Run or freeze: how chronic stress affects the body
Unpleasant events have a negative effect not only on mood, but also on the health of the body as a whole. When stress becomes prolonged and systemic, it can develop into a chronic condition that affects the functioning of the heart, blood vessels, nervous system, and internal organs. The danger lies in the fact that such changes often go unnoticed. Read about why chronic stress should not be underestimated and what ways can help reduce its impact in the Izvestia article.
Why do we live in constant tension
Stress has been talked about as an integral part of human life since antiquity, but in recent decades its influence has become truly widespread. Today, chronic stress is increasingly becoming a background condition for residents of large cities.
According to Marina Zhuravleva, professor of the Department of Clinical Pharmacology and Propaedeutics of Internal Diseases at the I. M. Sechenov First Moscow State Medical University, cardiologist, the problem of chronic stress "is of extremely urgent importance," and its prevalence continues to grow. The modern rhythm of life, information overload and the constant need to adapt to changing conditions create an environment in which the body practically does not get a break.
— At the same time, stress itself is not a pathology, but a natural reaction. In the scientific tradition established by endocrinologist Hans Selye, it is considered as a general adaptation syndrome — a universal response of the body to any external influences. In the short term, such a mechanism helps to mobilize resources and cope with the threat," the expert continues.
Problems begin when stress stops being episodic. In fact, the body is "stuck" in a state of readiness for danger, mobilizing all its systems.
— There is a stress management center in the brain — the hypothalamus. He gives a command to the pituitary gland (this is a regulatory gland), and it gives a signal to the adrenal glands. The adrenal glands release the hormone cortisol. Normally, when the danger passes, cortisol levels decrease. With chronic stress, this mechanism breaks down: cortisol remains high all the time," explains gastroenterologist and hepatologist Sergey Vyalov.
An additional complication is created by the fact that the mental and physical state of a person are inseparable. As Marina Zhuravleva emphasizes, there is a direct relationship between them: prolonged emotional stress can provoke the development of somatic diseases, and physical disorders, in turn, increase stress.
How stress destroys organs and systems
Over time, chronic stress begins to act pointwise, affecting several key body systems at once. Doctors talk about the so—called "targets" of stress - the organs that are the first to take the hit.
According to gastroenterologist and hepatologist Sergey Vyalov, in conditions of constantly elevated cortisol levels and tension of the nervous system, the heart, gastrointestinal tract and brain suffer primarily. The cardiovascular system finds itself in a state of constant overload: blood vessels constrict, blood pressure increases, and the heart works faster. This is a direct path to hypertension and rhythm disturbances. The digestive system is no less vulnerable.
— In a stressful situation, the body redistributes resources — the blood moves away from the stomach and intestines to the muscles, as if a person really needed to escape. As a result, the nutrition of the mucous membrane worsens, the production of protective mucus decreases, and the walls of the stomach become more sensitive to damage. This creates conditions for the development of gastritis, peptic ulcer, inflammatory and even autoimmune processes," the expert notes.
At the same time, the effect of stress on the intestines and liver is more complex and systemic. As Sergey Vyalov notes, with chronic stress, the immune system is disrupted.: she becomes hyperactive, but at the same time less controlled. The so-called intercellular contacts weaken in the intestine, and a "leaky gut" condition is formed, in which bacterial waste products enter the bloodstream and support chronic inflammation.
The liver is also involved in this process. Stress can increase the accumulation of fat in cells, contributing to the development of steatosis, and then fibrosis — the gradual replacement of healthy scar tissue.
Gastroenterologist, nutritionist and nutritionist Vladimir Skalny agrees with this. He emphasizes that the link between stress and chronic inflammation has been proven: prolonged stress can contribute to the development of gastritis, gastric and duodenal ulcers, as well as irritable bowel syndrome. The effect on the liver is indirect, but no less dangerous — through inflammatory mechanisms that lead to cell damage and disease progression.
— The effect of stress on the brain deserves special attention. Over time, high levels of cortisol begin to damage the structures responsible for memory, while increasing the activity of areas associated with fear and anxiety. As a result, a person finds himself in a state of constant internal tension, and the ability to think rationally and make decisions decreases," says the doctor.
Excessive stress also affects the lipid profile, hormonal balance, and immune system, increasing the risk of coronary heart disease and metabolic disorders. Melechin highlights changes in hormones that regulate appetite and metabolism — leptin, ghrelin, as well as thyroid hormones (TSH, T3, T4) and oxytocin. As a result, susceptible people often develop eating disorders and abdominal obesity, continues psychiatrist, psychologist and somnologist Alexei Melekhin.
In the long term, we may be talking about cancer, experts interviewed by Izvestia say. Stress itself does not directly cause cancer, but it can accelerate the development of existing pathological processes. This is happening in several directions at once: The activity of immune cells responsible for destroying atypical cells decreases, and stress hormones can stimulate the growth of blood vessels inside the tumor, helping it to develop.
Who is stressed?
Not all people perceive stressful situations in the same way, and the level of vulnerability to chronic stress depends on a variety of psychological, physiological, and social factors. As Alexey Melekhin, a psychiatrist, psychologist and somnologist, explains in an interview with Izvestia, in clinical psychology there are several tools for assessing perceived stress — that is, how much a person considers a situation stressful.
"The presence of catastrophization, overreaction to stressful events, a high level of situational and personal anxiety, as well as a problem—oriented personality type - all this predisposes to the negative consequences of chronic stress," the expert lists.
At the same time, the role of psychological characteristics should not be underestimated. Marina Zhuravleva, Professor of Cardiology, notes that the type of temperament, the level of self-esteem, the ability to self-control and the presence of goals significantly affect the body's response.
— Choleric people react to stress quickly and violently, but with developed self-regulation they are able to control emotions. Phlegmatic people are more calm and logical, but prolonged stress can deplete their adaptive resources. Melancholic people are emotionally receptive and prone to deep emotion, while sanguine people remain open and responsive, switching between impressions more easily, says the expert.
At the same time, stress tolerance is formed throughout life, the doctor points out. In addition, regular physical exercise and, if necessary, drug therapy help strengthen the body's defenses.
How to reduce chronic stress
It is impossible to completely "erase" the effects of chronic stress — our brain and body have an amazing ability to remember traumatic events. As Alexey Melekhin explains, the task is not to forget stress, but to learn how to manage its influence.
— It is possible to reduce the effects of chronic stress, minimize them and teach a person to cope with it, but it is impossible to completely forget. Even post-traumatic stress or early experiences remain in the body's memory. Nevertheless, modern methods can make life much easier and strengthen protective mechanisms," says the doctor.
Effective work is based on an integrated approach. Physical activity and relaxation are one of the key tools. Vladimir Skalny recommends regular exercises such as yoga, swimming, and brisk walking.
— They reduce stress hormones and stimulate the production of endorphins. Additionally, massage and progressive muscle relaxation are useful, which help the body recover and reduce muscle tension," he adds.
Breathing techniques and meditation activate the parasympathetic nervous system, which is responsible for recovery and rest. Mindfulness practices help you focus on the present moment and reduce anxiety. Working with thoughts and emotions is another effective method. Keeping a diary, cognitive behavioral therapy, and psychotherapy techniques help you change your response to stressors, process negative experiences, and learn how to deal with them without harming your health.
— Lifestyle and nutrition also play an important role. Following a sleep schedule, eating a healthy diet and using nutraceuticals (omega-3, curcumin, boswellia, bromelain) help reduce inflammation and maintain hormone balance. It is important to approach nutrition consciously, avoiding stress, and physical activity should be regular and safe, without overloading, so as not to increase the tension of the body, — says Skalny.
Social support and hobbies help to relieve emotional stress and strengthen the psyche. Socializing with loved ones reduces feelings of isolation, and creative activities — drawing, knitting, gardening — allow you to switch, relax, and enjoy the process.
— It is impossible to say what is more important — physical activity, mental work or nutrition. This is a single complex: lifestyle modification, care for the nervous system and the psyche. Everything is happening at the same time," Melekhin emphasizes.
Переведено сервисом «Яндекс Переводчик»
