Lighten up, live longer

Some measures to beat stress

Stress affects people of all ages and both sexes. As a result of busy modern-day lifestyles, it has begun afflicting younger people than it used to. By definition, ‘stress’ is a non-specific response of the body to a demand— which could be physical or psychological, real or perceived—that entails the release of certain chemicals like cortisol and catecholamines into the blood stream. When we confront a stressful situation, messages are sent to the brain, causing the release of these chemicals.

This brings about changes in various mechanisms of the body. It can also influence the autonomous functions of the body, altering one’s blood pressure, heart rate, respiration, glandular secretions, temperature, and so on. Over time, this could lead to the setting in of pathological changes, resulting in hypertension, arthritis, diabetes mellitus, peptic ulcers, bronchial asthma, infertility and impotence, skin ailments and miscarriages, among other health problems.

A person under stress may display symptoms such as excessive sweating of his or her palms and feet, dryness of the mouth, loss of appetite, tremors, irritability, depression, addictions, lack of concentration, memory gaps and shortness of breath.

The pathological changes due to stress do not set in all of a sudden. It is a gradual process; from a state of balance, one reaches a state of imbalance, which, if unattended, leads to ill health and ultimately to disease.

Our cells constantly undergo regeneration, especially when one is young. This cell regeneration keeps one’s skin, hair, bones, muscles and all internal organs healthy. After a certain age—pegged at 35 years these days— this process of regeneration slows down. How much it slows depends on the lifestyle one leads, but its effect starts becoming evident around the age of 40. Though it is not fully pronounced at this stage, the changes one would notice are a loss of energy, general lethargy, gain in weight (as a result of an impaired metabolism), digestive disturbances and stiffness of the muscles and joints, while a closer look would reveal fluctuating blood pressure, rise in blood sugar (indicating a pre-diabetic state) and cholesterol levels, disturbed sleep, reduced concentration and a weakened memory. One also would notice visible changes in appearance: wrinkles in one’s skin (and the loss of its lustre), the thinning and greying of hair, an altered body shape due to fat accumulation, etcetera.

This is the time that one needs to focus on one’s body and work to retard the combined effects of ageing and stress. Ignored, it could wreak havoc on one’s health.

To effectively contain stress, there is no alternative to a healthful lifestyle. Here follow some simple measures one should take:

» Eating wholesome, nutritious food at regular intervals.

» Regular exercise including walking, yoga and meditation.

» Taking at least a day off from work and doing things that relax the mind.

» Going on a vacation for a few days once a year.

» Taking up hobbies of one’s choice.

» Attending stress reduction workshops.

Also advisable are breathing exercises:

» Sit with the spine straight and take deep breaths. Try to maintain the ratio of inhalations to exhalations at 1:2. If you inhale for three counts, exhale for six.

» Notice the movements of the abdomen, thorax and shoulders with every inhalation and exhalation. Notice the abdomen and thorax expanding and shoulders rising with every inhalation; abdomen and thorax contracting and shoulders lowering with every exhalation.

Apart from the above, traditional systems of medicine also offer treatment regimes that not only reverse the damage caused by stress, but also help prevent such damage. These ayurvedic, naturopathic and yogic treatments should only be taken under expert guidance, though, to avoid side effects.

Ayurvedic anti-stress remedies include abhyanga, shirodhara and panchakarma lines of treatment, while there are also naturopathic packs and hydro baths that help soothe one’s nerves, improve circulation, relax the muscles and joints, and rejuvenate the individual. Taken under the advice of authentic practitioners, they serve to not only shield one’s body and mind from the harmful effects of stress and anxiety, but also help regain one’s balance and health.

About The Author

Dr Mathai