either during the stress or in
the "let-down" period afterwards.
• Stress also makes your muscles tense, which can make the
pain of a migraine worse.
• Beyond treating the headache itself, focus on headache-
proofing your home, diet, and lifestyle in general.
12
http://www.health.com/health/gallery/0,,20642595,00.html#headaches-3
Memory
• Too much of the stress hormone cortisol can interfere with
the brain's ability to form new memories.
• During acute stress, the hormone also interferes with
neurotransmitters, the chemicals that brain cells use to
communicate with each other. That can make it hard to
think straight or retrieve memories.
• While it's tough to limit stress in our hectic lives, some
experts recommend trying meditation, among other
solutions.
13
http://www.health.com/health/gallery/0,,20642595,00.html#memory
Hair
• Severe stress may even harm your tresses. While the research
is mixed, stress is thought to play a role in triggering hair loss in
the autoimmune condition called alopecia areata.
• Stress and anxiety can also contribute to a disorder medically
known as trichotillomania, in which people have a hard-to-
resist urge to pull out the hair from their own scalp.
• However, you can stop blaming your silver tresses on your
demanding boss. There's little evidence that stress will turn
your hair gray. http://www.health.com/health/gallery/0,,20642595,00.html#hair-7
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Pregnancy
• The normal stresses of everyday life are unlikely to affect a pregnancy,
but severe stress, like losing a job or going through a divorce, can
increase the chances of premature labor. There’s even some research
suggesting that very high levels of stress can affect the developing fetal
brain.
• Prenatal yoga and other stress-reduction techniques can help, so talk to
your doctor if you're severely stressed and pregnant.
• Stress may even affect the ability to get pregnant in the first place. One
study found that women with the highest levels of a stress-related
substance called alpha-amylase were about 12% less likely to get
pregnant each cycle than those with the lowest concentrations. 15
http://www.health.com/health/gallery/0,,20642595,00.html#pregnancy-6
Blood sugar
• Stress is known to raise blood sugar, and if you already have type 2
diabetes you may find that your blood sugar is higher when you are
under stress.
• Changing what you eat, exercising more, or adjusting medication can
help to keep it under control.
• One study of obese black women without diabetes found that those
who produced more stress-related epinephrine when asked to recall
stressful life events had higher fasting glucose and bigger blood sugar
spikes than those with lower epinephrine, suggesting it might raise
your risk for getting diabetes too. 16
http://www.health.com/health/gallery/0,,20642595,00.html#blood-sugar-0
Digestion
• Heartburn, stomach cramping, bloating and diarrhea can
all be caused by or worsened by stress.
• In particular, irritable bowel syndrome, or IBS, which is
characterized by pain and bouts of constipation and
diarrhea is thought to be fueled in part by stress.
• However, stomach ulcers, once thought to be caused by
stress, are triggered by H. pylori bacteria, which can be
treated with antibiotics. 17
http://www.health.com/health/gallery/0,,20642595,00.html#digestion-0
Blood pressure
• A stressful situation can raise your blood pressure temporarily by
constricting your blood vessels and speeding up your heart rate, but
these effects disappear when the stress has passed.
• It's not yet clear whether chronic stress can cause more permanent
changes in your blood pressure
• Techniques like mindfulness and meditation may help. In addition,
there are many natural ways to reduce blood pressure, including diet
and exercise.
18
http://www.health.com/health/gallery/0,,20642595,00.html#blood-pressure
Brain tissue
• Brain-imaging research shows that major stresses
can reduce the amount of tissue in regions of the
brain that regulate emotions and self-control.
• This damage may make dealing with future
stresses even harder, but it can likely be reversed
with effective stress-management techniques.
19
http://www.health.com/health/gallery/0,,20642595,00.html#brain-tissue-0
Skin
• Most acne sufferers already suspect this is true, and they seem to
be right: Stress can give you zits. Research suggests that students
with acne are more prone to outbreaks during exams compared to
less stressful time periods. An increase of male hormones known as
androgens could be a culprit, particularly in women.
• Stress can also trigger psoriasis to appear for the first time or make
an existing case more severe.
• Many doctors are starting to incorporate stress-management
techniques such as biofeedback and meditation into their treatment
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Effects on the reproductive System
• Impaired testosterone and sperm production.
• Impotence.
• Absent or irregular menstrual cycle.
• More painful periods.
21
http://www.stress.org/wp-content/uploads/2011/10/GR2007012200620.jpg
Sex appeal
• One study found that women were less attracted to
men with high levels of the stress hormone cortisol
compared to men with lower levels.
• Researchers believe this may be because low levels
of stress hormones suggest strength and health,
which are desirable traits to be passed on to
offspring.
22
http://www.health.com/health/gallery/0,,20642595,00.html#sex-appeal-0
Sex drive
• Research suggests what couples probably already
know: People who are stressed out have less sex
and enjoy it less when they do get it on compared
to people who aren't under stress.
• Sexual dysfunction can have medical causes, so it's
important to talk to a doctor, but reducing and
managing stress can often turn things around in the
bedroom. http://www.health.com/health/gallery/0,,20642595,00.html#sex-drive-0
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Stroke
• A study of 20,000 people who had never had a stroke or heart
disease found that stress was linked to an increased risk of
stroke.
• In another recent study, healthy adults who had experienced a
stressful life event within the past year were four times as likely
to suffer a stroke than their less-stressed counterparts.
• One theory is that the increased risk is due to stress-related
high blood pressure and/or narrowing of the arteries (known as
atherosclerosis). 24
http://www.health.com/health/gallery/0,,20642595,00.html#stroke-5
Premature aging
• Traumatic events and chronic stress can both
shorten telomeres, the protective caps on the ends
of cell chromosomes, causing your cells to age
faster.
• Exercising vigorously three times a week may be
enough to counteract the effect.
25
http://www.health.com/health/gallery/0,,20642595,00.html#premature-aging-0
Colds
• People exposed to common cold viruses are less
likely to fight off the germs successfully if they have
ongoing psychological stress in their lives.
• Researchers believe stressed people's immune cells
may be less sensitive to a hormone that turns off
inflammation, which could offer a clue to why stress
can be correlated with more serious diseases as well.
– NOTE: chronic inflammation causes many diseases!
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http://www.health.com/health/gallery/0,,20642595,00.html#colds
Job performance
• Studies show that stress reduces productivity
and satisfaction at work
• Stress is linked to depression and anxiety in
susceptible people.
– Chronic stress reduces serotonin (the happy
hormone) and other neurotransmitters in the
brain, including dopamine (the pleasure hormone)
27
http://www.webmd.com/depression/features/stress-depression#1
Can stress cause cancer?
• Stressful events can affect the immune system. But there is no evidence
that these changes could lead to cancer.
• It has been suggested that stress can cause cancer, particularly breast
cancer. But the evidence for this has been poor. While a few studies have
found a link, they have often only looked at a small number of participants
or asked women to recall if they were stressed before they developed the
disease, which isn't a reliable way of measuring stress.
• Most scientific studies have found that stress does not increase the risk of
cancer. A recent nationwide study in Denmark that looked at the
association between post-traumatic stress disorder (PTSD) and cancer
found PTSD didn’t increase the risk of cancer.
• A 2013 meta-analysis including over 100,000 people found no link
between stress and bowel, lung, breast or prostate cancers. 28
http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/cancer-controversies/stress
How to cope with stress?
• Seek help from a qualified mental health
• Get proper health care for existing or new health problems.
• Stay in touch with people who can provide emotional and other
support.
• Ask for help from friends, family, and community or religious
organizations to reduce stress due to work burdens or family issues
• Recognize signs of your body’s response to stress, such as difficulty
sleeping, increased alcohol and other substance use, being easily
angered, feeling depressed, and having low energy.
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How to cope with stress?
• Set priorities—decide what must get done and what can wait, and learn to say no
to new tasks if they are putting you into overload.
• Note what you have accomplished at the end of the day, not what you have been
unable to do.
• Avoid dwelling on problems. If you can’t do this on your own, seek help from a
qualified mental health professional who can guide you.
• Exercise regularly—just 30 minutes per day of gentle walking can help boost mood
and reduce stress.
• Schedule regular times for healthy and relaxing activities. Explore stress coping
programs, which may incorporate meditation, yoga, tai chi, or other gentle
exercises.
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