Stress...How to manage ?

The Hindu : Kochi : Nov 4, 2012

Stress can be managed to a great extent by learning to activate a relaxation response

Today’s stress is different from the kind of stress the first man on earth may have had to deal with. But the body’ response to stress remains the same.

From the irksome traffic jam to worry over losing a job, from the distaste of a loud argument with one’s spouse to the stress of working on deadlines, we put our mind and body through several tests of social and emotional behaviour repeatedly, that eventually leads to us compromising our health.

Stress is the single most cause, irrespective of the presence of other health risks, that lead to a heart attack. The body’s mechanism to fight or flee acts up with even silly a provocation of a stressful situation. Carefully synchronised sequences start at the part of the brain called amygdala when we are under stress.

This results in increased blood pressure and heart rate, sharpened sensory perceptions, release of fats and sugars into our blood for extra energy in case we need to put up a physical fight or run for our sweet life!

Functions like digestion that are irrelevant to the immediate situation are suppressed. Prolonged or repetitive stress leads to damaged blood vessels, hypertension, hyperglycaemia, hyperlipidaemia, etc.

Importance of relaxation

After an initial stress response, if we have not relaxed ourselves and are continuing to be distressed, the body mobilises more fat to keep the fight going. Unfortunately this causes fat storage and weight gain.

Persistent stress promotes overeating, relocation of fats from other parts of the body to the deep internal abdomen (viscera) and craving for high fat and sugary foods (comfort foods) while.

Sadly, this fat storage is usually in the abdominal area and we end up having abdominal obesity. Abdominal obesity brings with it an infamous list of serious illnesses like cardiovascular and cerebrovascular diseases, metabolic syndrome, type 2 diabetes, high blood pressure, etc.

Stress is inevitable. However, if we can relax soon after a stress response, we can avoid overeating and abdominal fat. All you need to do is to understand how to manage stress.

The diet theorem ‘energy intake equals energy output’ would fail miserably if one does not know how to handle stress.

Ways to activate a relaxation response

Physical activity: Expending that extra energy will ward off fat deposition. This is why exercise is one of the best stress busters. Aerobic and anaerobic exercising or any physical activity like gardening post a stress situation relieves muscle and mental tensions.

Breath control:Deep abdominal breathing as taught in yoga or as in the chanting of OM, helps one relax and cope with a potentially stress causing event by calming our breathing, blood pressure and heart rate. Tai Chi, meditation, chanting prayers, 

visualisation of a peaceful scenery or positive situation are effective ways to counter symptoms of stress.

Sleep:Lack of sleep indirectly increases weight. A good night’s sleep can relax both mind and body.

Socialise: Read a feel-good book or watch a funny movie that helps relax as against sensational or nerve wracking news. Take time to relax in the company of close family or friends, as opposed to a room of business associates.

Attitude:A changed attitude towards occasions of surprises or shocks that are part and parcel of living, an understanding that sometimes things need to take its own pace or making a plan B ahead of situations can greatly support our mental capacity to face life’s situations.

Mindful eating: If we can consciously choose good protein and fibre foods over fatty, sugary temptations, we can feel in control of ourselves. Healthy eating can also prevent diseases.

The author is a dietician based in Kochi