Chronic stress is destroying our physical, mental health. Here are 4 tips to help you cope (2024)

Bryant Stamford| Special to Courier Journal

We live in stressful times, and our stress is magnified through quick and easy access to cable news and to each other through Facebook, Twitter, etc., where many spewvenom behind a cloak of anonymity.

To be clear, all sides are guilty of the same thing, and it's a constant barrage of noise.

Is today remarkably different from the past? In some ways, no. I can recall times loaded with considerable stress, like the Cuban missile crisis, when we were all concerned about the very real potential of nuclear war. But what is different today from back then isthe stress associated with high alert issues was not relentlessly sensationalized, distorted, and pounded at us 24/7.

The main problem today iswe are so surrounded by chronic stress that we no longer are aware of it, nor do we appreciate the power it exerts.

So, what can we do?

Why is stress so destructive to our health?

Stress creates problems for the body in many ways. An obvious one is the impact to elevate blood pressure. The good news isthis can be readily detected and treated. A much bigger problemis associated with damage that occurs without your knowledge. A prime example is inflammation.

Inflammation is intended to be a helpful response to fight infection and aid healing from an injury. But when inflammation is chronic, it creates major problems, like promoting the clogging of arteries (atherosclerosis), the underlying cause of the vast majority of heart attacks. It also can cause unregulated cell growth, increasing the risk of cancer, and it may be a factor in inflammatory bowel disease, including Crohn’s disease and ulcerative colitis.

Similar: Does vitamin C really help prevent, or cure, the common cold? Here are 3 things to know

Ironically, a common ongoing source of inflammation is poor dental hygiene. Studies have found that about a third of us floss daily, a third floss occasionally, and a third never floss. If you fall in the latter two categories, and especially the never flossers (much more prevalent among males), odds are high that you will have chronic low-level inflammation of the gums called gingivitis. This source of chronic inflammation has been tied to the acceleration of atherosclerosis, and it is made worse by stress.

The sum total of the impact of chronic stress can add up to a shorter life. Here’s how. Scientists have discovered a key factor related to aging called telomeres. Inside the cells are chromosomes that contain DNA, our individualized genetic code. Recently, it was discovered that chromosomes have a protective cap (telomeres) on the ends. However, when the cap wears down, chromosomes become vulnerable to damage, creating distortions when the cell divides.

Thankfully, telomeres can be rebuilt internally to their original length, and this works well as long as the rebuilding process keeps pace with the impact of wear and tear. Unfortunately, with age, the telomere rebuilding process slows down, making the cells more vulnerable to damage. Worse, chronic stress can hinder the rebuilding process even more, resulting in greater cell damage.

While this may not directly cause premature death, it can contribute to chronic diseases (heart disease, stroke, diabetes, cancer) that shorten life. It may also be an important factor when it comes to Alzheimer’s disease.

How can we cope with chronic stress?

When it comes to stress, I Iike to think in terms of long-term and short-term coping strategies, and both are important.

The best long-term strategy is to be as healthy as you can. We all must endure the stress of life, and the less healthy you are, the greater the toll on the body, especially the negative impact on those very important telomeres.

As to short-term strategies, here are several options. First and foremost, do what you can to avoid or reduce stress. This, of course, is impossible at times, but you still can make helpful decisions. For starters, turn off the TV, quit spending hours on social media, and avoid stressful encounters with those who disagree with you.

Interested?: You're likely stretching wrong before a workout. Here's how you can warm up the right way

An effective short-term approach you can employ anywhere is the so-called relaxation response. It’s quite simple—just find a quiet place, sit with your eyes closed for a few minutes and start breathing slowly and deeply. This alone is very relaxing, and I find that about 30 breathsbring me down.

As you breathe, focus your thoughts on the present moment. Don’t relive past events, recent or older, dragging them along with you like an anchor, and don’t fret about the future. I find a short prayer of thankfulness for the abundance of my blessings that I too easily take for granted to be effective, repeating it over and over.

And if a stray thought forces its way in, I let it come and go.

When I can, exercise has always been my major instant relief strategy. When we are stressed, stress hormones are released that linger and hype us up (heart rate, blood pressure, breathing, etc.) especially when we sit and stew about whatever is bothering us. Exercise allows a natural physical exertion outlet, metabolizing and removing stress hormones from the system, bringing on relaxation more quickly.

Additional effects of exercise, especially intense exercise, include the release of endorphins, chemicals in the brain that mask pain and elevate mood. Exercise also changes the environment, which offers a distraction from whatever is stressing you. And rhythmic exercise (walking, running, rowing, cycling, swimming, elliptical training, etc.) can serve as “muscular meditation.”

You may like: What are the pros vs. cons of taking dietary supplements? 3 things you should know

There is another angle as well. After finishing a bout of exercise, you are rewarded with a sense of accomplishment. This may help because stress can arise when you feel as if you are spinning your wheels, and not getting anything done.

Stress is finally gaining recognition as a major risk factor for the lethal chronic diseases that plague our society, and the impact of stress to increase inflammation is a key factor.

Reach Bryant Stamford, a professor of kinesiology and integrative physiology at Hanover College, at stamford@hanover.edu.

Chronic stress is destroying our physical, mental health. Here are 4 tips to help you cope (2024)
Top Articles
Latest Posts
Recommended Articles
Article information

Author: The Hon. Margery Christiansen

Last Updated:

Views: 5325

Rating: 5 / 5 (50 voted)

Reviews: 81% of readers found this page helpful

Author information

Name: The Hon. Margery Christiansen

Birthday: 2000-07-07

Address: 5050 Breitenberg Knoll, New Robert, MI 45409

Phone: +2556892639372

Job: Investor Mining Engineer

Hobby: Sketching, Cosplaying, Glassblowing, Genealogy, Crocheting, Archery, Skateboarding

Introduction: My name is The Hon. Margery Christiansen, I am a bright, adorable, precious, inexpensive, gorgeous, comfortable, happy person who loves writing and wants to share my knowledge and understanding with you.