When hearing that word, it’s common for many people to associate it with a wide variety of situations: staying late at work, permanently taking care of the house, arriving early for social gatherings, and checking incoming notifications on your cell phone. Bear in mind, others.
And that’s exactly why extreme chronic stress, defined by the American Psychological Association (APA), as “that is persistent and persists over a long period of time,” can have many consequences for both physical and mental health.
Among them is that it may affect the development of cardiovascular disease and conditions such as depression and obesity, while it may also have adverse effects on the immune, cardiovascular, neuroendocrine and central nervous systems.
Although keeping stress under control is necessary for the well-being of people, it is necessary in moderate amounts for the functioning of the body.
For example, beyond the situations described above, it is also used when you have to react quickly to certain scenarios, such as completing a project or defending yourself from an element that threatens your safety. Can put, just to name a few.
In fact, according to MedlinePlus, the main stress hormone, cortisol, has effects on “virtually every organ and tissue in the human body,” including reducing inflammation, regulating blood pressure, regulating metabolism and regulating blood sugar levels. helps in Responding to stress, which explains why it is called so.
This is the reason why myriad experts from different fields have warned about the importance of moderating it in a balanced way, so as to reap its benefits without falling into chronic or excessive cases.
Alejandro Anderson, neurologist and director of the Buenos Aires Institute of Neurology (INBA), recently told Infobay that there are certain foods and daily habits that can complicate this objective.
In broad terms, some of them are “excessive consumption of caffeine, alcohol, processed foods high in saturated fat and refined sugars, very restrictive diets or yo-yo diets, and of course lack of sleep.”
An article by the Mayo Clinic in the United States emphasizes that when a potential threat is sensed, the hypothalamus activates “an alarm system” in your body.
“Through a combination of neural and hormonal signals, it signals the adrenal glands, located above the kidneys, to release a surge of hormones, including adrenaline and cortisol.”
After the episode is over, “hormone levels return to normal.”
“As adrenaline and cortisol levels drop, heart rate and blood pressure return to baseline, and other systems resume their regular activities.”
Hence it fulfills an essential role in the functioning of the body.
Complications occur when stress becomes acute and lasts over time, where – according to the above medical center – it increases the likelihood of exposure to harmful effects such as: anxiety, depression, digestive problems, headaches, tension and muscle soreness. pain in. , heart disease, sleep problems, weight gain, and impaired memory and concentration, among others.
So what can you do to keep your stress hormones under control?
They stress from the Mayo Clinic that these points are most important to consider:
Maintain a healthy diet, exercise regularly and get enough sleep.
Practice relaxation techniques such as yoga, deep breathing, massage or meditation.
Keep a journal and write about your thoughts or what you are grateful for in life.
– Dedicate space to a hobby, such as reading, listening to music or watching your favorite show or movie.
-Encourage healthy friendships and talk with friends and family.
Have a sense of humor and find ways to incorporate humor and laughter into your life, such as watching funny movies or visiting prank websites.
Volunteering in your community.
Organize and prioritize what needs to be done at home and work, and let go of unnecessary tasks.
It is to be noted that it is always advisable to visit an expert to evaluate your particular case and find the best ways to control stress based on your condition.
