All About Stress!
What is stress?
Stress, or the brain-body stress response, is a generic hard wired physiological response, triggered by psychological and physical occurrences, that is designed to help us survive acute situations, through the stimulation of movement and action.
Understanding the stress response
Stress is a neurological/physiological response, created, transmitted and regulated by our nerve system, as a component of the Brain-Body connection. We have two major portions of neurological pathways within our spinal column and nerve system (the Sympathetic and Parasympathetic NS) that predominately control two very different categories of activity. The Parasympathetic NS controls the majority systems related to relaxation and efficient and effective body function. For example, digestion, recovery, sleep, hormone balance, bathroom habits etc. Whereas the Sympathetic NS is responsible for the 'fight or flight' activity that dilates blood vessels, shutdowns unnecessary systems (like digestions & bathroom habits etc) and stimulates the release of nor-epinephrine (NE) that makes us move and take action.
What's the problem with stress?
The problem isn't necessarily the stress response itself, as it is necessary for health under the right circumstances. The problem lies more with the stress in our environment as such; and the slow progressions and accumulation of what we now understand modern day life to be. I'm talking about all the little boxes that need to be ticked these days, family & family obligations, social connections, work and employment, developing a career or running a business, food (what to eat/what not to eat!), saving, mortgages, retirement, traffic! Our communities, our hobbies, essentially everything we want and need to do in life 'These Days'.
How can you manage stress?
In the short term, with acute stress/stressors, something known as the Physiological Sigh has been shown to stimulate an immediate reduction in the Sympathetic NS response. The Physiological Sigh is a breathing tool that directly engages the autonomic nerve system, specifically activating the Parasympathetic NS. There is a direct connection or a feedback loop, that exists between the brain, the heart and the diaphragm. When triggering changes in breathe and therefor blood flow, the heart triggers a response in the brain that stimulates the relaxing parasympathetic system, eventually, slowing your heart rate and calming you down.
The Physiological Sigh:
Increase exhales over inhales, expelling as much C02 as possible. How? For 1 - 3 repetitions, take a regular sized, double inhale (breath/pause/breath), followed by a prolonged and relaxed exhale, that is longer than your initial inhale. Then return to regular breathing.
In the mid term, addressing stress from a nutritional/supplementary basis has been shown to be effective.
Ashwaganda - Multiple studies have shown positive effects on stress responses; such as improving cognitive function, stress balance, sleep quality, sexual health, testosterone levels in men and to reduce anxiety to name a few.
L-Theanine - Promoting a more relaxed state in the brain, it may enhance cognitive function, may also counteract blood pressure increases under stressful conditions and can also enhance quality of sleep.
Consult your Medical Doctor before making any changes to medications
In the long term, addressing broad aspects of our lives and lifestyles is required, with a particular focus on consistency being the priority. The slow continues engagement in Serotonin stimulating activities improves the long term balance of the positive neurochemicals in the brain, mitigating the effects of nor-epinephrine (NE) and the sypathetic NS response
Serotonin Boosting Activities:
Counter balance mild-chronic stress patterns with serotonin stimulating activities. Things that add 'delight' to your life. Social connection (human or animal), different forms of play (sports/exercise) or hobbies (cooking/gardening/art etc).
What about Chiropractic Care!?
Chiropractic Care help us deals with multiple varying aspects of stress. Both the physical musculoskeletal effects and the neurological autonomic effects.
We all know what it 'feels' like when we're stressed; our posture changes, we clench our jaws, heart rate and blood pressure rises, our musculoskeletal system tenses from head to toe. The Chiropractic adjustment helps correct most physical maladaptions in the body. After a visit we move better, we have better postural control and reflex, our muscles relax, you can breath easier. All of this goes a long way to help manage stress.
In addition to the above, the neurological effects and changes that occur as a result of the Chiropractic Adjustment continue to build. Some studies showing that stress symptoms (high cortisol, adrenalin, insomnia, signs of agitation and anxiety) likely associated with the over excitability of the sympathetic NS, have responded to Chiropractic Care and has been considered effective therapy. Specifically due to the effect on the autonomic NS and its regulation.
Amazing!