What?! Simplified, this crazy title is simply defined as the scientific study of STRESS. Depending on what season of life you are currently experiencing, it comes in many different packages, shapes, and forms. I've personally discovered that the most stressful season of life often occurs between middle age and the early senior years, the reason being that we find ourselves in the middle generation between aging, ailing parents needing special care, adult children facing their life challenges, and issues, energetic grandchildren that we adore and need every ounce of energy to enjoy, and our health challenges as we age, forcing us to come out of denial that our youth is eternal. How do you cope when everything weighs on your mind at the same time and cries for help come from every direction simultaneously? When some mornings you wonder how you are going to FACE the day without a personal superhero by your side?
There are several ways to transform "overwhelm," to "overcome."
Compartmentalize - Slot each challenge one day at a time, and categorize by priority. Pray for guidance while prioritizing. Make lists. Take one circumstance, or one relationship at a time. Remember there is always tomorrow, once you have done your best today.
Problem Solve with a Positive Attitude. Look forward to one victory at a time with hope and confidence. Read scripture. No one can encourage us like Jesus through His Word and the Holy Spirit. Believe. God is greater and you will have the victory. Avoid putting timelines on outcomes. God's timing is not our timing - it is better!
Watch for "God winks" and receive encouragement! In the moment of despair, if we look up to heaven, God will show us small signs that He is with us, an unexpected blessing, a kind word from a stranger, just the right message at the right time, etc. Watch - don't miss the smaller miracles while waiting for the big ones!
Outlets - Take walks in the fresh air, play, watch, or read something lighthearted, and hang out with others who understand - Support each other. Attend church, small group bible studies, or other gatherings where caring friends can lighten the load.
Envision the future in an optimistic light. Today's stressors and circumstances will not be permanent. Tomorrow is another day of possibilities. Seasons of life change like the seasons in nature. If you are going through an icy winter, the warmer spring is around the corner. Never give up!
Why is managing stress so important? How an individual handles stress plays a major role in determining their level of health, and without health, it is very difficult to use our full potential to fulfill our purpose, help others, and experience an overall quality of life. Prolonged stress places a tremendous load on many organ systems, especially the heart, blood vessels, adrenals, and immune system. Stress suppresses immunity by stimulating the sympathetic nervous system, responsible for the fight or flight response. Adrenal glands pump out more adrenaline and corticosteroids (hormones), which inhibit white blood cell (WBC) formation and function, and cause the thymus gland to shrink.
Back to "psychoneuroimmunology," the science devoted to researching the interactions between stress, behavior, the brain, endocrine system, and immune response; and, the correlation with chronic degenerative disease. Stress starts in the mind and affects the hypothalamus, the pituitary, the adrenals, and the hormones produced by these glands, affecting cellular immunity and antibody production. Stress causes physiological changes that alter our entire body's chemistry. The signals sent by these chemical changes in our body stimulate the adrenal glands to produce adrenaline. This causes obvious physical changes, i.e., breathing changes, pounding heart, tense muscles, and dilated eyes. Stores of glucose are released into the blood and the blood thickens. The body goes out of balance and parts begin to wear out. Every moment spent in a state of stress speeds up the aging process in our bodies, and the anti-aging adrenal hormones start to fall.
The stomach and intestines are often hit hard by stress because the stress reaction diverts energy away from the digestive tract and toward the muscles. The body prepares to fight or run. Digestion will wait until the danger and upset passes. Essential nutrients may not be absorbed. The result will be fatigue and lower resistance to disease organisms that cause illness.
Typical symptoms of stress are insomnia, depression, fatigue, headache, upset stomach, digestive disturbances, and irritability. Common diseases associated with chronic stress include:
Angina
Asthma
Autoimmune disease
Cancer
Cardiovascular disease
Cold and flu bugs
Ulcers
Diabetes Type 2
Hypertension
Immune Suppression
Irritable bowel syndrome (IBS)
Menstrual irregularities
Rheumatoid arthritis
Ulcerative colitis
A healthy view of stress is to recognize that it is not the stressor that determines the response, but the individual's internal reaction which triggers the response. Negative coping patterns must be identified and replaced with positive ways of coping. Nutrition always plays a holistic role in health and well-being. Stress management may be improved by implementing the following nutrition factors.
Eliminate processed foods and junk foods.
Restrict caffeine
Minimize alcohol consumption which produces chemical stress on the body. It increases adrenal hormone output, interferes with normal brain chemistry, and interrupts normal sleep cycles.
Eat a diverse range of colorful whole plant-based foods
Eat regular meals in a relaxed environment. Eat slowly and chew well. Eating in a rushed manner, or a noisy, stressful environment does not promote good digestion or optimum health.
Balance the POTASSIUM to SODIUM ratio (P:S). Adequate potassium levels are a key dietary recommendation to support the adrenal glands. The average American has a ratio of 1:2 (Potassium to sodium). Most researchers recommend a potassium-to-sodium ratio of 5:1 or higher for optimum health. A natural diet rich in fruits and vegetables can produce a higher P:S ratio (50:1) - Load up on the fruits and vegetables!
Vitamin C - kiwi, citrus, bell pepper, avocado, berries, etc.
B vitamins
Zinc
Magnesium (calcium combination)
Legumes rich in phytochemicals
A stress management program includes setting goals in nutrition, hydration, sleep, exercise, fresh air and sunshine, and benevolence. What is benevolence? One of the most important factors in overcoming stress, anxiety, and depression; and, will be explored in depth with my next blog.
You can wake up each morning to EMBRACE the day with lighthearted confidence again, ready to successfully tackle your new day of possibilities. You do have a superhero by your side, and He says, "Do not be afraid, I am with you. Do not be discouraged, I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand." (Isaiah 41:10). You have the victory!
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