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The invisible burden: stress

Stress is a physiological and psychological reaction of the body to a challenge or threat. It is a natural alarm reaction that prepares the body to deal with a stressful situation. Individual perceptions of stress can vary greatly, and what is stressful for one person may not be stressful for another.

Stress usually occurs as a temporary situation, but difficulties can arise if it becomes chronic, as this can have long-term detrimental effects on Health and psyche.

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The physiology of the stress response in the human body

The stress response in the human body is a complex physiological response to a perceived threatening situation, also known as the “fight-or-flight” response. This response is controlled by the sympathetic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis. Here are the main components of the physiological stress response:

Perception of the stressor: The stress response begins with the perception of a stressful situation. The prefrontal cortex, the limbic system and other brain regions play a role in the evaluation of stressors.

Activation of the sympathetic nervous system (SNS): When the body recognizes a stressor, the hypothalamus releases signaling substances that increase the activity of the sympathetic nervous system. This leads to the release of noradrenaline and adrenaline (epinephrine) from the adrenal glands.

Fight-or-flight response: The release of norepinephrine and adrenaline causes a series of physiological changes that prepare the body to deal with the stressor. These include:

Increased heart rate: The heart beats faster to supply the body with more oxygen and nutrients.
Dilation of the airways: The airways widen to allow faster oxygen uptake.
Increased blood pressure: Blood pressure rises to improve circulation and supply the muscles with more blood.
Release of glucose: The body releases additional glucose to meet the energy requirements of the muscles.
Changes in the digestive system: Digestion is temporarily inhibited as blood is diverted from the internal organs to the muscles.

Hypothalamic-pituitary-adrenal axis (HPA axis): The hypothalamus also releases corticotropin-releasing hormone (CRH), which stimulates the release of adrenocorticotropin (ACTH) by the pituitary gland. ACTH in turn stimulates the adrenal cortex to release cortisol.

Release of cortisol: Cortisol is a hormone that influences the metabolism and prepares the body for prolonged stressful situations. It increases the availability of glucose in the blood, inhibits the Immune System and influences fat and protein metabolism.

Negative feedback: When the stressor subsides, negative feedback occurs in which the body attempts to return the physiological changes to normal levels. The parasympathetic nervous system plays a role in this return to balance.

Source: Protective and damaging effects of stress mediators: central role of the brain

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The effects of stress on Health

Stress is a natural part of life, but when it becomes excessive or persists over a long period of time, it can have serious health consequences. We want to make sure you are aware of how stress can affect your body and your quality of life.

Physical effects: Long-term stress can lead to various health problems, including cardiovascular disease, gastrointestinal complaints, muscle pain and a weakened immune system.

Mental Health: Stress can also affect your mental health, leading to anxiety, depression and sleep problems. It’s important to recognize that mental health is just as important as physical health.

Coping strategies: We encourage you to consciously take time for relaxation and self-care. This can include activities such as walking, meditation, yoga or simply reading a book.

Professional help: If you find that stress is excessively affecting your daily life, do not hesitate to seek professional help.

Source: AOK

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Your key to energy and performance!

The efficient performance of our body is largely dependent on the targeted intake of the right nutrients.

It is very important to provide the body with the right nutrients to support physiological body functions and replenish depleted reserves. B vitamins and Magnesium play a key role in this, as they boost energy metabolism, promote nerve function and help with mood swings. Vitamin C is not only crucial for the function of the Immune System, but also plays an important role in energy metabolism. It not only strengthens the Immune System, but also supports the stressed nervous system and has a positive effect on the psyche and general well-being.

Amino acids, the basic building blocks of complex proteins, play a crucial role, as they not only serve as building blocks for proteins, but also act as physiological precursors of messenger substances. Tyrosine, for example, is one of the semi-essential amino acids. In addition to being incorporated into proteins, tyrosine also serves as a physiological precursor for certain messenger substances that play an important role in the body. It is therefore essential to ensure a sufficient supply of these nutrients as well as a balanced diet in order to keep body and mind in balance.

Riboflavin & niacin contribute to normal energy metabolism, normal functioning of the nervous system & to the reduction of tiredness and fatigue

Thiamine contributesto normal energy metabolism, normal heart function & normal function of the nervous system

Vitamin B6 contributes to normal energy metabolism, normal functioning of the nervous system and normal mental function. It can also reduce tiredness and fatigue.

Magnesium contributes to normal energy metabolism, to the reduction of tiredness and fatigue and to normal muscle function.

Folic acid contributes to the reduction of tiredness and fatigue and to normal mental function

Vitamin C contributes to the reduction of tiredness and fatigue and to normal energy metabolism. It also contributes to normal mental and nerve function and protects the cells from oxidative stress.

Zinc helps to protect cells from oxidative stress and supports normal cognitive function.

Selenium helps to protect the cells from oxidative stress.

Stress factors

Stressors: causes and categories of stress in daily life

What factors can trigger stress? A distinction is made between the following stressors:

External stressors: These are everyday situations that are perceived as threatening, such as noise, unfavorable climate, traffic jams, waiting times, anxiety, anger, worry, illness, pain, boredom or criticism.

Internal stressors: These relate to our individual perception and upbringing. The way in which we perceive situations and people as stressful plays a role here. The level of our own demands and expectations, a possible perfectionist attitude, low resilience and unfulfilled wishes and desires are also among the internal stress triggers.

Psychological stressors: These stress triggers are perceived as psychologically stressful. These include being over- or under-challenged, unclear goals and wishes, time pressure, excessive demands on one’s own performance and pressure from competition.

Social stressors: These lead to psychosocial stress. Bullying, isolation, loneliness, a negative working atmosphere, stressful working hours or an unfavorable indoor climate are among the typical social stress triggers.

It is important to note that the perception of stress is subjective and not everyone reacts to the same stressors in the same way. For example, some people are better at dealing with time pressure than others. The factors that trigger stress can also vary from person to person. It is crucial to recognize stressors and develop effective coping strategies to minimize stress-related problems

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Stress resilience and dealing with stress

“Stress resilience” refers to a person’s ability to deal with stress and recover from stressful situations without suffering long-term negative effects on mental or physical Health. It is therefore the ability to withstand stressful events.

Dealing with stress and developing stress resilience are crucial aspects for the well-being of both physical and mental Health.

People with high stress resilience are better able to cope with challenges and stress because they have developed effective strategies and mechanisms to deal with stressful situations. Here are some factors that can contribute to stress resilience such as social support, self-regulation, positive thinking patterns, flexibility, self-efficacy, relaxation techniques, time management, exercise, Healthy lifestyle habits (balanced nutrition).

It is important to emphasize that stress is a natural part of life, and stress resilience is not about avoiding stress completely, but rather about developing healthy coping strategies to deal with it better. People can strengthen their stress resilience through targeted training and the development of these factors.

It is important to emphasize that exercise, a healthy lifestyle and sufficient sleep are not only recommended, but extremely beneficial for dealing with stress.

Good to know: In the event of persistent or severe stress, it is advisable to seek professional help and consult a doctor.