That’s exactly what I said to a nutritional therapist I was seeing some time ago. Back then I was juggling home schooling, my own studying, and generally trying to be a good mum and wife. But I was handling it. I was just very, very busy. The point I was trying to make to my nutritional therapist is that I wasn’t experiencing grief, going through a divorce, moving house - you know, “proper stress”. What I didn’t realise is that my body didn’t know the difference.
In today's fast-paced world, being constantly busy has almost become a badge of honour. But what many don't realise as I certainly didn’t, is that this busyness is still perceived as stress by our bodies, taking a toll on our health without us even realising it.
Understanding the Stress Response
To understand how being busy all the time affects our health, we need to understand the body's stress response. When faced with stressors, whether they're physical (infection, a poor diet, insufficient sleep, overtraining) or psychological (such as anxiety, uncertainty, traumatic memories) (1), our bodies activate a stress response, controlled primarily by the hypothalamic-pituitary-adrenal (HPA) axis. This triggers the release of hormones like cortisol, adrenaline, and noradrenaline, preparing us to cope with the perceived threat (2).
Acute vs. Chronic Stress
In small doses, stress can be beneficial, motivating us to tackle challenges and overcome obstacles. Known as acute stress, this type of stress is short-lived and manageable. The acute stress response can be a life saver, enabling you to escape from danger. Once the stressor has been removed your body returns to its normal state of calm. However, when stress becomes prolonged or chronic due to constant busyness and overwhelming responsibilities, it can start to affect our health (1).
The Impact of Chronic Stress
Chronic stress leads to a state of continuous activation of the stress response system, and exhausts our body's resources. This can contribute to health issues such as cardiovascular problems, impaired immune function, cognitive disorders, and mental health issues. Chronic stress can also disrupt our sleep patterns, affect our hormonal balance, and contribute to inflammation which further exacerbates health problems (3).
Recognising the Signs of Excessive Stress
Chronic stress manifests in various ways, both physically and emotionally. Symptoms such as fatigue, insomnia, irritability, poor concentration, digestive disturbances, and changes in mood may indicate an overstimulated stress response. It can also contribute to high blood pressure, blood sugar imbalances, increased risk of high cholesterol and heart attack, and other physical symptoms, indicating the body is struggling to cope with ongoing stressors.
Managing Stress Through Nutrition
As a nutritional therapist, my mission is to show people how to take control of their health with nutrition and lifestyle changes. By adopting a balanced diet rich in nutrient dense whole foods, the body can be made more resilient against the impact of chronic stress on their health. Prioritise healthy protein (lean meat, seafood and plant protein), healthy fats (for example, olive and avocado oil), and a diversity of predominantly non-starchy vegetables, fruit, pulses, nuts and seeds (4). Avoiding dietary stressors such as ultra-processed food (e.g. baked goods, confectionary, meals with unrecognisable ingredients), caffeine and alcohol becomes even more important during times of stress.
Despite the benefits, fasting can be perceived as an additional stressor to an already overstimulated stress response. It may be more appropriate to maintain a 12 hour eating window (breakfast, lunch and dinner), and even introduce healthy snacks to prevent low blood sugar stimulating the HPA pathway (3).
Managing Stress Through Lifestyle
Of course it isn’t always possible to remove life’s stressors, but by prioritising self-care, rest, and incorporating stress-reducing practices and sufficient sleep, the nervous system is given the opportunity for calm. Stress management techniques such as journalling, breath work, meditation and Emotional Freedom Technique (also known as tapping) (5) have been found to be effective in reducing stress. Lowering the intensity of exercise, for example swapping demanding workouts such as spin, or High Intensity Interval Training (HIIT) for walking or yoga will also reduce stress placed on the body.
In conclusion, it's vital to consider is your busy lifestyle causing chronic stress and acknowledge the impact this has on our health and well-being. By understanding how chronic stress affects our bodies and implementing strategies to manage stress, we can find balance, stay productive and protect ourselves from long-term implications on our health. Prioritising self-care isn't selfish - it's essential for your overall wellbeing, health and longevity. So take a moment to rest, breathe, and nourish, amidst the hustle and bustle of your everyday life.
Reference
Herman, J. P., McKlveen, J. M., Ghosal, S., Kopp, B., Wulsin, A., Makinson, R., Scheimann, J., & Myers, B. (2016). Regulation of the Hypothalamic-Pituitary-Adrenocortical Stress Response. Comprehensive Physiology, 6(2), 603–621. https://doi.org/10.1002/cphy.c150015
Noushad S, Ahmed S, Ansari B, Mustafa UH, Saleem Y, Hazrat H. Physiological biomarkers of chronic stress: A systematic review. Int J Health Sci (Qassim). 2021 Sep-Oct;15(5):46-59. PMID: 34548863; PMCID: PMC8434839.
Guilliams TG, Edwards L. Chronic stress and the HPA axis: clinical assessment and therapeutic considerations. (2010). The Standard. 9(2). http://www.pointinstitute.org/wp-content/uploads/2012/10/standard_v_9.2_hpa_axis.pdf
Radavelli-Bagatini, S., Blekkenhorst, L. C., Sim, M., Prince, R. L., Bondonno, N. P., Bondonno, C. P., Woodman, R., Anokye, R., Dimmock, J., Jackson, B., Costello, L., Devine, A., Stanley, M. J., Dickson, J. M., Magliano, D. J., Shaw, J. E., Daly, R. M., Hodgson, J. M., & Lewis, J. R. (2021). Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan. Clinical nutrition (Edinburgh, Scotland), 40(5), 2860–2867. https://doi.org/10.1016/j.clnu.2021.03.043
National Centre for Complementary and Integrative Health. (2024). Mind and Body Approaches for Stress and Anxiety: What the Science Says. NCCIH Clinical Digest for health professionals. https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science
Comments