Neuropsychiatrist explains the effects of stress on the body and what to do to combat it: 'It eventually takes its toll on us.'
Stress is a natural biological response designed to help us cope with situations we perceive as threats, whether real or imagined. This reaction is essential for our survival, as the body activates the autonomic nervous system and the endocrine system to confront what it considers a danger, explained Dr. Edilberto Peña, neuropsychiatrist and director of the Nervous System Research Center (CISNE México).
When faced with a threat, our bodies experience involuntary physiological changes: our heart rate races, blood pressure rises, our breathing rate increases, and cortisol, the main stress hormone, is released . This mechanism has a single purpose: to prepare us to face the challenge and ensure our survival.
However, when stress persists chronically, it becomes a health problem . Living permanently in this "alarm mode" is what can really harm us.
Chronic stress, which occurs when this response is activated repeatedly and for prolonged periods, prevents the body from returning to its resting state, the specialist says.
"Chronic stress—when this response is activated for a prolonged or repeated period of time without allowing the body to return to its resting state —begins to have real and tangible consequences on physical health . Our bodies are not designed to sustain this level of tension indefinitely, and it ends up taking its toll on us ," says Peña.
Untreated stress can affect fertility and the reproductive system. Photo: iStock
The impact of chronic stress isn't just manifested in a general feeling of exhaustion. Its influence extends to various body systems , generating alterations that, if left unaddressed, can lead to serious health problems. Some of the most notable effects include:
- Cardiovascular system: Chronic stress can cause a sustained increase in blood pressure, which increases the risk of heart attack or heart failure.
- Immune system: Constant exposure to stress reduces the effectiveness of the body's defenses, facilitating the development of infections and worsening autoimmune diseases.
- Digestive system: Digestive disorders such as heartburn, gastritis, irritable bowel syndrome, and functional constipation and diarrhea are common in people under high levels of stress.
- Endocrine-metabolic system: Stress can alter blood glucose levels, predisposing to type 2 diabetes, in addition to causing weight gain due to the accumulation of abdominal fat.
- Muscular and skeletal system: People with prolonged stress often experience persistent muscle pain, contractures, tension headaches, and bone weakening.
- Reproductive system: In the reproductive sphere, stress can cause erectile dysfunction, menstrual disorders, decreased sexual desire, and fertility complications.
- Central nervous system: Effects on the brain include mental fatigue, sleep disorders, loss of concentration, insomnia, anxiety, and depression.
"The body speaks, and often the language it uses to express poor stress management is physical symptoms. People who come to the doctor for back pain, gastrointestinal problems, or constant fatigue are often facing situations of emotional stress that have not been identified or addressed," says the neuropsychiatrist.
Getting a good night's sleep, exercising, and practicing relaxation help manage stress. Photo: iStock
Although stress is an inevitable response to various everyday situations, there are several tools for managing it effectively. These strategies, widely recommended by specialists, are not only easy to implement but also have clinical and scientific backing for their effectiveness:
- Regular physical exercise: Engaging in at least 30 minutes of physical activity a day promotes the release of endorphins, the hormones that make us feel good and help reduce the negative effects of stress.
- Relaxation techniques: Practicing deep breathing, meditation, or yoga are excellent ways to activate the parasympathetic system, which promotes relaxation and reduces accumulated tension.
- Get adequate sleep: Good rest is crucial for physical and mental recovery. It's recommended to sleep between 7 and 8 hours each night to ensure effective recovery.
- Balanced nutrition: Maintaining a balanced diet is essential. Avoiding excess caffeine, sugar, and alcohol can help reduce anxiety and the emotional disturbances caused by stress.
- Set boundaries and breaks: It's important to separate work and personal life, as well as set aside time for rest and relaxation. Self-care and regular breaks are essential to avoiding burnout.
- Seeking emotional support: Talking with friends, family, or psychotherapy professionals can provide tools for managing stress in a healthier and more effective way.
Stress, although a natural and sometimes even necessary biological reaction, can become harmful if not managed properly. The key is to recognize its physical manifestations and respond promptly.
By adopting practices that promote relaxation and well-being, it is possible to mitigate their effects and improve our quality of life .
As experts point out, stress is inevitable, but its impact on our health can be controlled. So listen to your body: when stress hurts it, it tells you so.
El Universal (Mexico) / GDA
More news in EL TIEMPO *This content was rewritten with the assistance of artificial intelligence, based on information from El Universal, and reviewed by a journalist and an editor.
eltiempo
