Less of stress is more of a decision. Stress activates to overcome the difficulties encountered in daily life. However, if not controlled, it can go as far as depression. Stress can be controlled with simple solutions in daily life. Stress is a state of mental or emotional tension caused by adverse conditions. As a result of today's active life, many people are exposed to heavy stress, whether they realize it or not. If no effort is made to cope with stress, it becomes chronic and can cause other diseases. So what's good for stress?
What is Stress?
Stress is the body's natural defense against danger. It releases hormones that prepare the body's systems to flee from danger. When people are faced with a challenge or threat, the body responds physically. The body produces larger amounts of the chemicals cortisol, epinephrine, and norepinephrine. These trigger the following physical reactions:
increased blood pressure
Exude
Alertness
All of these factors enhance a person's ability to react to a potentially dangerous or challenging situation. Norepinephrine and epinephrine cause the heartbeat to speed up. Environmental factors that trigger this reaction are called stress factors. To give an example of stress factors; noises, aggressive behavior, a speeding car, scary moments in movies.
Effects of Stress on the Human Body
Stress slows down some normal body functions, such as the digestive and immune systems. Prepares the body's resources for breathing, blood flow, alertness, and immediate muscle use. During the reaction to stress, the body changes in the following ways:
Blood pressure and heart rate increase.
Breathing accelerates.
The digestive system slows down.
Immune activity is reduced.
The muscles become even more tense.
Insomnia occurs due to increased wakefulness.
How a person reacts to a difficult situation determines the impact of stress on overall health. Stress factors affect everyone in different ways. Some experiences that people often consider positive, such as “having a baby, going on vacation, moving to a better house, and getting a promotion at work,” can also lead to stress. This is because typically a significant change requires extra effort, imposes new responsibilities. Also, stepping into the unknown causes stress.
What causes too much stress?
The organism gives complex responses to stress. Respiratory rhythm increases, more oxygen is provided, heart rhythm increases, brain rhythm accelerates, alertness increases, muscles are stimulated with the increase in oxygen and sugar, the immune system is stimulated, defense cells appear.
What a long list isn't it? This list will get longer if medical terms are entered. In short, in times of stress, the body reacts differently than usual andby disturbing the balance of hormones becomes incapable of performing its functions. This naturally triggers diseases. People who are prone to stress are 5 times more likely to have a heart attack. The risks of diseases such as stomach, intestines, asthma and allergies are 3 times higher.
Stress hormones also affect the flow of information in the brain. A small amount of stress, While it increases learning, too much stress makes learning more difficult.
In case of stress, the brain gives a war alarm for protection and defense. He must act swiftly in the face of danger. “Now is not the time to learn.” He thinks and turns off all his receivers. Chronic stress increases the risk of brain aging and Alzheimer's. It is important to manage stress well in order to use intelligence correctly.
Types of Stress
There are two defined types of stress, acute and chronic.
Acute stress
Acute stress is short-lived and more common. This type of stress is often the result of recent events or pressure from imminent difficulties. For example, a person may feel stressed when they have had a recent argument or about an upcoming organization. Stress decreases or disappears when the discussion is resolved or the organization passes.
Acute stressors are usually recent events and are resolved promptly. Acute stress does not cause the same amount of damage as long-term chronic stress. Short-term effects include tension headaches, stomach upset, and moderate distress. Acute stress that recurs for a long time becomes chronic over time and harms the body.
Chronic stress
This type of stress develops over a long period of time and is more harmful to the body. Continued poverty, an unhappy marriage are examples of situations that can cause chronic stress. It occurs when the person cannot find a way to escape from stress and stops looking for solutions. Chronic stress makes it difficult for the body to return to normal stress hormone activity, which causes problems with the following systems:
cardiovascular system
The respiratory system
Sleep problems
Immune system
Reproductive system
A person who experiences constant stress increases the risk of type 2 diabetes, high blood pressure and heart disease. Other mental health disorders, such as depression, anxiety, and post-traumatic stress disorder (PTSD)They are disorders that occur when stress becomes chronic.
Chronic stress may go unnoticed because people get used to feeling unhappy over time. Stress can become a part of an individual's personality and the person gets used to living with this situation. People experiencing chronic stress are at risk of suicide, violent acts, and conditions that can lead to a heart attack or stroke.
What Causes Stress?
Every person reacts differently to stressful situations. A situation that is stressful for one person has no effect on another. There is no definite reason why one person would feel less stressed than another when exposed to the same stress. Life experiences influence a person's response to stressors. Common events that can trigger stress include:
business problems
Lack of time or money
Loss of a loved one
family problems
Disease
moving house
Relationships, marriage and divorce
abortion or miscarriage
Fear of driving in heavy traffic or of an accident
The list of physical and mental symptoms that cause stress is long. The most common stress symptoms are:
Acne
AcneStress is one of the most common situations in which it manifests itself. Some people touch their face more often when they are feeling stressed. This contributes to the spread of bacteria and the development of acne.
Headache
Most work stressheadache or amigraine found that it could cause a discomfort associated with the disease.
Chronic pain
Pain is a common complaint that can result from increased stress levels. Some studies have shown that increased levels of the stress hormone cortisol may be associated with chronic pain.
Getting sick often
Stress can negatively affect the immune system and increase susceptibility to infections.
Fatigue and insomnia
Chronic fatigue and insomnia is a result of prolonged stress.
Changes in libido
Many people experience changes in their sex life during stressful periods. Changes in libido also have many potential causes, including hormonal changes, fatigue, and psychological causes.
Digestive problems
Diarrhea andconstipation Digestive issues such as high stress levels can occur due to high stress levels. It particularly affects those with digestive disorders such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). These are conditions associated with stomach pain, swelling, diarrhea, and constipation.
appetite changes
A change in appetite It is common in times of stress. In stressful moments, you may find yourself lacking an appetite or in front of the refrigerator in the middle of the night. These changes in appetite can cause weight fluctuations during stressful periods.
Depression
Some studies suggest that chronic stress may contribute to the development of depression.
Rapid heart rate
An increased heart rate can be a sign of high stress levels. It's high blood pressure,thyroid diseaseThere are other causes as well, such as some heart conditions and drinking large amounts of caffeinated or alcoholic beverages.
Sweating
Exposure to stress can cause excessive sweating. Excessive sweating can also occur with anxiety, thyroid conditions, and the use of certain medications.
Effects of Stress on Skin and Hair
When we can't control stress, it starts to take a toll on our mental and physical health. While it triggers some diseases, we also see its traces on our face, skin and even hair. The negative effects of stress on our skin and hair are as follows;
It triggers acne formation.
With swelling under the eyelidsunder eye bags causes it to occur.
Stress causes the proteins in our skin to change and decrease its elasticity. Loss of elasticity is the cause of the appearance of wrinkles.
Stress weakens the immune system. Because of this, an imbalance of bacteria occurs on the skin. This imbalance in the skin causes redness or rash.
Dryness and itching occur on the skin.
Temporary redness occurs in the face area.
Stress disrupts the growth cycle of the hair and causes hair loss.
Hair loss can also be a result of stress.
Stress also has a negative effect on nails. It causes the nails to break, thin and peel.
It slows down the healing process of wounds.
How Is Stress Treated?
The doctor tries to diagnose stress by asking the person about their symptoms and life events. Stress is difficult to diagnose because it depends on many factors. Doctors use questionnaires, biochemical measures, and physiological techniques to identify stress. However, they are objective or may not be effective. The most accurate way to diagnose stress and its effects on the person is a comprehensive, stress-focused, face-to-face interview.
Treatment is by applying stress reduction methods or by treating the underlying cause with medication. Treatments that can help a person relax includearomatherapy and reflexology.
Stress relief drugs
Doctors usually do not prescribe medication to deal with stress unless they are treating an underlying illness such as depression or anxiety disorder. Antidepressants are used to treat depression and anxiety disorder. But there is a risk that the drug will mask stress rather than help cope with it. Antidepressants can also cause adverse effects and worsen some stress complications.
Developing coping strategies before stress becomes chronic or severe helps an individual manage the situation and maintain physical and mental health. People experiencing chronic and overwhelming stress should seek medical attention.
Methods of Coping with Stress
Take time for yourself
Take time for yourself to stay away from stress and live happily in your busy work schedule. Do the things you love.
Stay away from alcohol and cigarette
Alcohol and smoking impair the body, mind and health. It's hard to deal with stress with a broken body.
Exercise regularly
When your body works, you will be happy and you will be able to minimize stress.
Take on as much work as you can
Trying to tackle everything increases stress.
Don't make promises for the things you can't do
When you say that you can do something and you cannot do it, you feel pressured towards responsibility. Think twice as you make a promise.
Eat regular eating habits
Nutrition affects human psychology. Malnutrition impairs physical and mental health.
Have a hobby that you can always take care of. It is the best way to stay away from stress.
Set achievable goals
High goals get you down when you don't reach them. This triggers stress.
Motivate yourself
Don't expect others to appreciate you. You can stay away from stress by motivating yourself.
Make the most of your time
Jobs that are not done on time put people under stress, make good use of your time and do your work on time.
Smile
A sincere smile is the most important way to overcome stress.
Stay away from tense people
People who emit negative energy affect you negatively and lead to stress. Do not associate with such people.
Take vitamin C
According to expertsC vitamin It reduces the effect of hormones that cause stress. You can drink 2 glasses of vitamin C rich juice every day.
Be social
Chatting with friends reduces stress.
Listen to music
They say music is food for the soul. Listening to music is a useful activity in overcoming stress.
Take care of gardening
Gardening works such as watering flowers and keeping busy with plants reduce stress.has been proven.
Get in touch with your friends
Sharing your daily activities or a problem with someone else relaxes you and keeps you away from stress.
Consume complex carbohydrates
Carbohydrates provide energy. Therefore, it is thought to have positive effects against stress.
Play sports
Sports allow your body and soul to rest. It also helps you stay away from stress by triggering the secretion of the happiness hormone.
Travel
Traveling eliminates the monotony in your life and also removes the factors that cause stress.
Iron
Ironing with routine movements helps to keep the brain away from thoughts by allowing the brain to empty.
Have a rest
The source of stress is that the body is tired. You can prevent this by taking short breaks while working.
Sing with a shout
Singing shouts helps you relax. You can even try just yelling in an empty space.
Play with animals
Studies have found that taking care of animals reduces stress. If you can, play with animals or get a pet. If you can't do these, watch animal documentaries.
Do breathing and relaxation exercises
Meditation, massage and yoga help reduce stress. Breathing and relaxation techniques slow the heart rate and promote relaxation.
Forgive
You cannot change others. Accept people as they are and forgive their mistakes, instead of constantly thinking about the mistakes of others or their misconduct towards you.
Pray
Regardless of your belief, taking shelter in the wound relaxes a person.
Read a book
Reading books is the best activity to get rid of your daily thoughts, explore different worlds and develop a different perspective.
Reduce your caffeine intake
Found in coffee, tea, chocolate and energy drinkskafein It is a stimulant substance and causes anxiety when consumed in high doses. Consume your caffeine dose.
In summer
One of the ways to beat stress is to write. Write down positive emotions, events in your lifeIt will help relieve stress.
Teas Good for Stress
There are teas that have proven effects that are good for stress. You can try one of the alternatives below.
Lavender tea
Rich in antioxidants, vitamins, minerals and essential oilslavender teais used at night to sleep comfortably and to calm the nerves. It is very easy to prepare lavender tea, which you can find easily in herbalists. You can brew it by throwing a handful of dried lavender into boiled water.
Chamomile tea
The benefits of chamomile, which is sold as tea in disposable bags, do not end with counting. In addition to its benefits to stress, it is used in the treatment of stomach pain, nervousness, cough, insect bites, allergies, burns.
Foods Good for Stress
Some foods and beverages have stress-relieving properties. Foods that are good for stress are:
Chard
Chardis a leafy green vegetable packed with stress-fighting nutrients. Being rich in magnesium plays an important role in the body's stress response. Low levels of this mineral can cause conditions such as anxiety and panic attacks. Also, chronic stress depletes the body's stores of magnesium, making this mineral particularly important when you're stressed.
Sweet potato
Sweet potato Eating nutrient-rich carbohydrates, such as , helps lower levels of the stress hormone cortisol. It is packed with nutrients that are important for the stress response, such as vitamin C and potassium.
Artichoke
ArtichokeIt is a concentrated source of fiber and is particularly rich in prebiotics, a type of fiber that feeds the friendly bacteria in the gut. It is also rich in potassium, magnesium, vitamins C and K. These are all healthynecessary for the stress response.
Offal
Expressing the heart, liver and kidneys of animals such as cows and chickensoffalIt is an excellent source of B vitamins such as B12, B6, riboflavin and folate, which are essential for stress control. B vitamins are essential for the production of neurotransmitters such as dopamine and serotonin, which help regulate mood.
egg
egg It is packed with vitamins, minerals, amino acids and antioxidants essential for a healthy stress response. a nutrient found in large quantities in only a few foodskolin rich in terms. It is stated that choline plays an important role in brain health and protects against stress.
Shellfish
Like mussels, oystersshellfish, mood-enhancingtaurine high in amino acids. Taurine and other amino acids are needed to produce neurotransmitters such as dopamine, which are essential for regulating the stress response. Studies show that taurine may have antidepressant effects.
Shellfish are rich in vitamin B12, zinc, copper, manganese and selenium, all of which can improve mood.
Fatty fish
MackerelOily fish such as herring, salmon, and sardines are rich in omega 3 fats and vitamin D, which help reduce stress and improve mood.
Omega 3 fatty acids are essential for brain health and mood, as well as helping the body cope with stress. Low intake of omega 3 fats triggers anxiety and depression. Vitamin D plays critical roles such as mental health and regulating stress. Low levels of this vitamin increase the risk of anxiety and depression.
Parsley
ParsleyIt is a nutritious herb full of antioxidants. Oxidative stress can cause mental health disorders such as depression and anxiety. Studies show that a diet rich in antioxidants can help prevent stress and anxiety. Parsley is particularly rich in carotenoids, flavonoids and essential oils, which have powerful antioxidant properties.
Garlic
GarlicContains sulfur compound that helps increase glutathione levels. This antioxidant is part of the body's first line of defense against stress. Animal studies show that garlic helps fight stress and reduce symptoms of anxiety and depression.
tahini
tahiniIt is made from sesame, which is an excellent source of the amino acid L-tryptophan. L-tryptophan is a precursor to the mood-regulating neurotransmitters dopamine and serotonin. A diet high in tryptophan improves mood and relieves depression and anxiety.
Sunflower seed
SunflowerIt is a rich source of vitamin E. Vitamin E acts as a powerful antioxidant and is essential for mental health. Low intake of this nutrient can cause mood swings and depression. Sunflower also contains other stress-reducing nutrients such as magnesium, manganese, selenium, zinc, B vitamins and copper.
Broccoli
Broccoli Cruciferous vegetables such as cruciferous vegetables contain vitamins and minerals such as magnesium, vitamin C and folate that combat depressive symptoms. This vegetable is a sulfur compound with a calming and antidepressant effect.sulforaphane It is also rich in terms of
Chickpea
ChickpeaIt contains stress-fighting vitamins and minerals such as magnesium, potassium, B vitamins, zinc, selenium, manganese and copper. This delicious legume is rich in L-tryptophan, which produces neurotransmitters that regulate mood in the body.
Blueberries
Blueberriesimproves mood. This fruit is rich in flavonoid antioxidants with powerful anti-inflammatory and neuroprotective effects. It protects against cellular damage by reducing stress-related inflammation.
Asparagus
Low levels of folic acid in the body cause depression.Asparagus It is rich in folic acid and can be easily eaten at almost any meal. It is among the best foods to consume for tension and stress.
Dried apricots
ApricotIt is rich in magnesium, which relieves stress and is a natural muscle relaxant.
Plants That Relieve Stress
Ginger
Gingerstress and tensionIt is an effective herb used in lightening. You can brew and drink the tea of this plant.
jojoba
Jojoba has a calming effect on the body. Wash your body with a soap containing jojoba. It calms the mind and body. Jojoba oilIt can be used as a massage oil to relieve stress. Add a few drops to your bath water and it will have a calming effect on your mind.
Ginkgo biloba
It is one of the best herbs for stress and tension.Ginkgo biloba It has antioxidant and soothing properties. The extract of its leaves contains flavonoid glycosides and terpenoids that can relieve stress.
Valerian root
Valerian rootIt has a long history of use in the treatment of tension and sleep disorders. It contains some substances that relieve stress. Before using valerian root, you should consult a doctor as it may affect other medications.
Bergamot oil
Bergamot oil is an aromatic oil extracted from orange peel. Aromatherapy treatment with this oil reduces stress hormones. Therefore, it naturally relieves stress and tension. You can inhale a few drops of bergamot essential oil on a cloth or tissue paper.
Eucalyptus
The ingredients in eucalyptus are tension.and is effective in relieving stress. You can drink tea made from the dried leaves of the plant. You can smell it by dripping a drop of eucalyptus oil on the cloth. It has a calming effect on the mind.
theanine
Theanine is an amino acid found in tea. It reduces mental and physical stress and raises morale. It also has a calming effect. Those who experience discomfort due to tension and stress can use theanine supplement. The recommended dose for theanine is 200 mg per day.
Things That Are Good for Stress
To get away from the stress, go for a walk and avoid shopping malls. Walking in nature provides high doses of oxygen to the brain. Happy thoughts and optimism arise and you begin to enjoy the little things.
For a healthy life, devote 1 hour a day to the things you love. Meet new people to ease your daily worries.
Scented candles close.
Try massage therapy.
If you still cannot cope with stress, consult a professional. Look at the world positively to live healthy. The important thing is to be able to react to events in a measured and correct manner.
A person who constantly tries to improve himself and manages his emotions, thoughts and behaviors in a measured and consistent manner will respond to stress in the healthiest way possible. Only people who are self-confident and at peace with themselves and the society can achieve this. The condition of being happy and successful is knowing yourself.
