Stress is the body’s defense response to harmful external stimuli.
Every one of us is prone to some or other forms of stress in everyday life.
Be it home, place of work, or public life, we come across varying degrees of stress.
Stress decreases longevity, and tolerance delays recovery from diseases and also healing of wounds.
In the current lifestyle, the number of stress factors is higher.
However, stress can be managed with various techniques.
Facts About Stress
1. Pathophysiology
Scientifically, stress is not yet clearly defined in terms of physiological mechanisms. It is linked to the hypothalamic-pituitary axis, the adrenal system, etc.
However, it lacks a precise definition of anatomical changes. However, many changes can occur in the body over time due to prolonged stress.
2. Psychological problems.
Stress is the prime cause of many psychological and physical disorders.
Long-term exposure leads to susceptibility to anxiety, depression, fear (anhedonia), and Alzheimer’s.
3. Diagnosis.
In the clinic and research lab, stress is assessed by changes in body weight, heart rate, blood pressure, and sleep patterns, among other factors.
Further, it is also evaluated by the presence of ulcers in the stomach, and the rise in cortisol and norepinephrine levels in the blood.
4. Can lead to addictions
Disturbs normal life. Stress affects normal life activities like sleep, sex, digestion, and appetite.
For some, stress leads to binge eating disorder, wherein a person eats out of stress, though he has no hunger. For others, stress decreases hunger.
Also, under stress, people tend to use more alcohol, tobacco, and drugs to gain temporary relief.
5. Skin disorders
Long-duration stress can cause skin problems like acne, aggravation of eczema and psoriasis.
6. Diabetes
Stress is an important factor in the development of Type II diabetes.
The duration and intensity of stress also speed up the development of the disease.
7. Heart problems
Stress is the cause of many heart diseases, such as stroke, arrhythmia, heart failure, bigeminy, etc.
The decrease in stress exposure can limit the progress of the disease and also prolong the lifespan.
8. Obesity
Obesity is largely caused due to genetics. But this genetic activation is to some extent dependent on stress.
The minimization of stress is a key factor in reducing obesity.
9. Decreased performance
Stress limits an individual’s performance. Be it sportsmen, athletes, businessmen, or politicians, students are prone to a decrease in performance due to excess stress.
So when young people tend to experience more stress, but as they age, they limit themselves from taking risks.
The graph above represents the stress levels, age, and achievement rates in the United States.
10. No Scientific medicine
Stress does not have a proper medicine, as many cellular and physiological pathways are involved.
Starting from the brain’s hypothalamus, the process involves the stomach, heart, adrenal glands, and body cells.
So, drugs with a single target to reduce stress are not available.
11. Stress is manageable
Although there is no specific drug for stress, it can be well-managed with various relaxation techniques and support.
However, one of the most important things is to engage in some physical activity. In these times of advanced technology, we have more comforts than required.
So taking, physical exercise helps relieve stress and prevent getting diseases.
Below is a chart indicating that several American people recommend taking some active physical workouts.
How to relieve stress naturally
1. Prefer natural medicine
Natural medicine helps get rid of stress and also enhances your mood and focus. Unlike sedatives, these medicines help you stay active during the day and promote natural sleep at night. The ones I prefer are
Divya Medha Vati tablets
Divya Medha Vati is a proprietary medicine that is inexpensive and has no side effects.
If you have anxiety, stress, or depression, this medicine helps you get relief.
It also promotes appetite and sound sleep so that you are well-focused for any challenges.
Ashwagandha tablets
Ashwagandha is a medicinal plant that has great healing properties for the nervous system. If you are under stress, take a tablet or capsule of ashwagandha once in the morning and again in the evening.
It would greatly minimize stress and also help build immunity and correct the nervous system and heartbeat.
But I suggest you take this only at times of high stress levels. Under normal circumstances, try to adopt the other methods mentioned below.
2. Sleep well for sufficient hours
Sleep is a great stress buster. During times of stress, one may experience difficulties falling asleep. But try to sleep; if you fall asleep, it will be a great relief.
Sleep helps avoid unwanted thoughts. During stress, our minds are filled with various thoughts, which can further exacerbate stress.
A sound sleep would keep your mind strong and better focused, rather than worrying.
It also sets your heart and other organs to work in a regular pattern, rather than in a state of hyperactivity.
Thus, sleep is a great stress buster. If you are under tension or stress, go to bed and notice the changes.
3. Practice physical exercises
Exercising daily, like walking, jogging, and yoga, helps to relieve stress naturally. During stress, most of the body’s vital organs are affected, leading to improper function.
Due to stress, there is an improper blood and oxygen supply to muscles. They become tender and weak in the long run. Therefore, it is beneficial to engage in regular exercise to maintain strong and healthy muscles, especially when experiencing daily stress.
Exercising helps them regain their natural rhythm and function more effectively.
If you’re looking for easy options, I recommend starting with walking or running on a treadmill. Perform some aerobics and then opt for yoga poses.
Exercises relieve muscles from stress by enhancing their tone and flexibility, which is lost due to stress. Through exercise, the muscles become stronger and more resilient to stress.
Yoga helps stretch the body’s muscles and tissues, relieving stress. It also helps focus your mind and avoid unnecessary thoughts, which can help alleviate stress.
Among yoga poses, the best ones would be Sun Salutation (Surya namaskar), yogic sleep.
4. Eat well and regularly.
During stress, the gut is a primary part of the body that is significantly affected. One tends to develop acidity and ulcers. There could be a greater demand for food during stress. But since the mind is preoccupied, we are not aware of the gnawing hunger.
Therefore, maintain a well-balanced diet during periods of stress. Try to eat whichever is comfortable to the belly to full levels. This could be fruits or anything else that everybody tends to accept easily.
5. Stick to nature’s schedule
Sleep in the early hours of the night, such as 8 pm or no later than 9 pm, and wake up early, around 4 am or no later than 5 am.
When one adheres to nature’s time clock, the body clock (circadian rhythm) returns to normal, and all bodily processes are regularized.
There is also intense relief from stress and its after-effects.
However, binge eating is another habit where people tend to eat more due to stress.
Generally, under stress, people tend to lose their appetite.
However, consuming soft, pleasant foods rich in protein can help minimize stress and provide the strength to counteract it.
Avoid foods that irritate your gut and body.
6. Go for nature calls without delay.
Whenever you have an urge to urinate or defecate, it is better to go immediately than hold for hours together.
This is not only a stress relief but also a beneficial health practice. Staying in this position for so long is stressful on both the body and mind.
7. Have water when there is thirst
Do not postpone satisfying the urge.
Water helps to regulate body temperature and also expels toxins by diluting and excreting them.
So under stress, having water gives a good amount of relief. It also soothes the gut and gives a sense of relief.
8. Have a fruit daily
Many recommend apples, but I recommend bananas as they keep your gut clean, relieve constipation, and are easy to digest.
Further, it produces glucose as an energy source in a sustained release manner for a prolonged time.
For stress, bananas may offer benefits, such as the impact on the gut and the production of energy (glucose).
9. Use clean water for better health.
Though it is expensive, it pays in the long run.
Bad water damages the gut and other body organs.
If one drinks heavy water, gastric irritation may occur, leading to acidity.
Since stress significantly affects the stomach, acidity can be exacerbated by consuming large amounts of water.
So it is better to drink mineral water or purified water for this purpose.
10. Be natural
Avoid all artificial activities that satisfy bodily urges.
Get married at the right time. It is better not to delay. Sexual life also significantly relieves stress.
Similarly, avoid unnatural means of sex, sleep, work, etc.; it is also important to change into loose clothing at home and rest.
Have a bath regularly because being fresh also helps keep you stress-free.
11. Maintain Good relations
Maintain friendly relations with your co-workers and neighbors.
This will give you peace of mind and great stress relief. Unnecessary cold wars in offices or families, or neighborhoods create mental conflicts.
So try to avoid them and overcome them in case. It is found that many people with unfriendly relations are prone to heart attacks due to stress.
A decrease in stress can significantly enhance human health and lifespan. Therefore, one must make an effort to relieve stress.
Causes of stress
Urban life
Studies indicate that people living in urban areas are under more stress than those living in remote villages.
Besides, those in jobs and working as per schedule are more prone to stress than those who are not fixed into a schedule. This includes farmers, professors, etc.
Smoking and drinks
These are addictive habits and one feels to be enjoying them. In fact, these substances damage a few body cells every time they are consumed. In the long run, they destroy the tissue of the lungs, liver, and essential organs.
Bank or other loans
Loans and debts are the ones that cause prolonged stress to borrowers. Most of the recent loans are for some other loans like housing, vehicle, etc. So there is constant pressure to pay out monthly installments. For this, they must continue working without any breaks. This can run for years together and put up constant pressure. So one should be careful before taking a loan.
Watching TV for long hours
Have you ever watched TV when you are sick or have a headache, or are even affected by sunstroke?
You will find that watching TV is very exhausting and also irritating at that time. This shows that even watching TV is a strain. Watching TV is a strain because the mind has to work to assimilate the constant flow of information from TV; the whole body, except the brain, is at rest.
Using a laptop or computer
Using a computer also has a tremendous strain, as only the mind works while the whole body remains still. Playing video games, using a mobile for Facebook, etc, also have similar effects. Continuous sitting is a health hazard; therefore, it is advisable to avoid it.
Excess rest
Having too much rest is also said to be one of the causes of diabetes. Stress is said to be a predominant cause of diabetes.
So we can assume that excess rest also causes stress. Have you ever noticed that you felt unable or uncomfortable sitting or sleeping for long, so you went for a walk instead?
Inactivity also leads to constipation and indigestion, among other problems.
Any activity that is beyond normal habit or nature is a stress to the body. So, trying to tune in to nature and living in harmony with it helps keep us out of stress.
The body clock tells us to sleep at around 8 pm or 9 pm. So, going to bed then is better than staying up late for fun or work. Similarly, when the whole of nature wakes at 5 am, we tend to sleep till mid-noon.
Haven’t you noticed birds and animals follow this nature time diligently? Hence, they are under the least stress unless under human supervision.
To stay away from stress is impossible in this current lifestyle unless you quit your job and lead a life of renunciation. But we have methods to relieve stress and increase tolerance to it through meditation and exercise.
Taking a break from stressful activities, maintaining a regular sleep and diet, and engaging in exercise helps keep stress levels low.
