Stress and Health: Understanding the Impacts and Busting the Myths

The Health Impacts of Stress

Stress is often described as the body’s response to challenges or demands, but it can have profound effects on your physical and mental health. From influencing your immune system to increasing the risk of cardiovascular disease, chronic stress can take a significant toll.

Here are some key ways stress can impact your health:

1. Reduced Salivation

Stress often leads to dry mouth, particularly in the morning. This is due to overactivation of the sympathetic nervous system, which dominates over the vagal system responsible for relaxation. People under stress may also forget to stay hydrated, exacerbating this issue.

2. Skin Diseases

Stress can worsen conditions like acne, psoriasis, and other inflammatory skin disorders. These flare-ups are tied to stress-induced changes in immune regulation, demonstrating how mental health directly impacts skin health.

3. Memory Lapses

Struggling to remember where you left your keys or feeling mentally drained during meetings? Stress affects the frontal lobe of the brain, which helps manage attention and memory. Overexposure to stress causes the brain to selectively "choose" what to retain, leading to lapses in short-term memory.

4. Cardiovascular Risks

Prolonged stress is a major contributor to hypertension, palpitations, and even heart attacks. By disrupting the autonomic nervous system, stress elevates blood pressure and increases the likelihood of cardiovascular events, especially in predisposed individuals with unhealthy lifestyles.

Measuring Stress: Can It Be Done?

While stress is subjective and varies by individual, some physiological markers can provide insights into stress levels:

• Cortisol: Known as the "stress hormone," elevated cortisol levels can indicate prolonged stress.
• Autonomic Nervous System Testing: Neurophysiological tests can assess the overall functioning of the autonomic nervous system, providing valuable insights into how stress affects your body.

Additionally, techniques like mindfulness and relaxation exercises have shown measurable improvements in autonomic nervous system function, highlighting the value of stress management strategies.

Debunking Common Stress Myths

Stress is a widely misunderstood phenomenon. Let’s debunk some popular myths:

1. "You always lose weight under stress."

FALSE. Elevated cortisol levels during stress increase appetite, particularly for carbohydrate- and fat-rich foods, leading to weight gain and fat storage. Some individuals may lose weight due to reduced appetite, but this often results in muscle loss, harming overall health.

2. "Workplace stress isn’t anyone’s responsibility."

FALSE. Since 2011, European regulations have required companies to assess workplace stress as a health risk. Addressing stress in the workplace is crucial, as unmanaged stress reduces employee performance and overall well-being.

3. "Chamomile guarantees better sleep."

FALSE. While chamomile has calming properties, plants like valerian, lemon balm, and passionflower are more effective in promoting sleep. For serious sleep issues, consulting a sleep specialist is recommended.

4. "Watching TV in bed helps you fall asleep."

FALSE. Blue light from screens inhibits melatonin production, delaying sleep onset. Bedrooms should be technology-free zones to promote better rest.

Stress Affects the Immune System

TRUE. Chronic stress disrupts immune responses in complex ways:

• Reduced immunity: Prolonged stress makes you more susceptible to infections.
• Excessive immune activity: In predisposed individuals, stress can trigger autoimmune diseases.

This underscores the importance of managing stress for overall health and resilience.

Physical Exercise: A Tool for Stress Relief

Physical activity is one of the most effective ways to combat stress. The Sports Medicine and Physical Exercise Service, in collaboration with the University of Milan, highlights the following benefits of exercise:

• Stress Reduction: Exercise promotes the release of endorphins, which improve mood and reduce stress.
• Disease Prevention: Regular activity helps manage conditions aggravated by stress, such as hypertension and anxiety.

Both amateur and professional athletes can benefit from tailored exercise programs designed to improve physical and mental well-being.

Conclusion: Taking Control of Stress

Stress is an inevitable part of life, but its effects can be managed through awareness and proactive measures. By understanding how stress impacts your health—whether through your immune system, memory, or heart health—you can take steps to reduce its impact.

Simple changes, such as regular physical activity, practicing mindfulness, and maintaining a balanced lifestyle, can make a world of difference. Remember, managing stress is not just about feeling better—it’s about living better.