International Stress Awareness Week

Stress and poor mental health are amongst the biggest public health challenges of our age. There's probably not an adult in the western world who has not experienced stress at some point in their lives. Stress can be psychological, emotional or physical.

International Stress Awareness Week was established by the International Stress Management Association (ISMA) to address this global problem. Its members in the UK and internationally connect with businesses and individuals, seeking to reduce the stigma around stress and mental health issues, and developing solutions to improve the way these issues are managed (1). Some of the issues they consider are:

• What we can do to reduce the stigma around stress
• How employers can improve the workplace culture around stress
• Ways in which stress management professionals can assist
• Do changes such as hybrid working help reduce stress levels?
• What support is available to those suffering from stress and poor mental health?

Here we will look at the effects of stress on our physical health, as well as dietary, lifestyle and supplement tips that may help to reduce the impact of stress on the body.

First we’ll look at what happens in the body when we are stressed.

Fight, Flight, Freeze

When you face a threat, a signal is sent to your amygdala - a part of the brain that plays a role in processing fear and other emotions. The amygdala alerts the sympathetic nervous system which controls the body’s involuntary responses. The adrenal glands release adrenaline into the blood stream. Some of the effects of adrenaline include:

- triggering the release of sugar and fat from storage sites around the body to boost energy.

- raising heart rate and blood pressure so that more blood reaches the vital organs and muscles.

- increasing alertness and speeding up reaction times.

- increasing breathing rate to increase oxygen to the brain, muscles and vital organs.

- suppressing the immune system meaning you may not feel pain during a high stress event.

Freeze Response – stress may also trigger the freeze response where the body shuts down and cannot move. Blood pressure and pulse rate may drop and the body may feel cold.

Stress and Disease

The things that cause stress in modern life are often different from the stressors that our bodies evolved to deal with. Many people are living under constant pressure meaning the body does not have time to return to a state of balance in which digestion can resume and the body can repair itself. It is this on-going stress, even if it is low level, that ultimately leads to health problems and burn out. Stress can affect every aspect of health:

Immune Function – chronic stress suppresses the immune system increasing susceptibility to illness.

Digestive Health – during stress digestive processes are put on hold. This can lead to bloating, flatulence, malabsorption and indigestion. Irritable Bowel Syndrome (IBS) is a common outcome.

Sleep Disruption – the stress hormones are designed to keep us alert and awake so any residual adrenaline and cortisol in the system can lead to insomnia or disrupted sleep patterns.

Adrenal Fatigue – ongoing stress depletes the adrenal glands. As well as producing the stress hormones the adrenal glands produce some sex hormones. However, in chronic stress the reserves available may be inadequate leading to imbalances in oestrogen, progesterone and testosterone. Depleted adrenal glands also have a knock on effect on the thyroid gland which is responsible for our metabolism.

Libido and Fertility – sex drive and our ability to conceive are both negatively affected by stress.

Cardiovascular Disease – stress may lead to high blood pressure, high cholesterol and an increased risk of cardiovascular diseases. 

Focus and Memory – are both often affected when we are under stress.

Weight – stress can affect appetite and ability to exercise. It may be implicated in weight gain or weight loss.

Dietary Advice

• Avoid stimulants such as coffee, alcohol, energy drinks and colas.
• Avoid foods that upset blood sugar levels including sugar, artificial sweeteners, refined carbohydrates and ultra processed foods.
• Avoid foods to which you are intolerant; wheat and dairy products are common
• Eat high nutrient These include fruit, vegetables, nuts, seeds, lentils, beans, whole grains, fish, eggs, herbs, spices and sea vegetables.
• Drink herbal teas, water, ginger tea and freshly pressed vegetable
• Eat in a relaxed Take some deep breaths and full exhalations before eating.

Helping Ourselves and Helping Each Other

Sharing our experiences can help us all.

• Talk about stress and it’s effects – the more we talk about it the less stigma there will be around stress and mental health.
• Share your coping mechanisms – if something has worked for you it might benefit someone else. Helping others can help take the focus off your own challenges.
• Be nice to those who are stressed and anxious – we are all going to experience stress and anxiety in our lifetime so treat others going through it with compassion and empathy.
• Look after yourself – take time out of your day to relax or do something that you enjoy. Learn to say no to requests that are too much.

General Lifestyle Tips

You may not be able to control what life throws at you but you have some choice over how you react to it. Here are some ideas that may help:

• Stress management techniques such as mindfulness, yoga, tai chi and meditation can all help to bring the body back into the present moment as well as changing your perspective on what is
• Breathe – When we are under stress breathing becomes shallow. The quickest way to tell your body that everything is OK is to breathe into the abdomen and to exhale fully. Do this a few times and notice how much better you feel.
• Prioritise sleep - keep the bedroom cool, dark and tech free. Aim to get to bed by 11pm and get up at the same time each day to help reset your circadian rhythms.
• Review your life – take a look at your work, your home life, your relationships and how you spend your time to see which aspects are causing stress. Wherever the stress lies take steps to do something about it.
• Move your body – physical activity can dissipate stress hormones. However, do not overdo it and do not exercise in the evening as the body needs time to wind down before sleep.
• Spend time in nature – being in green places or by natural water is relaxing on a deep level.

Supplement Help

The Tom Oliver Nutrition range has several nutrients that may be beneficial in times of stress. These include:

• B Complex – B vitamins are needed to make neurotransmitters and
• Magnesium – vital for the nervous system and energy production. Chronic stress can deplete magnesium
• Vitamin C – stress often depletes vitamin C from the adrenal glands.
• Tom Oliver’s Omega 3 – The omega 3 essential fats are needed by every part of the endocrine system including the adrenal glands, sex glands and
• Tom Oliver’s Probiotics - the gut microbiota helps to regulate brain function through the gut-brain axis. Recent research suggests that mental disorders could be treated by regulating the intestinal microbiota (2).

References

1. https://isma.org.uk/
2. General Psychiatry, 2019; 32: e100056. Effects of regulating intestinal microbiota on anxiety symptoms: A systematic review. Yang B et al.