Columnist Nozaina : Stress is a silent killer that impacts every one of us. We should not ignore it. If it’s not managed or dealt with, it can cause several long-term health issues, such as diabetes, obesity, stroke, high blood pressure, and heart disease. The obvious symptoms of stress are muscle tension, headaches, digestive issues, and many more. If you are experiencing any symptoms, this indicates that your body is signaling that it is time to seek help.
Tummy Aches
Anxiety and stress can trigger physical issues like insomnia, headaches, and stomach pain. A study of 1953 adults found that highly stressed individuals were three times more likely to have abdominal discomfort than a normal individual. It could be due to a shared nerve pathway between the gut and brain. Managing stress through exercise, meditation, or therapy can help, but frequent stomach pain must be checked by a doctor because it could be a sign of other health issues, like food intolerances or IBS.
Gum Disease
A review of previous studies found that individuals under high stress are more vulnerable to developing this disease. Researchers revealed that consistently increased levels of cortisol can weaken the immune system, making it easier for harmful bacteria to affect the gums. If you are spending too much time at work and eating meals at your desk, always keep a toothbrush nearby. Enough sleep and regular exercise can help decrease stress and support better oral health.
No Interest in Life
You are experiencing stress if your hobbies no longer engage you, you find yourself losing interest in life, and the activities that once entertained you now feel like a chore. Chronic stress can make daily tasks boring and dull your emotional responses. It’s overload, not laziness.
Achy Mouth
You might be grinding your teeth, a habit that can be worsened by stress. You can ask your doctor for a nighttime mouth guard, which can help you reduce or stop teeth grinding.
Weight Gain around the Midsection
Stressed people tend to have more cravings for carbohydrates and fat, which can lead to weight gain around the midsection. Cortisol is a stress hormone that is known to push fat toward the belly area. It’s chemistry, not just about diet. You are eating normally, but your body is storing differently.
Strange Dreams
According to research, dreams tend to become more positive as the night progresses, leading to a better mood upon waking. Stress can disturb this natural progression because you wake up more often, which interrupts the dream cycle and allows negative images to repeat in your mind throughout the night. Maintaining excellent sleep hygiene, such as getting 7 to 8 hours of sleep at night and steering clear of alcohol and caffeine before bed, can help minimise these disturbances.
Weekend Headaches
People should be relaxing during the weekend when they are off work. If you still get migraines or headaches on Saturday mornings, it can be your body coming down from a high-stress week. The shift from go mode to rest mode can trigger a rebound effect. It’s not about the weekend. It’s your nervous system trying to reset.
Brain Fog
Studies reveal that prolonged exposure to cortisol negatively affects the memory and may lead to decreased brain volume. Even a slight increase in cortisol can affect brain function. Those people who are under long-term stress often struggle with focus, problem-solving, and memory.
Here are many ways to manage stress.
Exercise
Regular physical activity is the best way to relax the mind and body. Exercise puts you in a better mood. Adults need at least 75 minutes of vigorous activity (running or jogging) or 150 minutes of moderate-intensity physical activity per week. Set your fitness goals.
Relax Muscles
When you are stressed, muscles get tense. You can refresh your body by enjoying a massage, getting a good night’s sleep, taking a hot bath, or stretching.
Deep Breathing
Taking and stopping a few deep breaths can take the pressure off. You will be amazed at how good you feel once you get good at it. Follow the steps:
Imagine yourself in a relaxing place by closing your eyes. It can be in a beautiful field of grass, on the beach, or anywhere that gives you a peaceful feeling. Slowly take deep breaths in and out. Do it for five to ten minutes at a time.
Eat a Well-Balanced Diet
A well-balanced diet helps you feel better. It helps you to control your mood. Your meals must include fruits, vegetables, lean protein, and whole grains for energy. Never skip any meal. Skipping meals is not good and may put you in a sad mood, which can increase stress.
Slow Down
Modern life is too busy. Sometimes we just need to chill out and slow down. Here are some tips that can help:
Break down big tasks into smaller ones.
When you are driving, switch to the slow lane; in that way, you can avoid road rage.
Set your watch five to ten minutes ahead, so you will get to a place a bit early and avoid the stress of being too late.
Make Time for Hobbies
Set aside time for things that you enjoy. Try to do something daily that makes you feel happy. It will help you relieve your stress. Not hours, just 15 to 20 minutes. Many hobbies help you to relax, such as knitting, reading, playing golf, painting, playing board games, and doing puzzles.
Talk About Your Problems
If things are bothering you, talk about them. It will help you to lower your stress. You can talk to your friends, family, therapist, or a doctor. You can talk to yourself; it’s called self-talk, and we all do that. Self-talk must be positive, not negative. Positive self-talk can reduce stress. Listen closely to what you are saying or thinking when you are stressed out. If you are giving yourself a negative message, change it to a positive one. Don’t tell yourself, “I can’t do this.