By: Jean Johnson for Heart1
“It’s all in your head.” While this comment might have been dismissive and caused many patients to wonder about their mental health back in the post- World War II era, research over the past 25 years increasingly concludes that there are links between the brain and the body’s physical health. Heart disease, depression, stroke, flu and other diseases can all be brought on by chronic stress say many experts.
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Ways to relieve chronic stress
1. Try a 24-minute cardio workout and some stretching
2. Three deep breaths and a walk around the block
3. Pet the cat (or dog) or go for a hike by water
4. Keep eating dark green veggies
5. Steer towards whole grains and away from sugar, salt and fats
6. Do a yoga posture or two
7. Meditate – even a single round of mentally following your breath in and out
8. Relaxation tapes on the way to work – or your favorite tunes
9. Quit smoking
10. Get creative – pull out the paint box and play around
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With regard to strokes, for example, medical director at Providence Stroke Center Ted Lowenkopf, M.D., noted that while “there is no evidence that a single life event such as an accident or argument has the power to cause a stroke… the more likely suspect is chronic stress, the gradual buildup of irritation, tension and worry that can take place over the course of many months and years.” Similarly, the much-cited 1974-1980 Swedish study of 13,000 people over age 45 “found that individuals who reported chronic stress were 14 percent more likely to develop heart problems or stroke than those without stress, regardless of other risk factors such as family history, tobacco use, elevated blood pressure or weight problems,” wrote Melissa C. Stöppler, M.D. Stöppler also pointed out that “the strongest relationship to stress was the risk of fatal stroke in men; men who had suffered chronic stress were twice as likely as their peers to die of a stroke.”
Assessing one’s vulnerability to chronic stress includes taking into account both events in early life and current factors. Michael Meaney, M.D. of McGill University and his colleagues found that rat pups that were cuddled and groomed by their mothers had lower levels of the stress hormone ACTH and were both smarter and bolder as well. These characteristics lasted throughout the lives of the well- nurtured rats and placed them at distinct advantage with regard to their neglected peers.
Along with early in life experiences, a person’s place in the socio-economic hierarchy has also been singled out as a highly significant factor influencing chronic stress. Jay Kaplan, M. D. of Wake Forest University School of Medicine who studied relationships between dominant monkeys and their subordinates concluded that those on the top of the heap do considerably better than underlings who continually struggle for their place in the community.
Factors outside our control aside, there are specific steps we can take to minimize the power of chronic stress in our lives. Said Rockefeller University’s Bruce S. McEwen, who authored the book The End of Stress as We Know It, “It’s a matter of making choices in your life.”
McEwen is talking about the usual triad – smoking, overeating and drinking, as well as activity. Lighting up, grabbing a cold one, and plopping down on the couch clearly doesn’t do us any favors. Nor does stuffing the goodies down to ease life’s emotional ride.
Beyond the physical ways we can help reduce chronic stress, there are the emotional and spiritual techniques that help us take our ease. Lowenkopf of Portland, Oregon where yoga studios run neck and neck with the bookstores, is right out on the cutting edge here. “Dedicating just a small portion of each day to activities that relax or inspire you can make a big difference. Hobbies, sports, meditation and exercise can all serve as excellent outlets for stress and promote a sense of balance in your life. Such balance is important to your overall well-being.”
Thus, the way we feel and characteristically react to the pitches life throws does influence our bodily health or the lack of it. The good news, though, is that there’s much we can do to blow off steam. It is important to temper our chronic stress and create the conditions for a healthy life. Undoubtedly a difficult proposition particularly at the onset when we endure the discomfort of building new habits, perhaps, but nonetheless a decidedly empowering course should we choose to accept it.
