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The ill effects of chronic stress not only wreak havoc on our state of mind, but also adversely impact our physical health. Common complaints associated with stress include a weakened immune system (commonly catching colds and other viruses) and an exacerbation of such conditions as headaches, allergies, insomnia, bowel trouble and women’s menstrual irregularities. Many doctors are now prescribing stress reduction programs to support and enhance their patients' care.

What happens within our bodies while under stress? Certain areas of the brain send signaling hormones and nerve impulses to the body to alert the sympathetic nervous system (aka “flight or flight response”) of our bodies to perform a variety of functions to help the body respond appropriately to the alarming situation. The organs most affected are the adrenal glands, which release the following chemicals into the bloodstream: epinephrine (aka "adrenaline"), which quickens the heart rate and allows the lungs to work harder so that oxygen can fill the body as it prepares to fight or flee (nerve cells also release norephinephrine, which help to tense the muscles and sharpen the senses to prepare for action), cortisol and other glucocorticoids, which are steroid hormones that help the body quickly convert sugars into energy. These are healthy responses designed to help us remove ourselves from danger. However, the chronic stress often experienced in modern life, e.g., time constraints, relationship challenges and financial concerns, cause these hormones to remain elevated in the bloodstream long after the stress is finished. Long-term chronic stress has the ill effect of keeping low levels of cortisol in our body, thereby compromising the immune system and reducing the efficacy of the organs of elimination.

When the sympathetic nervous system is active, it’s counterpart nervous system, the parasympathetic nervous system (aka “rest and digest system”) has less conductivity, which means less blood flow is directed to the organs of detoxification and elimination. This can lead to an accumulation of toxins, also exacerbating the stress response within the body.

What to do? It is impossible and unreasonable to remove all stress completely (is it really a good idea to quit the job, end the relationship, or transfer all investments to cash and stuff it into your mattress?). Therefore, it is important to implement a way of living that will help to balance the tendency for stress to overwhelm our daily life. The methods of counteracting stress aren’t new and improved. Rather they are the tried and true components of a healthy lifestyle which include:
Nutrition – eating healthy, whole foods (ideally organic, unrefined, unprocessed) in sufficient quantities to insure that you receive adequate nutrition is essential to support a healthy immune system and one which can withstand the ill effects of stress. For most individuals it is also important to supplement with vitamins, minerals, essential fatty acids and omega-3 fatty acids to help support the anti-oxidant regimen.
Aerobic Exercise – sustained moderate aerobic activity (walking, hiking, jogging, swimming, etc.) promotes healthy blood circulation and efficient oxygen exchange. It also heats the body temperature to help rid it of toxins. In addition, rhythmic nervous system stimulation causes the brain to releases endorphins, which act as natural antidepressant, anti-inflammatory agents.
Non-aerobic activities – meditation and breath-work, acupuncture, massage, yoga, guided imagery and hypnotherapy – all stimulate the parasympathetic (“rest, digest, detoxify") nervous system and have a relaxing effect on the body. Numerous studies are suggesting that these practices have a beneficial effect on expediting healing and maintaining wellness.

Social support – it is very important to consider the benefits of having a healthy social network of family, friends, and/or health care advisors and counselors. Having an outlet to express and assess our emotional state is crucial to our overall health.

In the winter when periods of sunlight are shorter and temperatures are colder, it is a natural response to require more rest and to derive our energy from an internal storehouse. Ironically, it is also the time in our calendar year when the bustle of holiday activities can exacerbate our stressful condition. Claim time for replenishing yourself so that you can enjoy a balanced, harmonious fall and winter season. For while we cannot eliminate stress from our environment, we can certainly affect our response to it and its effect on us.

Susan Fox, M.S., L.Ac, Dipl.Ac., Dipl. C.H