Author: Fernando Solis
This Fitness Goal Personal Training post discusses stress and its effects on the human body. We discuss how the body copes with stress detailing the hormonal responses and physiological changes it triggers off in the body. We’ll also look at both the positive and negative effects this has on our bodies and how exercise can help us to combat stress.
In today’s fast paced society we experience high levels of stress that have a negative result on our general health. These stresses can be brought on by mental and psychological factors as well as those when we are placed in situations of physical danger.
Fight or Flight
When we experience stress our body has an innate bodily reaction that is triggered off – this is referred to as our fight or flight response. It’s a primitive, automatic and instinctive response that prepares the body to either “fight” or “flee” from perceived attack, harm or threat to our survival.
When our fight or flight response is activated, sequences of nerve cell firing occur and chemicals like adrenaline, noradrenaline and cortisol are released into our bloodstream.
These patterns of nerve cell firing and chemical release cause our body to undergo a series of very dramatic changes.
In a fight or flight situation we experience the following:
• Increased respiratory rate
• Blood is channeled from our digestive tract and directed into our muscles and limbs, which require extra energy and fuel for running and fighting.
• Pupil dilation and heightened vision
• Our awareness intensifies and impulses and reflexes are sharpened
• Our pain threshold increases
• Our immune system mobilizes with increased activation
When we reach this “survival mode” it’s almost impossible to cultivate positive attitudes and beliefs. Our emotions are quelled and our conscious mind is focused on fear and disengages from the forebrain decision making processes we employ when relaxed. Making clear choices and recognizing the consequences of those choices is unfeasible and we rely on the subconscious mind for instinctive and pre-programmed actions. Depending on what we have stored in the subconscious mind through our conscious forebrain thoughts, we may have extremely negative responses and become unintelligent in our everyday lives. It’s evident to see how being in a constant state of stress can have an adverse effect on our day to day lives.
When overwhelmed with excessive stress we focus only on short-term survival and not the long-term consequences of our beliefs and choices. Our lives become a series of short-term emergencies and we lose the ability to relax and enjoy our existence.
Burnout is inevitable what usually provides the motivation to change our lifestyle. We are propelled to step back and look at the big picture of our lives – forcing us to examine our beliefs, our values and our goals.
Cortisol
During the fight or flight response we experience elevated cortisol secretion which causes fat, protein and carbohydrates to be rapidly mobilized in order for the body to take action in a stressful situation. It’s instrumental in producing excess glucose in the body by means of the glucocorticoid effect which leads the protein content within the body to release glucose.
Cortisol is secreted by the two adrenal glands that are located on each kidney.
Cortisol performs the following functions in the human body:
• Help the body to manage stress.
• Convert protein into glucose to boost flagging blood sugar levels.
• Work in tandem with the hormone insulin to maintain constant blood sugar levels.
• Inhibit inflammation.
• Contribute to the maintenance of constant blood pressure.
• Contribute to the workings of the immune system.
While cortisol in normal amounts is necessary for proper metabolic function, a chronic elevated cortisol level has adverse effects on health, mood, body composition and performance.
High cortisol levels for prolonged periods can have the following negative effects:
• Adrenal Fatigue
• Increased appetite
• Weight gain – excessive glycogen produced will be stored as fat
• Poor immune function
• Fatigue
• Disturbed sleeping patterns
• Mood swings
• Depression
How Exercise Can Help Manage Stress
Perhaps the simplest, best way to turn down the activity of our fight or flight response is by physical exercise. Remember that the natural conclusion of fight or flight is vigorous physical activity. When we exercise, we metabolize excessive stress hormones—restoring our body and mind to a calmer, more relaxed state.
For the purpose of stress reduction and counteracting the fight or flight response, we do not need to exercise for 30 to 40 minutes. Any form of activity where we “work up a sweat” for five minutes will effectively metabolize off—and prevent the excessive buildup of—stress hormones. Get down and do 50 pushups, 50 sit-ups, jumping jacks, jump rope, run in place, run up and down the stairs, whatever. By exercising to the point of sweating, we effectively counteract the ill effects of the fight of flight response, drawing it to its natural conclusion.
Exercise increases our natural endorphins, which help us to feel better. When we feel good, our thoughts are clearer, our positive beliefs are more accessible and our perceptions are more open. When we feel tired and physically run down, we tend to focus on what’s not working in our lives. It is difficult to be, feel or think positive when we are exhausted, sleep deprived or physically out of condition.
The benefits of exercise are proven once again! Get down to your local gym or just enjoy the outdoors and kick stress out of your life.
If you are concerned about your health and well being and are not sure where to begin, get in touch with us at Fitness Goal Personal Training and get started on a better existence today – Your loved ones will thank you for it!
References:
Thebodysoulconnection.com
Wellsphere.com