cause a headache
This can be exacerbated if you have vulnerabilities such as being prone to headaches and migraines.
And inflammation is a key component of migraines, adds Donay. “Until we feel stressed, the inflammatory response in our body is normally well regulated.”
In addition, stress-induced tension in the neck muscles can also cause headaches.
fix
Try relaxation exercises or relax with yoga or pilates. In general, simple over-the-counter pain relievers such as ibuprofen, paracetamol, and aspirin are usually effective in resolving tension-type headaches within 20 minutes.
For more intensive treatment, consult your doctor.
Cardiovascular risk and elevated blood pressure
According to Dr. Rahul Potruli, our bodies release adrenaline when we experience acute stress, such as during exercise, when we are frightened, or when we experience severe acute mental stress such as being a victim of a crime. It is said that it reacts. , Consultant Cardiologist, Royal Devon University Health Care NHS Foundation Trust.
“Your heart rate increases, your blood pressure rises, and other parts of your body, such as your muscles, eyes, and other sensory organs, stay awake.”
But chronic stress, especially psychological stress, can take a serious toll on our heart and blood pressure. If you’re the type who’s constantly stressed by little things, your arteries get so used to fluctuations that they start to stiffen, which over time leads to cardiovascular risk factors like elevated blood pressure, he says. Or you may not be able to relax as much as you normally would. ”
That makes them more susceptible to high blood pressure, which “is a risk factor for stroke and heart attack,” says Potrulli.
fix
Relaxation techniques and exercise can make a difference, advises Potrulli. Regular exercise not only helps reduce stress, but it also helps lower blood pressure. Start small and build up. Maintain a healthy weight and reduce your salt intake. High salt intake causes the body to retain water, further increasing blood pressure.
Interferes with digestion and causes irritable bowel syndrome
When you’re stressed, your bowels can become compressed due to stomach pain, reflux, indigestion, gas, and changes in bowel habits. Irritable Bowel Syndrome (IBS) is common in people who are chronically stressed.
“Stress alters the gut bacterial profile, and gut bacteria play an important role in digestion and locomotion.” [ability to move independently] and other important features,” says Stroni. The autonomic nervous system (ANS), which controls involuntary processes such as breathing and heartbeat, also regulates normal intestinal physiology.
And when we’re chronically stressed, the ANS doesn’t regulate some of these things the way healthy people do. Inflammatory conditions that affect the gut, such as Crohn’s disease and ulcerative colitis, can also be exacerbated by chronic stress.
fix
Aim for at least 20 minutes to sit down and eat slowly. Hypnotherapy, meditation, and counseling can all help relieve IBS. Gentle exercise can also do wonders. See your doctor to rule out inflammatory bowel issues or other spooky issues.
affect sleep patterns
Russell Foster, professor of circadian neuroscience at the University of Oxford and author of Life Time: The New Science of the Body Clock and How It can Revolutionize Your Sleep and Health, says, “Sleep is a major driver of stress. one of the victims,” he said.
“The natural sleep pattern for humans is to wake up many times during the night. I can’t sleep again,” he says.
The problem is exacerbated when sleep is disturbed. “Lack of sleep will further increase your stress response to cope with the fact that you are not getting the sleep you need,” Foster added. So override the sleep drive.
fix
Try cognitive-behavioral therapy for insomnia (CBT-I). This is a structured program that helps people identify thoughts and behaviors that exacerbate sleep problems and replace them with “healthy” alternatives.
Try the Sleepio app for an online sleep improvement program customized to your needs. Consider a “sleep restriction” where you sleep only when you feel sleepy and get up as soon as you wake up. Follow the “15 minute rule”. If you still can’t fall asleep after 15 minutes, get up without rolling over.
associated with weight gain
“Imagine, thousands of years ago, running away from a saber-toothed tiger,” Stroni says. We want to make sure we have enough sugar,” she says.
“The stress response helps maintain the glucose supply to the brain by temporarily shutting off insulin and allowing the liver and muscle cells to release glucose into the bloodstream to supply it to the brain. This temporary state of “insulin resistance” ends as soon as the stress response ends. ”
However, “several studies have shown that people who are under chronic stress may be at increased risk of developing type 2 diabetes and metabolic syndrome, with symptoms such as weight gain and high blood pressure. I am,” he added.
fix
Aim to lose excess weight through diet and exercise to improve insulin sensitivity. Reduce your sugar intake and find healthy recipes to replace high-fat or sugary foods.
