Stress and it’s effect on your body

Brain

Scientists believe prolonged stress kills off healthy brain cells. That’s because the brain has evolved to release the hormone cortisol when it perceives there is a threat to safety.

Cortisol drives up blood sugar levels and blood pressure to help us escape from danger. Persistently high cortisol levels damage cells in a part of the brain called the hippocampus and may even make the brain age faster.

Beat the strain: Have a good laugh. Studies suggest even the anticipation of laughter can help lower levels of stress hormones cortisol and adrenaline.

Ears

Tinnitus or ringing in the ears affects an estimated five million people in the UK.

In many cases it is triggered by repeated exposure to loud noise.

The British Tinnitus Association states there is evidence that this disabling condition can also be brought on by stress. “It is common for tinnitus to start at times of high stress or after a period of stress,” a spokesman says.

Beat the strain: Stop stress from making your tinnitus worse by trying not to focus on it too much or letting it dominate your thoughts. For help visit www.tinnitus.org.uk

Heart

A recent Dutch study found people with high levels of cortisol were much more likely to die from heart disease.

Researchers spent six years tracking 860 people aged over 65 testing their urine for cortisol as a measure of their stress levels. Among those with the highest hormone readings, the risk of dying from heart problems was five times greater than those unaffected by stress.

The British Heart Foundation says the biggest risk is not from stress itself but from coping mechanisms used to deal with it such as drinking heavily, smoking and overeating.

Beat the strain: Exercise helps by stopping muscles from being tense, burning up some of the excess stress hormones circulating in your blood and by taking your mind off your problems for a short while.

Stress

Lungs

Stress causes hyperventilation or rapid breathing.

In an emergency this is to boost oxygen intake so the body can flee danger but over a period of time it can put a strain on the respiratory system. People who suffer hyperventilation tense the muscles of their upper body in response to stress. This affects the performance of the diaphragm which is the main muscle used for breathing and it means the thoracic muscles, around the lungs, have to work harder.

Prolonged overuse of these muscles can eventually lead to the feelings of breathlessness, tightness in the chest and even suffocation. This causes anxiety which in turn can make breathing even worse.

Beat the strain: Breathe deeply and slowly. As you breathe in through your nose allow your stomach to swell letting your diaphragm to do the work, channelling air down into your lungs. Slowly breathe out through your nose and aim for eight to 12 breaths a minute.

Back

During an emergency when the body’s “fight-or-flight” response kicks in, muscles in the back, neck and jaw become tense.

If the muscles remain tense for long periods, as with chronic stress, not enough oxygen gets through to them because the blood vessels are compressed. This is often what causes the pain we get when we are under stress and some experts believe it can cause long-term muscle wasting and damage.

Muscles that are tense are more likely to be injured and can also go into spasm.

Beat the strain: Regular exercise helps by increasing endorphin levels, the body’s natural painkillers. Exercises such as yoga which stretch and strengthen muscles can relieve back pain.

Stomach

When the brain feels stressed it sends a signal for blood to be diverted away from less-urgent duties to the major muscles.

The digestive system is one area which temporarily foregoes much of its blood supply. As a result digestion of food slows right down.

This poses no problem in the short-term but it can lead to loss of appetite, increased risk of ulcers and even irritable bowel syndrome.

Beat the strain: Eat slowly, sit down to regular meals and don’t snack to take your mind off your worries.

Skin

When we are under stress nerve endings in the skin can release chemicals that promote inflammation. If you already suffer with cold sores, acne or psoriasis these chemicals are likely to make it worse.

Stress

Some evidence suggests stress can even dehydrate the skin and damage its ability to act as a barrier to germs which can cause problems.

Beat the strain: If your skin is dry use detergent-free soaps and moisturise after bathing.

Bowels

When we are anxious or nervous we sometimes need the toilet more.

This is because the bowel has nerves that connect it to the brain.

When the brain detects a stressful situation these nerves react by increasing the rate of contractions among the muscles in the stomach and bowels that control our need to use the loo. In chronic stress this can lead to abdominal cramps and even irritable bowel syndrome.

Beat the strain: Something as simple as walking dampens down stress hormones and eases bowel troubles but meditation or counselling can also help.

Sex drive

For some people one of the first physical signs of stress is a drop in libido.

That is because the body is producing fewer sex hormones oestrogen and testosterone and more of the stress hormones cortisol and adrenaline.

While in some people a highly stressed job can enhance their sex drive and libido this appears to be more common in men than women.

Beat the strain: Try a power nap. If stress leaves you exhausted when evening arrives a 20-minute snooze in the day could revitalise your interest in sex.