Stress is a natural part of life that we all experience from time to time. Whether it’s a work deadline, a personal problem, or a difficult relationship – stress happens. Life is busy and it can be difficult to keep it all in check. Unfortunately, when stress is left unmanaged, it can have a significant impact on our physical health. As physical therapists, we’ve seen firsthand the ways in which stress can manifest in the body. In honor of National Stress Awareness Month, we want to share our insight about the physical consequences of unmanaged stress and how you can safeguard yourself.
Stress and Cardiovascular Health
When you experience stress, your body goes into a “fight or flight” mode, releasing adrenaline and cortisol into your bloodstream. These hormones elevate your heart rate, blood pressure, and respiration, which can be helpful but mostly only in short bursts. Long-term exposure to these hormones can put a strain on your entire body and its systems – particularly the cardiovascular system, increasing your risk for heart attacks, strokes, and hypertension. To protect your cardiovascular health, it’s essential to find ways to manage your stress levels, such as meditation, exercise, or talking with a therapist.
Stress and Digestive Health
Your digestive system is also impacted by stress. When stress hormones are released, they can disrupt the normal functioning of your digestive tract, causing problems such as constipation, diarrhea, and acid reflux. Stress can also exacerbate existing digestive problems such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). To support your digestive health, it’s important to manage your stress levels and practice healthy habits such as eating a balanced diet, getting regular exercise, and getting plenty of sleep.
Stress and Musculoskeletal Health
Stress can also manifest in physical ways, such as muscle tension, headaches, and back pain. When you experience stress, your muscles contract and may not fully relax, leading to discomfort or pain. In the short term, this muscular stress creates aches & pains and imbalances that can lead to injury and pain. Over time, chronic stress can contribute to conditions such as fibromyalgia, chronic fatigue syndrome, and tension headaches. To manage stress-related musculoskeletal conditions, it’s important to engage in regular physical activity, practice relaxation techniques, and seek the help of a physical therapist, chiropractor, or massage therapist.
Stress and Immune Health
Stress can also have a negative impact on your immune system, making you more susceptible to illnesses and infections. When you experience chronic stress, your body produces fewer immune cells, making it harder for your body to fight off infections. Stress can also exacerbate existing autoimmune conditions such as lupus or rheumatoid arthritis. To support your immune system, it’s important to manage your stress levels, eat a healthy diet rich in immune-boosting nutrients, and get plenty of rest.
Managing Stress for Optimal Health
Ultimately, the best way to protect your physical health from the negative impact of stress is to manage stress levels effectively and regularly. This may involve a combination of strategies such as exercise, meditation or mindfulness, therapy, and self-care practices such as massage or time with loved ones. By taking a holistic approach to stress management, you can support your physical health and well-being in addition to your mental health.
Stress is an inevitable part of life, but it doesn’t have to negatively impact your physical health. By understanding the physical consequences of stress and engaging in stress management strategies, you can protect your cardiovascular, digestive, musculoskeletal, and immune health. As physical therapists, we encourage you to take care of yourself during National Stress Awareness Month and beyond by prioritizing stress management and holistic self-care practices.
Remember, your physical health is your wealth.