Stress is a major contributor to disease and it can come in many forms, such as:
- Emotional stress –Anger, irritability, fear, anxiety, worry, depression
- Physical stress – Pain, inflammation, overwork, injury, deficiencies
- Environmental stress –Pathogens/infections, toxins, food allergies, cold and heat
A strong, healthy mind and body can cope well with moderate levels of stress and can bounce back without too much difficulty. However excessive, chronic long-term stress or a sudden large shock can damage the body, which causes inflammation, deficiencies and disease.
Fight & flight VS rest and digest
There are two main parts to our nervous system. The sympathetic (fight or flight) and the parasympathetic (rest and digest).
When a threat / stress exists, our body enter a state of fight or flight. Resulting in an increase in stress hormones, which has these effects: (1) (2)
In contrast, when we are relaxed and the parasympathetic nervous system is engaged, our body is equipped for digestion, cell repair, immune system regulation, hormonal balance and the brain thinks clearly. This is the ideal, relaxed state required for optimal healing.
Excess stress is hugely destructive, particularly to the digestive system where 80% of the immune system resides. Consequently, without a strong immune system, our bodies struggle to keep us healthy and disease free.
Stress and the gut
Perhaps you have felt your gut respond to stress?
It's the butterflies in your tummy before a rollercoaster or public speaking event. Its the loss of appetite to bad news. It's the belching, stomach ache or nausea you might feel when your anxious. It can even be nervous diarrhoea.
Stress creates chaos in the digestive system and reduces the amount of nutrients being absorbed. Secondly, it weakens the intestinal barrier, which is designed to keep out pathogens. This lays the groundwork for leaky gut, autoimmunity and chronic disease.
Having a well functioning gut is at the core of our immune system, so it's important we address this to maintain health and reverse disease.
What makes us resistant to stress?
- Access to a peaceful, loving and supportive environment.
- Laughter and a positive attitude.
- A good diet that is full of vitamins, minerals, antioxidants and enzymes which provide the building blocks for the functions of the body.
- Minimal toxins that suppress the immune system and its natural functions. Clean food, water and air.
- Good mental coping strategies and sense of control.
- Healthy balance of gut bacteria that regulate the immune system.
- Reasonable level of fitness, which strengthens muscles, lymphatic and cardiovascular system.
7 ways to reduce stress
1. Exercise
During exercise your body releases hormones called endorphins, which are referred to at the feel-good hormone. Further, they reduce our perception of pain, improve mood and increase pleasure.
2. Correct breathing and meditation
Breathwork and meditation has long been known for their calming effects.
Meditation relaxes the body and mind. Light, gentle belly breathing through the nose helps stimulates the parasympathetic nervous system, which promotes good digestion and a feeling of calm and wellbeing.
Take time every day to make sure you are breathing with your belly and not your chest, which promotes good health and digestion.
3. Letting go
Negative thought patterns like anger, fear, irritability, anxiety, worry and depression, cause negative changes in the body’s chemistry and hormones.
It takes conscious, positive action to overcome negative thoughts. So, letting go of bitterness, resentment and hurt, will reduce stress in your body.
A great tool for letting go of negative feelings is “The Sedona Method” created by Lester Levenson. Also, talk therapy can also be a useful to help process past trauma.
4. Herbs
Adaptogenic herbs can help support and balance the adrenals, which helps make the body resistant to stress. Some good options are ashwagandha, tulsi (Holy Basil) tea, liquorice, St Johns Wort and rhodiola.
5. Forest bathing
Spending time in nature allows us to relax, slow down and clear the mind. It connects us to positive energy, fresh air and natural light. Research has shown forest bathing can increase vigour and immune function and decrease anxiety, depression and anger. (3)
6. Positive relationships and support
It’s found people with good social support live longer, have better health and quality of life. (4) Having positive, kind and motivating people around us decreases stress. Also, having good emotional support makes us resilient when stress does occur.
7. Healthy diet
Stress depletes many nutrients, so it’s critical to have a good diet to maintain a strong robust mind and body. Nutrient deficiencies have been shown to negatively impact mental health, which prevents us from coping well with stress. Avoiding alcohol, refined sugar, food intolerances and caffeine can help promote better brain function.
If you'd like to learn more about reversing disease naturally and eliminating inflammation and autoimmunity Click here for more info.
- Elaine N Marieb (1998) Human Anatomy & Physiology (4th Edition) California: Benjamin/Cummings Science Publishing
- PC Konturek, T Brzozowski, SJ Konturek (2011) Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options, JOURNAL OF PHYSIOLOGY AND PHARMACOLOGY 2011, 62, 6, 591-599
- Qing Li (2010) Effect of forest bathing trips on human immune function. Environ Health Prev Med. Jan; 15 (1):9-17.
- J Vila (2021) Social support and longevity: Meta-anlysis-based evidence and pschobiological mechanisms. Front. Psychol Sept 2021