“The time to relax is when you don’t have time for it.” - Sydney J. Harris
Introduction | Immune System | Gut Health | Obesity | Mental & Emotional Health | Cardiovascular Problems | Metabolic Diseases | Cancer | Final Thoughts | References | Disclaimer
Introduction
The perception of stress itself and the types of stressors that activate stress-related mechanisms in our body are very different for every person. Whatever it is that triggers such responses in our organism can either contribute to our well-being [acute stress events] or become an obstacle and harm our health [chronic stress]. As acute stress is a natural way of responding to changes in our immediate environment, as a species, we are well equipped to deal with it. Limiting chronic stress is essential for maintaining good health and being able to fully enjoy life because it has a negative impact on our mental, emotional, and physical well-being.
A better-functioning immune system
The human immune system is a very intricate network that can be influenced by external factors, such as stress. Acute stress is known to mobilize and stimulate our defense systems, whereas chronic stress does just the opposite and impairs our body's ability to fight pathogens.
A review of scientific research conducted by D. Dragoş[1] looked into the effects that chronic or long-lasting stress has on our immune system. The author commented that chronic stress reduces the activity of immune NK cells and their responsiveness to cytokines [proteins important in cell signaling]. In addition, chronic stress has been found to inhibit the proper mobilization and migration of immune T-cells, which further impairs our body's immune response to pathogens. Lastly, long-lasting stress causes a failure in the chemotactic activity of cells [such as lymphocytes], which, instead of responding to an invading pathogen, will induce pathogenic developments in our organism [e.g., atherosclerosis].
Another review carried out by R. Effros[2] described the effects of chronic stress on T-cell activity, aging, and death. The author noted that individuals who lived under constant stress [such as caregivers of chronically ill patients] were found to have higher oxidative stress scores, diminished cell proliferative capacity, and faulty chemotactic activity of cells [resulting in, e.g., latent herpes virus reactivation], all of which are associated with T-cell senescence. Moreover, Effros linked long-lasting stress with thymus involution [thymus shrinking], which results in diminished production of naïve T-cells.
Improved gut health
Human intestinal health is a good predictor of illness susceptibility of both physical and mental nature[5]. Our gut microbiome is a potent element in building our overall well-being, but it can be easily affected by our lifestyle, diet, and other environmental factors, including stress.
A longitudinal study conducted by Bennett et al.[3] looked at the correlation between chronic stress and irritable bowel syndrome [IBS] symptom severity in 117 patients. The researchers collected data at the beginning of their study and then after 6 and 16 months. Bennett and colleagues observed a strong relationship between the severity of IBS symptoms and chronic stress. Additionally, they noted that subjects who lived under constant stress showed no improvement in symptoms during the study.
A review of research carried out by Brzozowski et al.[4] analyzed the evidence linking stress with inflammatory bowel disease [IBD] in clinical and experimental settings. The reviewers acknowledged the role of the brain-gut axis in IBD and found evidence implicating chronic stress as a cofactor in the changed gut physiology in ulcerative colitis and, to a lesser extent, Crohn's disease.
Reduced risk of obesity
Psychological stress is a known disruptor that affects our lives and daily habits. Chronic stress has been linked with a higher intake of fatty and sugary foods, sleep problems, and physical inactivity, all of which are cofactors of quick weight gain.
A review of research completed by Kumar et al.[6] investigated how chronic stress causes obesity. They found that stress influences self-regulation, which involves control over eating habits. Stress eating is a common phenomenon that contributes to weight gain and obesity. Moreover, poor self-regulation was linked with sleep disorders and physical inactivity, which both add to difficulty maintaining a healthy weight and lead to excess weight gain.
Another study designed by Kuo et al.[7] looked at the connection between obesity and a high-fat/high-sugar [HFS] diet. The researchers investigated the role of the neurotransmitter neuropeptide Y [NPY], which is associated with cell growth and proliferation in prolonged stress, in the expansion of adipose tissue [study conducted in vivo on mice]. They concluded that the combination of NPY release during stress and the HFS diet contributes to the problem of abdominal obesity and accelerates the process of weight gain.
Better mental and emotional health
Chronic stress is associated with several mental health conditions and emotional problems. Studies link prolonged stress exposure with an increased risk of developing depression and difficulties with emotion regulation.
A longitudinal study carried out by Wickrama et al.[8] investigated the outcomes of chronic midlife stress and stressful life events on mental health in husbands and wives. The authors tested three hypotheses [mediation, cumulative, and maturation hypothesis] concerning chronic midlife stress and acute stress life events. They concluded that all three hypotheses were supported by the emerging evidence and noted that depressive symptoms that occurred in husbands and wives were impacted by both chronic stress and acute stress-related life events.
Another study conducted by Kim et al.[9] looked at the effects of chronic stress in childhood on emotion regulation in adulthood. The researchers uncovered that childhood chronic stress related to economic status impacted the activity of two structures responsible for voluntary emotional regulation: the dorsolateral prefrontal cortex (DLPFC) and ventrolateral PFC (VLPFC). Their activity was reduced by childhood exposure to prolonged stress and impaired the neural outcomes responsible for successful emotion regulation.
Reduced risk of cardiovascular problems
Cardiovascular problems are among the most dominant health ailments in today's society. Even though CVD is triggered by multiple factors [including stress], managing and limiting them is the best way we can become a decisive element in our overall well-being.
A review of science carried out by Osborne et al.[10] investigated the links between chronic stress and the risk of developing cardiovascular disease [CVD]. The researchers described how stress impairs downstream endothelial function, alters vascular reactivity, increases coagulation, and contributes to atherosclerotic inflammation. In their conclusions, they included chronic stress as a contributing factor to developing CVD.
A cohort study designed by Powell-Wieley et al.[11] examined the relationship between psychosocial stress and cardiovascular disease risk in an African-American community. The researchers concluded that there is a potential correlation between the neural activity triggered by chronic psychosocial stressors and CVD. They observed that the amygdalar activity [AmgA] related to stress response impacted the aortic vascular FDG [radiopharmaceutical used in PET scans] uptake, an indicator of increased cardiovascular risk.
Reduced risk of developing metabolic diseases
Metabolic diseases and their development are correlated with the amount of stress we experience in life. Chronic stress has been found to impact our weight control, blood pressure, cholesterol levels, and insulin resistance.
A meta-analysis, carried out by Wardle et al.[12], looked at the impact of chronic psychosocial stress on adiposity. Having reviewed 32 research papers, the authors found a positive correlation between chronic stress exposure and the development of adiposity. They concluded that prolonged stress is a cofactor in weight gain and obesity.
Another review of research conducted by Bergmann et al.[13] investigated the relationship between chronic stress and metabolic syndrome [MES]. The authors found that stress-induced HPA axis activity can be linked with insulin resistance, the development of adiposity, HDL-cholesterol levels, and hypertension.
A longitudinal study designed by Matthews et al.[14] attempted to measure whether young adults who experience large increases in blood pressure [BP] during psychological stress are at risk of developing hypertension at a later stage of life. The researchers observed that big changes in systolic and diastolic blood pressure [SBP and DBP] correlated with an increased risk of hypertension. Moreover, it was noted that white women experienced less severe changes in BP in response to stimuli than white men. Black men were more likely to have elevated DPB measurements in comparison to Caucasian males, but there were smaller increases in SBP in comparison to white men. Lastly, the authors concluded that an elevated risk of developing hypertension was also associated with a person's BMI, age, and education level.
Stress and cancer
Prolonged stress is a strong contributory factor in cancer. It has been found that stress is responsible for creating an environment that enhances the growth of tumor cells by suppressing the immune system and triggering inflammation.
A review of scientific research carried out by Dai et al.[15] investigated the impact that chronic stress has on cancer development. The authors revealed that chronic stress exposure activates the HPA axis and the sympathetic nervous system [SNS], which, in response, can trigger inflammation and lead to immune disorders. Dai and colleagues concluded that the release of stress hormones promotes various pathways of carcinogenesis; stress hormones are directly linked with inhibiting immune cell function, and they can promote tumor growth.
Another review looking at the role of chronic stress in cancer development was conducted by Zhang et al.[16]. Their investigation led them to conclude that tumor growth and invasion are strongly correlated with the host's unfavorable environment, which suppresses the immune system. The reviewers revealed that chronic stress impairs energy production within the cell's mitochondria and enhances glycolysis, which allows the cancer cells to escape the immune system's surveillance.
Final Thoughts
Chronic stress is harmful to our health. It has immunity-suppressing effects and promotes inflammation, which enhances the development of metabolic diseases, mental and emotional disorders, and cancer. There should be no doubt about the importance and health-changing effects of limiting our stress exposure. Self-care practices, the use of mindfulness, a proper diet, and help in the form of supplementation can all aid in the better management of stressful events in our lives. Nonetheless, addressing the root cause of our problems is the only way to truly free ourselves from chronic stress and its harmful effects on our health.
References
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