Stress and Your Health

Stress is an inevitable part of life, but the degree of and ability to manage stress throughout life may vary greatly. According to the American Psychological Association, stress is a normal reaction to everyday pressures. However, unmanaged stress can negatively impact a myriad of mental and physical health conditions that can decrease quality of life and lead to premature mortality. When you encounter a stressor (something that is going to cause you stress), the stress response system, also known as the fight-or-flight response, is initiated by the sympathetic nervous system (SNS). This physiological response works in the same way regardless of what the stressor is. The stress response system causes the release of the stress hormones epinephrine (adrenaline) and norepinephrine (noradrenaline). After the SNS activates the stress response system, your body can also release a third stress hormone: cortisol. This is controlled by the hypothalamic-pituitary-adrenal (HPA) axis. These three stress hormones cause your heart rate, blood pressure, and blood sugar to increase. These actions support alertness and movement for survival, but remember, the same actions occur even if the stressor does not put you in imminent danger. After a temporary stressful event, stress hormone levels return to normal. However, if stress becomes too frequent, or even chronic, the actions of the stress response system, including prolonged elevated levels of stress hormones, can be detrimental to health. 

Stress and High Blood Pressure 

Studies have shown a link between stress and hypertension, blood pressure that is higher than normal, which increases your risk for heart disease, heart attack, and stroke. Since stress hormones raise your blood pressure temporarily, too much stress may contribute to chronically high blood pressure. Stress may also contribute to risk factors associated with these conditions, such as smoking, alcohol consumption, dietary choices, sleep hygiene, physical activity, and more. 

Stress and Diabetes  

Stress is also linked to type 2 diabetes risk. When stress levels are chronically high, adrenaline and cortisol remain at elevated levels in the bloodstream. These hormones cause the release of glucose into the blood, resulting in elevated blood sugar. Cortisol also inhibits the secretion of insulin, the hormone responsible for controlling blood sugar. As a result, blood sugar levels remain high and over time this cycle can lead to insulin resistance, a precursor to type 2 diabetes. 

Stress and Cognition 

Though minor levels of short-term stress can improve your focus and performance, research has shown that chronic stress is associated with damage to the hippocampus, the part of the brain responsible for learning and memory. Stress has also been suspected as a risk factor for Alzheimer’s Disease. According to a study published in the International Journal of Molecular Sciences, insulin resistance associated with high cortisol levels can also occur in nerve cells in the brain. This causes cells in the brain to not work properly and can lead to impaired cognitive function, including memory loss and dementia. Additionally, research has shown that high cortisol levels may damage brain structures and contribute to neurodegeneration found in Alzheimer’s Disease.

Stress and Mental Health 

Unmanaged stress may lead to or worsen mental health problems including depression and anxiety. Stress can also impact your ability to get good sleep and may lead to insomnia, fatigue, and daytime sleepiness. Mood changes may also occur if stress levels are chronically high, including irritability, aggression, sadness, and fear.

Managing Stress 

To improve overall health and help prevent abnormal aging, it’s important to manage stress. Some strategies to manage stress include physical activity, eating a balanced diet, spending time in nature, connecting with your community, getting at least 7 hours of sleep per night, taking breaks from the news and social media, meditation, breathing exercises, and avoiding alcohol. Remember, we may not have control over everything that causes us stress, but we can take steps to manage stress levels to improve mental health, and physical health, and longevity.