Well, you’ve heard it before- either from a friend, a colleague, or in your own head when trying to remind yourself to calm down. What are we talking about my friend? Stress. It is the newer, stronger version of another 21st century form of slow suicide. We all experience it at some time or another . You could say that it is just one more lovely addition to our 24/7, full on, action packed, social media, traffic jammed, sleep deprived, TV drenched, behind the deadline, work is crap, the boss is an ass, IRS feared, environmentally polluted, fast food, society that we all live in. This is our present day human condition. It really wasn’t meant to be this way. As a matter fact when our model “Homo sapiens” came online a few million years ago we were designed for a different type of environment. Most of our stress was acute- like running from large, fast, furry, fanged, creatures or fighting Grok the Neanderthal and his stupid cousins from a couple caves over. Though these things were stressful they were usually short-lived- as were some of our forefathers who didn’t respond quickly enough. Our bodies were adapted to stress that was short, not long and protracted which somewhat defines our modern though toxic society.
- Our stress response is a built-in mechanism for protecting us from acute danger. Our brain tells the adrenal glands through a neurochemical network that we are in trouble. These glands, located above the kidneys, start dumping hormones into our bloodstream. Adrenaline is one of these hormones, thus the term “adrenaline rush”. Secondly cortisol is also massively released. As you may recall cortisol is called the “stress hormone”. Short bursts of cortisol help us deal with and recover from the effects of stress. They boost blood sugar levels which gives us immediate energy, they reduce our response to pain which may need to be ignored in order to survive an emergency. Cortisol enhances our short-term memory which helps us evade similar threats. Calcium is pulled from our bones to help our muscles contract should we need to fight or run away. These short bursts of cortisol are one of the reasons our ancestors survived. The same mechanism obviously assists us today in our survival. We’ve all experienced it when swerving in traffic to avoid a pileup on the freeway or running from your neighbor’s dog as he is trying to bite you on your daily jog.
- Unlike our ancestors we face a different stress. Its called “chronic stress”. You know like this terrible economy, financial stress, will I lose my job?, Can I pay for my kids college tuition, are they really socializing medicine? And 1000 other things that we worry about each and every day. As a matter fact I’m getting a headache and my stomach hurts and my heart is racing just thinking about this stuff. Chronic stress means that cortisol is chronically elevated . The prolonged effect of cortisol is devastating to our health and causes sustained elevations of blood sugar(diabetes), chronic loss of calcium from bones(osteoporosis), and a decline in our immune system, (sickness, disease and cancer), high blood pressure,(stroke and heart attack), loss of muscle mass and increase in fat accumulation (beer belly, blubber butt, thunder thighs, you get the picture). Not to mention the loss of cognitive function (you become forgetful, and stupid). That last one could be a little harsh but chronically high stress levels increase general inflammatory response which is now believed to be another cause of Alzheimer’s and dementia- both on the rise .
- So what is the answer? Can we go back to a more peaceful and tranquil time? That would be nice but impossible. Change is inevitable as is stress and we must learn to deal with it appropriately so it does not kill us prematurely. Remember that stress is not so much what happens to you (there are outside stressors), but rather how you react to those stressors that affect you. Multiple books have been written on this subject alone but that is not the purpose of this blog. I would like to break things down into its most basic formulas, because the subject is so critical to improve the lifestyle and longevity for the American worker. So let’s move to some practical solutions.
1. SLEEP First and foremost at top of our list is sleep , probably the single most important cortisol lowering de-stressing mechanism the body has. Americans get too little of it and we are paying the price. We need a minimum of 7 to 8 hours sleep per night and often times more if you are sick, depressed, pregnant, overworked or just naturally need it. People who do not get enough sleep are generally fatter. Statistics show them to be at greater risk for accidents at work and on the way to work. This alone is a multibillion dollar problem. The consequences of too little sleep puts you at greater risk for diabetes, accelerated aging, hypertension, depression and ultimately cancer. So go to bed earlier, don’t have the TV in your bedroom, and don’t fall asleep watching TV. Make sure that the room is cool, optimal temperatures are between 65 and 75°. Turn off the lights. Calm things down before bedtime. My favorite sleep aid is reading.(Lite reading is best, avoid the murder mysteries). Alcohol and prescription drugs do not help you to obtain restful sleep. Natural sleep aids can be quite helpful particularly as you get older. Check with your doctor but I recommend melatonin before bed, 3 to 9 mgs. There are some great supplement combinations out there from reputable companies which generally includethe ingredients valerian extract, passion flower extract, magnesium, L-theanine, GABA, and herbs like Ashwagandha, and rhodiola. Sweet dreams.
2. EXERCISE. This is higher on my list than many other strategies for reducing stress because it works so well for me. When I exercise I sleep better . I have maintained daily exercise for most of my life. Studies and experience reinforce that statement. Again books have been written about exercise, whether its aerobic , anaerobic interval training, weightlifting , yoga, swimming , bicycling , walking, hiking or golf. I say yes to each and every one of these activities though not all of them before work. The point is we should all get regular exercise, 30 minutes to an hour a day when possible. Just as important- you should have fun doing so. Exercise is as much about your heart and general health as it is about your mental health. Exercise cleans the pipes out and clears the cobwebs. Studies show that people who are anxious or depressed do better with exercise than the multitudinous amounts of drugs thrown at us by those “mental health professionals” who find it easier to give a prescription than to discuss alternative methods to deal with stress and anxiety . Nothing beats a morning walk , jog, or bicycle ride. Birds are chirping, the sun is rising , and the day is fresh and new. Our nagging problems can be better dealt with after exercise . If you are overweight or have heart issues make sure that you check with your doctor but more importantly make sure that you do get started.
3. LAUGH. Did you know children laugh 400 times a day and adults 15 or less times a day. Hundreds of studies show that humor and especially laughter lowers your cortisol , improves your neurotransmissions and lowers blood pressure.
4. AFFECTION. Find affection- people who feel loved are healthier, live longer and get less cancer. Sometimes this is easier said than done but reinvesting emotionally with family , friends or loved ones will actually improve your life.
5. MEDITATION. Meditation has been used for thousands of years,. Profound physiologic changes can come foresult from meditation and can be a major therapeutic tool for dealing with modern-day stress. Prayer can have a likewise calming effect on a troubled soul. Faith continues to provide great comfort for billions of people daily. You can’t package that unless of course you sell it on Sunday TV shows. I could be drifting away from the effects of cortisol a bit. The larger point I’m trying to make is that in this crazy stress filled world we have to find peace of mind to be healthy to be more productive which will lead to a longer life.
6. ATTITUDE. I am constantly working but many times fail on this one. I just finished reading a great book on this subject by Tim Sanders, Titiled Today We Are Rich. I recommend this book if you ,like me, sometimes forget to be grateful for all that is good in our lives such as our health , our families , our daily work ,the roof over our heads. Or the smaller things in life such as a good book, a smile from that pretty lady, a fond memory, a beautiful sunset. These things and a million others can be conjured up,remembered, or encountered to make your day and your life better and less stressful
7. LIVE HEALTHY. Which is to say it is better to live well to reduce stress. For instance- eat in a non-inflammatory way. Nothing increases cortisol as well as inflammation like a bad diet. You have to cut out, or at least drastically reduce sugars and trans fats which we talked about in previous blogs. If you are a smoker you absolutely must quit and you can . Don’t drink too much alcohol or take prescription drugs that are not truly necessary. Count to 10 as my mom always said before you respond in anger. How many times did I only make it to five? How hard is it to truly look for the good in a situation instead of the bad ?
Stress will make you ill, weak, and lead to premature death. We all are subject to it and we all must find ways to deal with it so that we can heal ourselves and learn tricks to keep it at bay. Some of the above suggestions will hopefully help. There are many other methods and ideas out there that can help us. So go forth and seize the day! Hug somebody, play with the dog, scratch a kitten, sing or dance to your favorite song, march to a different drummer, do or say something silly, laugh more often, bring out that inner child, hike a hill but don’t make a mountain out of it, breakup your routine, smell the roses and the coffee, hold a child’s hand, give a helping hand ,give a damm, rejoice in a sunrise or a sunset, find peace and pleasure somewhere. Remember, life is a short ride and we can make the changes necessary to ensure the ride is memorable, with less stress.