Stress and health: 50% of negative influence

Stress and health: 50% of negative influence

I. Understanding stress: conceptual basis

1. Stress definition: Stress is an adaptive reaction of the body to any requirements for it. These requirements, known as stressors, can be physical, psychological or social in nature. It is important to understand that stress in itself is not a negative phenomenon; Short -term, moderate stress (eustress) can increase vigilance, motivation and performance. However, chronic or excessive stress (distress) has a destructive effect on health. The classic definition of stress proposed by Hans Selye implies a nonspecific reaction of the body to any requirement presented to it. This means that the body reacts the same to various types of stressors, mobilizing resources to overcome the alleged threat.

2. Types of stress: Stress can be classified according to various criteria, including duration, intensity and source.

   • Acute stress: Short -term and intensive, arises in response to a specific event, for example, an exam or an interview. Usually passes after eliminating the stressor. Physiological reactions include a rapid heartbeat, an increase in blood pressure and sweating. Psychologically manifested by anxiety, irritability and a sense of tension.
   • Chronic stress: Prolonged and constant stress caused by long problems, such as financial difficulties, complex relationships or work with a high degree of responsibility. It has a cumulative effect on the body and can lead to serious diseases. It is characterized by the constant activation of the stress system, which leads to the depletion of the body’s resources.
   • Episodic acute stress: Repeating episodes of acute stress, often arising in people who are constantly in a hurry, feel the pressure of time and live in chaos. It manifests itself in the form of irritability, anxiety, migraine and pain in the neck and back.
   • Traumatic stress: It arises after the traumatic event experienced, such as natural disaster, accident or violence. It can lead to post -traumatic stress disorder (PTSD), characterized by obsessive memories, avoiding triggers and increased excitability.

3. Physiology of stress: HPA axis and sympathetic nervous system: The body’s reaction to stress includes a complex system of neuroendocrine interactions. The main components of this system are the hypothalamic-pituitary-adrenal axis (HPA) and the sympathetic nervous system (SNA).

   • Sympathetic nervous system: In the perception of the stressor, the hypothalamus activates the SNA, which leads to the release of adrenaline and norepinephrine from the adrenal glands. These hormones cause a number of physiological changes, such as heart rate, increased blood pressure, expansion of the pupils and mobilization of energy resources (glucose) for struggle or flight.
   • Hypotalamo-pituitary-adrenal axis (HPA): The hypothalamus is released by the corticotropin-rilying-hormon (CRH), which stimulates the pituitary gland to the production of adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to the production of cortisol, the main stress hormone. Cortisol plays an important role in regulating the level of glucose in the blood, suppressing inflammation and mobilization of energy resources. However, the chronically increased level of cortisol has a negative effect on health, suppressing the immune system, worsening cognitive functions and contributing to the accumulation of fat in the abdomen.
   • The role of the immune system: Stress has a significant impact on the immune system. Short -term stress can enhance the immune response, preparing the body for potential damage. However, chronic stress suppresses the immune function, increasing susceptibility to infections and slowing down the healing of wounds. Cortisol suppresses the activity of immune cells, such as lymphocytes, and reduces the production of cytokines, substances necessary to coordinate the immune response.

4. Psychological aspects of stress: Stress has a deep effect on mental health and well -being. The perception of stress, coping strategy and social support play an important role in determining the reaction to stressful situations.

   • Perception of stress: The way a person perceives and interprets a stress event has a significant impact on his reaction. An event that one person perceives as threatening and uncontrolled, the other can consider as a challenge and an opportunity for growth. Optimism, a sense of control and confidence in their abilities reduce the negative impact of stress.
   • Coping strategy: Coping strategies are behavioral and cognitive efforts aimed at managing stress. Adaptive coping strategies, such as a solution to problems, the search for social support and physical exercises, help reduce stress and improve psychological well-being. Non-adaptive coping strategies, such as alcohol abuse or drugs, avoiding problems and self-accusation, can aggravate stress and lead to negative health consequences.
   • Social support: The presence of strong social ties and maintenance relations plays an important role in reducing stress. Social support provides a sense of belonging, confidence and emotional support, which helps to cope with stressful situations. People with a developed social network do better with stress and have a lower risk of developing mental and physical diseases.

II. Negative effect of stress on health: 50% destruction

1. Cardiovascular system: Stress is a significant risk factor for the development of cardiovascular diseases. Chronic stress leads to an increase in blood pressure, an increase in cholesterol and inflammation of the arteries, which increases the risk of atherosclerosis, coronary heart disease, myocardial infarction and stroke. Activation of the sympathetic nervous system during stress leads to the release of adrenaline and norepinephrine, which cause narrowing of blood vessels and increasing blood pressure. The increased level of cortisol also contributes to the development of atherosclerosis, damaging the inner shell of the arteries. In addition, stress can lead to behavioral changes, such as smoking, improper nutrition and lack of physical activity, which also increase the risk of cardiovascular diseases.

2. Immune system: Chronic stress weakens the immune system, making the body more susceptible to infections and diseases. Cortisol suppresses the activity of immune cells, such as lymphocytes, and reduces the production of cytokines, substances necessary to coordinate the immune response. This leads to an increase in the risk of developing infectious diseases, autoimmune diseases and cancer. Studies have shown that people experiencing chronic stress are more likely to suffer from colds and influenza, their wounds heal worse and their risk of developing herpes and other viral infections is increased. Chronic stress can also aggravate the course of autoimmune diseases, such as rheumatoid arthritis and systemic lupus erythematosus.

3. Gastrointestinal tract: Stress can cause various problems with the gastrointestinal tract, including irritable bowel syndrome (SRK), ulcerative disease, gastritis and constipation. Stress affects the intestinal motility, the secretion of gastric juice and the permeability of the intestinal wall. Activation of the sympathetic nervous system during stress suppresses digestion, reducing blood flow to the gastrointestinal tract and slowing peristalsis. An increased level of cortisol can also contribute to the development of peptic ulcer, weakening the protective mechanisms of the gastric mucosa. In addition, stress can change the composition of the intestinal microbiots, violating the balance between useful and harmful bacteria, which can lead to inflammation and other problems with the gastrointestinal tract.

4. Endocrine system: Chronic stress has a negative effect on the endocrine system, violating the balance of hormones and leading to various diseases. An increased level of cortisol can lead to insulin resistance, which increases the risk of type 2 diabetes. Stress can also affect the function of the thyroid gland, leading to hypothyroidism or hyperthyroidism. In women, stress can disrupt the menstrual cycle, cause infertility and enhance the symptoms of premenstrual syndrome (PMS). In men, stress can reduce testosterone levels, which can lead to a decrease in libido, erectile dysfunction and muscle loss.

5. Nervous system and mental health: Stress has a deep effect on the nervous system and mental health, increasing the risk of depression, anxiety disorders, post -traumatic stress disorder (PTSD) and other mental illness. Chronic stress changes the structure and function of the brain, especially in areas responsible for emotions, memory and decision -making. An increased level of cortisol can damage neurons in the hippocampus, a brain area that plays an important role in learning and memory. Stress also affects the level of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, motivation and sleep. Long -term stress can lead to a decrease in the level of these neurotransmitters, which can contribute to the development of depression and anxiety disorders.

6. Corruption system: Stress can cause muscle tension, back pain and neck, tension headaches and other problems with the musculoskeletal system. During stress, the muscles are strained to prepare the body for struggle or escape. Chronic muscle tension can lead to pain and discomfort. Stress can also enhance sensitivity to pain and reduce the threshold of pain sensitivity. In addition, stress can lead to behavioral changes, such as improper posture and lack of physical activity, which can also contribute to the development of problems with the musculoskeletal system.

7. Leather and hair: Stress can cause various problems with skin and hair, such as acne, eczema, psoriasis, hair loss and gray hair. Stress affects the production of skin fat, inflammation and immune skin function. An increased level of cortisol can stimulate the production of sebum, which can lead to blockage of pores and the development of acne. Stress can also increase inflammation in the skin, aggravating the course of eczema and psoriasis. In addition, stress can lead to hair loss, slowing hair growth and accelerating the rest phase of the hair follicle. Studies also have shown that stress can contribute to the graying of hair, affecting the function of melanocytes, cells responsible for the production of pigment in the hair.

8. Reproductive system: Stress can have a negative impact on the reproductive system in both men and women. In women, stress can disrupt the menstrual cycle, cause infertility and enhance the symptoms of premenstrual syndrome (PMS). Stress can affect the level of hormones that regulate the menstrual cycle, such as estrogen and progesterone. In men, stress can reduce testosterone levels, which can lead to a decrease in libido, erectile dysfunction and muscle loss. Stress can also affect the quality of sperm, reducing mobility and number of sperm.

9. Sleep disorders: Stress is a common cause of sleep disturbances, such as insomnia, nightmares and intermittent sleep. Stress activates the stress system, which complicates relaxation and falling asleep. An increased level of cortisol can disrupt circus rhythms that regulate the sleeping cycle. The lack of sleep can aggravate stress and lead to other health problems, such as fatigue, irritability and reducing cognitive functions.

10. Influence on behavioral factors: Stress often leads to unhealthy behavioral models that exacerbate the negative effect on health. This includes:

    • Inal meals: Stress can lead to overeating, especially the use of foods with a high sugar and fat content, or to loss of appetite.
    • Alcohol abuse and drugs: Many people use alcohol or drugs to cope with stress, which can lead to dependence and other serious health problems.
    • Smoking: Stress can contribute to the beginning of smoking or an increase in nicotine consumption in smokers.
    • Lack of physical activity: Stress can reduce motivation for physical activity, which can lead to a deterioration in physical form and an increase in the risk of developing various diseases.
    • Social isolation: Stress can lead to social isolation, which can aggravate the feeling of loneliness and depression.

III. Factors affecting susceptibility to stress

1. Genetic predisposition: Genetic factors play an important role in determining the susceptibility of stress. Some people are genetically more predisposed to the development of anxious disorders, depression and other mental diseases that can aggravate stress. Genes regulating the function of the stress system, the level of neurotransmitters and the immune function can affect the reaction to stress.

2. Early experience of life: The experience gained in early childhood has a deep effect on the development of the brain and stress system. Negative events, such as violence, neglect and separation from parents, can increase susceptibility to stress in further life. Early stress can change the structure and function of the brain, especially in areas responsible for emotions and regulation of stress.

3. Personality: The type of personality also affects the susceptibility to stress. People with certain character traits, such as neuroticism and low self -esteem, are more prone to stress and anxiety. Optimism, stability and a sense of control reduce the negative impact of stress.

4. Socio-economic status: People with low socio-economic status more often encounter chronic stress due to financial difficulties, lack of access to medical care and other factors. Chronic stress associated with low socio-economic status has a negative impact on health and well-being.

5. Cultural factors: Cultural norms and values ​​can also affect stress susceptibility. In some cultures, stress is considered stigmatized, which may impede seeking help and support. Cultural differences in coping strategies and social norms can also affect the reaction to stress.

IV. Stress Management: Strategies and Technology

1. Relaxation methods: Relaxation methods, such as deep breathing, meditation, yoga and progressive muscle relaxation, help reduce stress and relax the body and mind. Deep breathing activates the parasympathetic nervous system, which reduces the frequency of heart contractions and blood pressure. Meditation helps to calm the mind and reduce the alarm. Yoga combines physical exercises, breathing techniques and meditation, which helps to reduce stress and improve the general state of health. Progressive muscle relaxation includes tension and relaxation of various muscle groups, which helps relieve muscle tension and reduce stress levels.

2. Physical activity: Regular physical exercises are an effective way to reduce stress and improve physical and mental health. Endorphins release physical exercises that have an analgesic and improving mood with an effect. Regular physical activity helps reduce blood pressure, improve cholesterol and strengthen the immune system.

3. Healthy nutrition: A balanced and healthy diet plays an important role in stress management. Avoid the use of processed foods, sugar and caffeine, which can increase stress. Include fruits, vegetables, whole grain products and low -fat proteins in your diet, which provide the body with the necessary nutrients to combat stress.

4. Time management: Poor management of time can lead to stress and a sense of overload. Use time management methods, such as drawing up lists of affairs, placing priorities and delegation of tasks to reduce stress and increase performance.

5. Social support: Supporting relationships and social ties play an important role in stress management. Spend time with friends and family, share your feelings and look for support from others.

6. Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that helps people change the negative thoughts and behavior that contribute to stress. KPT teaches people to identify and dispute negative thoughts, develop adaptive coping strategies and change the behavior that enhances stress.

7. Minfulness: Mindfulness is the practice of a conscious presence in the present moment, without condemnation. Mind Fulness practice helps reduce stress, increase awareness and improve emotional well -being.

8. Border installation: Learn to say no and set borders to avoid overload and exhaustion. Protect your time and energy and do not take on more than you can cope.

9. Search for professional assistance: If you experience chronic or severe stress, seek professional help to a psychologist or psychiatrist. A professional specialist can help you develop stress management strategies and cope with any basic mental disorders.

10. Sleep hygiene: Compliance with sleep hygiene rules can improve sleep quality and reduce stress. This includes maintaining a regular sleep schedule, creating a relaxing situation in the bedroom, avoiding caffeine and alcohol before bedtime and limiting the time spent in front of the screen before bedtime.

11. Humor: Humor can be an effective way to reduce stress and improve mood. Laughter releases endorphins and helps to distract from stressful situations.

12. Hobbies and interests: Hobbies and interests help to relax, get distracted from stress and enjoy. Highlight the time for classes that you like, be it reading, drawing, music, gardening or something else.

13. Diary: Making a diary can be a useful way to process emotions, identify stressful situations and track progress in stress management.

14. Gratitude: Regular expression of gratitude can improve mood and reduce stress. Focus on the positive aspects of your life and express gratitude for what you have.

15. Alternative methods: Alternative methods, such as acupuncture, aromatherapy and massage, can help reduce stress and improve overall well -being. It is important to consult a qualified specialist before resorting to these methods.

Stress management is a continuous process that requires awareness, effort and patience. Experiment with various strategies and techniques to find those that are best suited to you. Remember that self -care and stress management are necessary to maintain physical and mental health.