Imagine yourself stuck in an afternoon traffic jam, tossing and turning in bed worried about finances, or having a close friend suffering from cancer. These might seem like common emotional stresses that you can eventually put behind you, but hold on for a moment. Researchers in Sweden have found that these types of dark moments can negatively affect your brain health—even 30 years down the line.
So, what’s the big deal about stress?
If you feel that life is battering you down, don’t passively accept it. Turning to meditation, exercise, or some other stress-relieving technique isn’t just a luxury; it is essential for your long-term health. In a 40-year Swedish study, published in the journal BMJ Open, the researchers tracked the mental and physical well-being of 800 women who took part in the Prospective Population Study of Women in Gothenburg, Sweden, starting in 1968. They discovered that the women with the highest number of stressful life events had a 21 percent heightened risk of eventually suffering Alzheimer’s disease.
Stress and its long-term effects
The participants born in the years 1914, 1918, 1922, and 1930 were given a variety of neuropsychiatric tests and exams in 1968 when they were in their late 30s, mid-40s, and 50s. They took another round of tests in 1974, 1980, 1992, 2000, and 2005. Their quizzes included questions about life events like illnesses of children, divorce, being widowed, alcoholism in family members, family unemployment, and social support. They were also asked about their distress, irritability, fear, and sleep disturbances.
During the study, 425 of the women died. Between 1968 and 2006, about one in five developed dementia; 104 of the women with dementia descended into Alzheimer’s disease. The researchers warn: “… stress may cause a number of physiological reactions in the central nervous, endocrine, immune, and cardiovascular systems.”
How stress affects our bodies
Many studies have shown that an array of psychological and physiological conditions stem from stress. Long-term stress can cause hormone imbalances, inflammation, and changes in brain structure and function, leading to poor cognitive function and an increased risk of Alzheimer’s disease and other types of dementia. Stress can also contribute to a weakened immune system, leading to poor general health and an increased vulnerability to illnesses such as heart disease and cancer. Symptoms of chronic stress include difficulty sleeping, lack of concentration, headaches, gastrointestinal disturbances, chronic pain, and feelings of anxiety or depression.
Strategies for managing stress
The good news is that there are a variety of strategies to ease stress. To take control of your stress levels, you can:
- Incorporate regular physical activity, such as walking, yoga, or stretching exercises, into your daily routine.
- Improve your nutritional habits by following a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Engage in relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or meditation.
- Make time for hobbies and activities you enjoy, such as art, music, gardening, or writing.
- Prioritize sleep by maintaining a consistent sleep schedule and creating a relaxing bedtime routine.
- Avoid or limit alcohol, caffeine, and tobacco consumption.
- Get professional help from a mental health professional or counselor if stress is too overwhelming to manage on your own.
Remember that finding the right stress management techniques may require some experimentation, so don’t be afraid to try different things until you discover what works best for your needs and lifestyle. The key is to be proactive in managing stress to stave off future health issues.
Understand the causes of stress
One effective way to manage stress is by understanding its root causes. Take some time to understand and identify the things that trigger stress for you. It might be work-related, personal relationships, or financial matters. By understanding and addressing these triggers, you can take appropriate steps to reduce stress in your life.
So, what’s the final verdict?
Stress may seem like a natural and unavoidable part of life, but it’s crucial to remember that it can significantly affect your health in the long run. By incorporating some of the stress management strategies mentioned above and understanding the root causes of your stress, you can reduce its impact and improve not only your mental health but also your overall well-being. So, before you passively accept stress as the norm, take a moment to consider just how essential combating it can be for your future health.
