How Does Stress Affect The Body?

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Caitlin Beale, MS, RDN" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/lower-body-workout-thumbnail.jpg" } }, "headline":"How does stress affect the body", "datePublished":"2020-06-01", "dateModified": "2020-06-01", "description":"How does stress affect your body and impact your overall health? Learn about the symptoms of stress and steps you can take to reduce the physical effects here.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/lower-body-workout-thumbnail.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What is stress?", "acceptedAnswer": { "@type": "Answer", "text": "Stress is the physical and psychological response we experience when exposed to situations that we perceive as a threat. The situations or events that we perceive as a threat are considered stressors, but stress is the way our body responds." } }, { "@type": "Question", "name": "What is the difference between acute and chronic stress?", "acceptedAnswer": { "@type": "Answer", "text": "Acute stress occurs during short-term situations that have a clear beginning and end - like gearing up for your big work presentation. But chronic stress is caused by stressors that are ongoing, or perceived as never-ending. It may come from a combination of stressors, like a difficult daily commute, a toxic work or home environment, traumatic events, or financial anxieties." } }, { "@type": "Question", "name": "What are the effects of stress on the brain?", "acceptedAnswer": { "@type": "Answer", "text": "Some mild stress can be good for the brain and can aid in focus, improve memory and cognitive function under the right conditions. But when stress becomes chronic, it can cause disturbances in memory and judgment. Stress may have the ability to cause physical changes to the hippocampus, a structure in the brain important for learning, memory, and judgment." } }, { "@type": "Question", "name": "How can you reduce the impacts of stress on your body?", "acceptedAnswer": { "@type": "Answer", "text": "While you can’t always avoid the situations in life that cause stress - like running late on hectic mornings or missing the bus - you can become more resilient and adaptable. Resilience means that when life becomes stressful, you have the proper tools to adjust without a significant effect on your health. Here are eight stress busters you can start implementing today." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Is Stress?</a></li> <li><a href="#section2">What Is The Difference Between Acute And Chronic Stress?</a></li> <li><a href="#section3">What Are The Effects Of Stress On The Brain?</a></li> <li><a href="#section4">How Can You Reduce The Impacts Of Stress On Your Body?</a></li> </ul> </div> <section> <p>Stress is a normal part of life. Think big work meetings or running late to drop your kids at school. And while daily stress is inevitable for most of us, long-term chronic stress is a problem for our health.</p> <p>But how exactly does it affect our bodies?</p> <p>According to the <a target="_blank" href="https://www.stress.org/42-worrying-workplace-stress-statistics" rel="nofollow noreferrer">American Institute of Stress</a>, over 50% of Americans report experiencing stress during the day, and one-third reported visiting their doctor for stress-related conditions over the past year. </p> <p>Here’s how stress affects us and a guide to what steps you can take to decrease the health risks.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What is stress?</h2> <p>Stress is the physical and psychological response we experience when exposed to situations that we perceive as a threat^{<a target="_blank" href="https://doi.org/10.17179/excli2017-480" rel="nofollow noreferrer">1</a>}. The situations or events that we perceive as a threat are considered stressors, but stress is the way our body responds.</p> <p>While stress affects everyone, we all experience it differently. Physical symptoms can range from upset stomach to heart racing, or even body pain. These symptoms are a result of our body’s response to stress, known as “fight-or-flight.” ^{<a target="_blank" href="https://www.apa.org/helpcenter/stress-body" rel="nofollow noreferrer">2</a>}</p> <p>Fight-or-flight is a biological adaptation in our body that has existed since the beginning of human life. When the body perceives stress, it gears up to protect you, shifting all resources to fight back against the perceived danger.</p> <p>Your body releases steroid stress hormones known as glucocorticoids (such as norepinephrine and cortisol) into the bloodstream which triggers the release of glucose and fatty acids from the liver for quick energy^{<a target="_blank" href="https://www.apa.org/helpcenter/stress-body" rel="nofollow noreferrer">3</a>}. Blood pressure, heart rate, and blood flow to the muscles all increase so your body is ready to take action!</p> <p>Fight or flight came in handy for our ancestors when they had to run away from predators or other dangers, but today we no longer have to worry about so many immediate dangers like large animal predators. Plus, once a perceived threat is gone, stress hormones should decrease so the body can return to a healthy state of equilibrium. </p> <p>When we don’t recover and relax, the body will continue to release stress hormones which can lead to health problems. This can occur with both acute (short-term) stress and chronic (long-term) stress.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/man-experiencing-stress-0266.jpg" alt="man experiencing stress"> <h2 id="section2">What is the difference between acute and chronic stress?</h2> <p>Acute stress occurs during short-term situations that have a clear beginning and end - like gearing up for your big work presentation.</p> <p>Small amounts of acute stress can actually improve productivity and functioning^{<a target="_blank" href="https://doi.org/10.1007/978-0-387-79948-3_1340" rel="nofollow noreferrer">4</a>}. Events like public speaking or a last minute tight deadline can produce a stress response that helps you stay focused.</p> <p>But chronic stress is caused by stressors that are ongoing, or perceived as never-ending^{<a target="_blank" href="https://doi.org/10.1016/j.bbi.2007.03.009" rel="nofollow noreferrer">5</a>}. It may come from a combination of stressors, like a difficult daily commute, a toxic work or home environment, traumatic events, or financial anxieties. Feelings of chronic stress can lead to a constant production of stress hormones, which over time, can cause health problems in the body^{<a target="_blank" href="https://www.apa.org/helpcenter/stress-facts" rel="nofollow noreferrer">6</a>} (more on this in the next section).</p> <p>Because some of these stressors are ongoing, they can be easy to brush off as normal daily life, even though they are affecting your health over time if never given the chance to rebalance^{<a target="_blank" href="https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health" rel="nofollow noreferrer">7</a>}. You may begin to feel depressed, short with family or friends, or have difficulty concentrating and not even realize it’s related to stress^{<a target="_blank" href="https://www.apa.org/helpcenter/stress-facts" rel="nofollow noreferrer">8</a>}.</p> <h3>What are the physical effects of chronic stress on the body?</h3> <p>Stress can affect nearly every system in the body, including:</p> <ul> <li><strong>Headaches and body pain</strong>: Body tension is a typical stress response as many people tend to hold stress in the neck, shoulders, and upper body. Migraines and tension headaches are linked to body tightness in these areas^{<a target="_blank" href="https://www.apa.org/helpcenter/stress-body" rel="nofollow noreferrer">9</a>}. For those individuals who suffer from migraines, almost 70% report stress as a trigger^{<a target="_blank" href="https://doi.org/10.1111/j.1526-4610.2012.02241.x" rel="nofollow noreferrer">10</a>}. Lower back pain has also been linked with chronic work stress^{<a target="_blank" href="https://doi.org/10.1016/j.socscimed.2012.04.015" rel="nofollow noreferrer">11</a>}.</li> <li><strong>Cardiovascular problems</strong>: As mentioned, an increase in stress hormones will raise the heart rate and increase blood pressure (helpful if you are running away from a bear but not great for your health). When this is chronic, there is an increased risk for hypertension, heart disease, and stroke^{<a target="_blank" href="https://doi.org/10.1097/PSY.0000000000000069" rel="nofollow noreferrer">12</a>}. Chronic stress can also cause inflammation in the vascular system^{<a target="_blank" href="https://doi.org/10.1016/s0022-3999(01)00302-6" rel="nofollow noreferrer">13</a>} and can lead to an increase in cholesterol^{<a target="_blank" href="https://www.health.harvard.edu/newsletter_article/medical-memo-stress-and-cholesterol" rel="nofollow noreferrer">14</a>}.</li> <li><strong>Gastrointestinal issues</strong>: If you’ve ever had an upset stomach before a stressful event, then you've experienced the close connection between stress and the GI tract. Stress can cause diarrhea and/or constipation^{<a target="_blank" href="https://doi.org/10.1586/17474124.2014.911659" rel="nofollow noreferrer">15</a>}, alter the balance of <a target="_blank" href="https://www.warriormade.com/content/diet/gut-microbiome/" rel="noreferrer">healthy bacteria</a> in the gut, impact the health of the intestinal barrier, and reduce blood flow to the GI tract^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22314561" rel="nofollow noreferrer">16</a>}. Stress can affect the communication between the gut and brain and even exacerbate symptoms of acid reflux and heartburn^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576549/" rel="nofollow noreferrer">17</a>}.</li> <li><strong>Weight gain and insulin resistance</strong>: Stress hormones such as cortisol can signal to your body to store fat, especially in the midsection (known as “central obesity”), as well as increase blood sugar^{<a target="_blank" href="https://doi.org/10.1089/met.2005.3.8" rel="nofollow noreferrer">18</a>}. Stress may also cause <a target="_blank" href="https://www.warriormade.com/content/diet/how-to-stop-stress-eating/" rel="noreferrer">emotional eating</a> or certain eating disorders that lead to weight gain^{<a target="_blank" href="https://doi.org/10.1016/j.biopsycho.2016.11.002" rel="nofollow noreferrer">19</a>}.</li> <li><strong>Reproductive issues for men and women</strong>: Stress can affect the production of sex hormones leading to decreases libido in both women and men^{<a target="_blank" href="https://doi.org/10.7759/cureus.1315" rel="nofollow noreferrer">20</a>}. Fertility is also affected in both women and men, including reductions in sperm count, irregular menstrual cycles, painful periods, and increased symptoms of PMS^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016043/" rel="nofollow noreferrer">21</a>}.</li> <li><strong>Immune system alterations</strong>: Stress can decrease the activity of specific white blood cells in the body responsible for protecting the body against pathogens and even some types of cancer^{<a target="_blank" href="https://doi.org/10.1016/S1470-2045(04)01597-9" rel="nofollow noreferrer">22</a>}. It appears that individual factors, including age, type of stress, and genetics can predispose a person’s immune function to be more affected^{<a target="_blank" href="https://doi.org/10.1016/j.copsyc.2015.03.007" rel="nofollow noreferrer">23</a>}.</li> <li><strong>Respiratory conditions</strong>: Stress can create feelings of shortness of breath and dizziness, and increase the risk of asthma attacks for individuals with asthma^{<a target="_blank" href="https://doi.org/10.1016/j.bbi.2007.03.009" rel="nofollow noreferrer">24</a>}. While stress may not directly cause asthma, it can increase the immune response to triggers that lead to exacerbations.</li> <li><strong>Prenatal effects</strong>: Some research has suggested that the stress a mother experiences while pregnant can impact her child as well as her grandchildren. When a woman experiences excess stress while pregnant, it can alter the expression of genes that control stress hormone signaling in the baby. This alteration can predispose both the baby, as well as future offspring, to a heightened stress response.^{<a target="_blank" href="https://doi.org/10.1016/j.yhbeh.2010.06.007" rel="nofollow noreferrer">25</a>}</li> <li><strong>Sleep disruptions</strong>: Stress can lead to significant sleep disruptions and insomnia^{<a target="_blank" href="https://www.sleep.theclinics.com/article/S1556-407X(14)00124-6/fulltext" rel="nofollow noreferrer">26</a>}. As poor sleep is a risk factor for a variety of health concerns, including cardiovascular disease and weight gain, the combination of stress and lack of sleep can worsen outcomes. </li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/stress-relief-on-body-0266.jpg" alt="stress relief on body"> <h2 id="section3">What are the effects of stress on the brain?</h2> <p>The brain has its own set of responses to chronic exposure to stress hormones, ranging from memory difficulties to mental health concerns.</p> <p>As mentioned, some mild stress can be good for the brain and can aid in focus, improve memory and cognitive function under the right conditions.^{<a target="_blank" href="https://doi.org/10.17179/excli2017-480" rel="nofollow noreferrer">27</a>}</p> <p>But when stress becomes chronic, it can cause disturbances in memory and judgment^{<a target="_blank" href="https://doi.org/10.1002/wcs.1222" rel="nofollow noreferrer">28</a>}. Stress may have the ability to cause physical changes to the hippocampus, a structure in the brain important for learning, memory, and judgment.^{<a target="_blank" href="https://doi.org/10.1016/s0166-4328(01)00361-8" rel="nofollow noreferrer">29</a>}</p> <p>The risks of <a target="_blank" href="https://www.warriormade.com/content/diet/cashews-and-depression/" rel="noreferrer">depression and anxiety</a> also increase for individuals who suffer from chronic stress^{<a target="_blank" href="https://doi.org/10.1371/journal.pone.0004265" rel="nofollow noreferrer">30</a>}. People with chronic stress may have sudden changes in mood such as angry outbursts or extreme sadness, as well as an increased risk of unhealthy behaviors such as drug and alcohol use.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3860387/" rel="nofollow noreferrer">31</a>}</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/stress-and-body-exercise-0266.jpg" alt="stress and body exercise"> <h2 id="section4">How can you reduce the impacts of stress on your body?</h2> <p>While you can’t always avoid the situations in life that cause stress - like running late on hectic mornings or missing the bus - you can become more resilient and adaptable. Resilience means that when life becomes stressful, you have the proper tools to adjust without a significant effect on your health.</p> <p>Here are eight stress busters you can start implementing today:</p> <ol> <li><strong>Move your body</strong>: Not only is exercise good for your overall health, but it can improve your mood by releasing feel-good endorphins^{<a target="_blank" href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469" rel="nofollow noreferrer">32</a>}. Those who exercise regularly may also be more resistant to stress than those who don’t^{<a target="_blank" href="https://doi.org/10.3389/fphys.2014.00161" rel="nofollow noreferrer">33</a>}. Exercise does not have to be complicated or require an expensive gym membership. You can start today in your own home with a free trial of the Warrior Made workout program <a target="_blank" href="https://www.warriormade.com/" rel="noreferrer">here</a>.</li> <li><strong>Laugh</strong>: It may seem simple, but laughter is a proven way to improve your stress response and mood. Not only does laughter reduce stress, but it also helps to decrease heart rate and respiratory rate, as well as improve muscle relaxation^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762283/" rel="nofollow noreferrer">34</a>}.</li> <li><strong>Find social support</strong>: Whether its family, friends, or community, a strong network of support is essential to your health and adaptability to stress. Studies have shown that people with low levels of support have increased adverse reactions to stress, including elevated blood pressure and heart rate^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/" rel="nofollow noreferrer">35</a>}. Spend quality time with those you love, or if that’s not possible, pick up the phone to connect with a friend when things feel overwhelming.</li> <li><strong>Embrace mindfulness</strong>: Mindfulness simply means being aware of what is occurring around you. From distracted eating to regular routines at work, we often move through our day on autopilot without really being present and paying attention. The act of breathing while paying attention to your breath can have an impact on the body’s response to stress^{<a target="_blank" href="https://www.health.harvard.edu/mind-and-mood/breath-meditation-a-great-way-to-relieve-stress" rel="nofollow noreferrer">36</a>}. Being mindful of your responses and what the symptoms of stress look like in your body can also help you take action.</li> <li><strong>Eat well</strong>: It’s easy to fall into the trap of emotional overeating or eating foods that don’t make you feel well after a stressful day or event. Stress can also alter the body’s response to food. Studies have shown that mental stress slows the elimination of fat from the blood and also impacts digestion with delayed gastric emptying^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/" rel="nofollow noreferrer">37</a>}. One study also showed that stressed women gained more weight than women who were not, even when the meals were the same^{<a target="_blank" href="https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30185-8?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413119301858%3Fshowall%3Dtrue" rel="nofollow noreferrer">38</a>}. Choose nourishing, whole foods to support your body’s response to stress. If you need a little help getting started, check out the meal plans and health coaching options through the <a target="_blank" href="https://www.warriormade.com/" rel="noreferrer">Warrior Made Tribe here</a>.</li> <li><strong>Work on your sleep</strong>: Stress can have a significant impact on sleep by reducing deep sleep and increasing night wakefulness^{<a target="_blank" href="https://doi.org/10.1080/15402000701557383" rel="nofollow noreferrer">39</a>}. Make sure you support your sleep habits by dimming the lights in the evening, sleeping in a cool dark room, and reducing exposure to screens at least 30 minutes before bed.</li> <li><strong>Minimize caffeine</strong>: Many people reach for caffeine when stressed or tired, just to "make it" through the day. But caffeine is a double-edged sword. While there are some <a target="_blank" href="https://www.warriormade.com/content/diet/keto-coffee/" rel="noreferrer">benefits to drinking coffee</a>, overdoing the caffeine can backfire, leading to more symptoms of anxiety, sleeplessness, and increased stress response^{<a target="_blank" href="https://doi.org/10.1089/jcr.2016.0014" rel="nofollow noreferrer">40</a>}. If you do drink caffeine, keep it to a few cups earlier in the day. Avoid drinking caffeine in the afternoon or evening. You may want to consider avoiding caffeine entirely (especially at night) if you are experiencing a lot of anxiety related to stress. </li> <li><strong>Ask for help</strong>: If stress becomes too much and you feel like you are drowning, it may be time to ask for help, whether from friends or a professional. </li> </ol> <p>While it’s clear that chronic stress is a significant issue for your health, you now have some tools to help minimize the related health risks. We’ll never be able to completely remove stressors from our lives, but we can control how we respond.</p> <p>Even more importantly, we can build daily habits for good stress "recovery". Use the tips you just learned and choose what strategies work for you!</p> </section> </article>