Death. Taxes. Stress?
In today’s fast-paced world, stress is inevitable. The relentless pace and constant stimuli can trick our brains into signaling danger—even though, unlike our ancestors, we’re not running from predators.
However, stress is an essential component of our biological process. We need it—to a point. And, in the short-term, it can actually enhance our immunoprotective responses and prepare us to deal with future challenges.1
In the short-term. But long-term? That’s where things get problematic, not just for our emotional well-being but our physical health as well.
Let’s dig into what affect stress can have on the body—and how to manage it.
What causes stress?
Simply put, stress is a biological response that is designed to promote survival by shifting us into fight-or-flight mode. There are three basic types of stress:1
- Physiological: Stress that affects the body’s physical functions, such as injury, lack of sleep and poor nutrition.
- Psychological: Stress that affects emotions, thoughts, and mental health, such as relationship conflicts, financial woes, or general fear and uncertainty.
- Physical: Stress caused by physical strain or exertion on the body, such as intense exercise, manual labor, or prolonged physical activity.
Unfortunately, our instinctual nature isn’t always good at discerning actual threats to our survival vs. threats that are merely perceived. That’s why it’s up to us to manage stress for the sake of our overall well-being.
What is the connection between stress and health?
As already stated, short-term stress can enhance both our innate and adaptive immune responses. Long-term stress, on the other hand, can have the opposite effect.
Let’s go over some of aspects of health most affected by stress.
Immunity
Too much stress can alter the body’s cytokine balance, suppressing its immunoprotective response.1 It can also reduce lymphocyte levels, which are essential to maintain immune health.2
Gut Health
If you’ve followed our blog—or caught this skit during the recent SNL 50th Anniversary Special—you know about the gut-brain axis. It’s the relationship between our brain and our digestive system. They’re in constant communication, which means cognitive issues like stress can affect your gut function—and vice versa.
Stress is seen by your body as an acute threat to homeostasis. This means that both short- and long-term stress can disrupt the gastrointestinal tract.3 These issues can manifest themselves in different ways, including temporary stomach pain.
Sleep
Has regret or worry ever kept you up at night? That’s stress pushing your brain into fight-or-flight mode—right when you need relaxation the most.
High stress levels don’t just make it harder to fall asleep. They can also fragment it, shortening how long the brain stays asleep. This creates a vicious cycle as sleep loss triggers the stress response, elevating cortisol levels and further disrupting sleep.4
Mood
Stress is thought to influence several elements of brain health, including alertness and memory.
This is because stress activates the hypothalamic-pituitary-adrenal axis (HPA) and the sympathetic nervous system. Too much stress can reduce the production of mood-regulating neurotransmitters like serotonin and dopamine, which promote feelings of mental well-being.5
Ways to relieve stress: 5 lifestyle tips
Feeling stressed about the effects of stress? Luckily, research has shown that there are several ways to help us manage it:3
Meditation and mindfulness. Even 10 minutes of mindfulness, such as a mindful walk or breathing exercises, can make a difference.
Eat a balanced diet. A mix of fruits, protein, grains, and vitamins give our body the fuel it needs and helps reduce stress over time.
Favor brain-healthy foods. Fish, berries, and whole grains have been shown to support brain health.
Practice yoga. Yoga energizes and calms the body, which can guide us to a meditative, restorative state.
Prioritize sleep hygiene. Avoid screens before bed, wake up at the same time every day, and avoid eating a few hours before bedtime.
Of course, specific supplements can provide support for occasional stress as well. Shop our Mood & Stress category.*
For more tips on nutrition, mindful wellness practices, and how to fuel good feelings for the long run, follow us on Instagram at @kalvitamins!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Sources:
- “Effects of stress on immune function: the good, the bad, and the beautiful.” Dhabhar, Furdaus S. National Institute of Health, https://pubmed.ncbi.nlm.nih.gov/24798553/.
- ‘Yes, There Is Such a Thing as Stress Sickness.” Cleveland Health Clinic, https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out.
- Konturek, Peter C. et al. “Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options.” J Physiol Pharmacol, National Institute of Health. https://pubmed.ncbi.nlm.nih.gov/22314561/.
- “How stress can affect your sleep.” Dusang, Kaylee. Baylor College of Medicine, https://www.bcm.edu/news/how-stress-can-affect-your-sleep.
- “Stress effects on mood, HPA axis, and autonomic response: comparison of three psychosocial stress paradigms.” Giles, Grace et al. National Institute of Health, https://pmc.ncbi.nlm.nih.gov/articles/PMC4264740/.
