Understanding Stress and Its Effects

Introduction

• Common symptoms of stress:
  • Tiredness, irritability, regular headaches
  • Frequent colds, tummy troubles, persistent aches
  • Skin issues (e.g., frequent pimples)
• Definition of Stress:
  • State of worry or mental tension caused by difficult situations (World Health Organization)

The Role of Cortisol

• Key hormone linked to stress: Cortisol
• How cortisol is released:
  1. Stress activates the HPA axis (hypothalamus-pituitary-adrenal axis)
  2. Nervous system triggers fight-or-flight response
  3. Adrenal glands release adrenaline
  4. The amygdala signals the hypothalamus
  5. Hypothalamus releases hormone to pituitary gland
  6. Pituitary gland signals adrenal glands to release cortisol

Functions of Cortisol

• Provides energy by:
  • Increasing blood pressure (ensures oxygen delivery)
  • Making extra glucose and fats available
• Necessary for:
  • Activating the immune system to respond to stress
  • Regulating several bodily functions (brain, muscles, immune cells)

Chronic Stress

• Chronic stress can lead to:
  • Constant HPA axis activation and high cortisol levels
  • Insulin function disruption leading to high blood sugar levels
  • Possible development of Type 2 diabetes
  • Weight gain due to cortisol influencing fat storage and eating habits

Comfort Food Hypothesis

• Higher cortisol levels lead to:
  • Cravings for sweets and calorie-rich foods
  • Engaging in pleasurable activities like overeating

Effects on Immune System

• Cortisol can:
  • Suppress immune cell division affecting pathogen response
  • Increase inflammation, hindering healing processes
  • Damage gut health

Impact on Brain Functioning

• Chronic stress leads to:
  • Brain rewiring, affecting memory and cognition
  • Potential shrinkage of the hippocampus (long-term memory area)
• Effects on mood and behavior:
  • Depression, anxiety, decision-making issues, social interaction problems
  • Poor sleep quality that further affects brain health

Coping with Stress

• Strategies to manage stress:
  • Exercise
  • Meditation
  • Engaging in enjoyable activities
  • Staying hydrated
  • Breathing exercises
• Changing perspective on stress can help improve coping mechanisms
• Professional help can be beneficial if stress is overwhelming

Conclusion

• Stress is a common experience, but chronic stress should not be normalized.
• Finding balance in life and managing stress levels is crucial for health.