Worries about the future, a protracted pandemic, political and economic upheavals do not add health to anyone. Millions suffer from symptoms such as insomnia, increased anxiety, lack of energy, exacerbation of chronic diseases. And although we cannot change reality, everyone can support their body during chronic stress.
What is stress
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The compilers of the Collins English Dictionary named the main word of 2022: permacrisis, that is, «permanent crisis» — a long period of instability and insecurity. In medical science, this concept has its own term — «chronic stress», and it is not by chance that it entered the lexicon of doctors.
Short-term stress, that is, a quick negative impact, and long-term stress affect the body in fundamentally different ways. For example, finding a spider in your own bedroom is unpleasant, but not fatal. The hormones adrenaline and cortisol will instantly rush into the bloodstream, which will tell the brain and body the right decision: run away, fight or freeze and wait for the spider to leave the room.
But if the negative impact lasts for weeks and months, the situation is not resolved in any way, stress hormones are constantly going wild, we are talking about chronic stress. It is he who is rightly called the silent killer: a consistently high level of cortisol in the blood suppresses the immune system, is associated with a high risk of developing cardiovascular diseases, diabetes, chronic fatigue syndrome and brain disorders.
How to check the level of stress
There are several tests that help determine how much stress affects a particular person.
Typical Signs of Chronic Stress
The more typical signs you see in yourself, the greater the effect of stress on your health:
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susceptibility to viral and infectious diseases (SARS, recurrence of herpes more than 4 times a year);
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difficulties with remembering, attention;
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difficulty falling asleep, insomnia;
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loss of energy, low exercise tolerance (too lazy to get up and move);
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the body accumulates fat in the abdomen (the so-called cortisol obesity);
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irritability, tendency to aggressive behavior, mood swings;
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poor performance, «fog in the head»;
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decreased libido, menstrual irregularities and PMS symptoms in women.
Rapid Stress Test
Akioshi Kitaoka Test
The optical illusions of the Japanese psychiatrist Akioshi Kiyotaka are another way to assess your psychological state and stress level. Take a look at the picture of the Rotating Dragon. What do you see?
Image is still.< /strong> Great result! If you see a static pattern, most likely your psychological state is stable and your body does not experience symptoms of chronic stress and severe fatigue.
The image is moving slowly.According to the author of the technique, you are experiencing an average degree of psychological fatigue and need to rest.
The image is actively moving. In fact, the image is static, and the illusion of fast movement is the result of psychological overload, accumulated fatigue and a high level of stress.
The Akioshi Kitaoka test is not a diagnostic tool. Consult a specialist about your condition.
How to help yourself with chronic stress
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1. Use relaxation techniques. Meditation and breathing practices help to effectively relieve nervous tension. For example, the relaxing breathing technique. Lie on the floor or on the bed, put one hand on your chest, the other on your stomach. Breathe with your belly, inhaling and exhaling air through your mouth. Make sure that the hand on the stomach rises, and the hand on the chest remains at rest. Inhale — for 4 counts, exhale — for 8. Repeat the cycle 10-15 times daily in the morning and evening.
2. Support your brain.During periods of chronic stress, the brain suffers especially. The nutrients he needs go to the synthesis of stress hormones, blood circulation slows down, and cognitive functions and performance decrease against the background of insomnia and nervous tension. Therefore, supporting the brain with supplemental vitamin C, magnesium, B vitamins, and cognitive enhancement drugs is one way to maintain tone and avoid serious impairment. One of these drugs is the development of Russian scientists Brainmax.
This is a complex compound of succinic acid with trimethylhydrazinium. The substances have a metabolic and antioxidant effect and, working together, bind to brain receptors and improve cell oxygenation, fight oxidative stress and improve such indicators as memory, attention, blood supply to the brain and its performance, which is confirmed by a clinical study. Brainmax is relevant for typical post-covid disorders (asthenic syndrome, impaired performance, memory and attention), and can also be used for the following symptoms:
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forgetfulness, absent-mindedness;< /p>
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difficulty remembering;
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decreased performance;
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chronic fatigue;
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ischemia of the brain and heart;
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neurological disorders due to viral diseases.
The drug is contraindicated in children, during pregnancy and lactation.
3. Eat well
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Combating chronic stress can and should be done with good nutrition. The anti-stress menu includes:
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healthy fats for the optimal functioning of the hormonal system (vegetable and butter oils, cold sea fish, cod liver, avocados, nuts);
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sources of magnesium, iron, vitamin C and group B (meat and organ meats, nuts and seeds, whole grains, greens, fruits and vegetables at every meal);
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fermented foods (sauerkraut, dairy products, tofu, kombucha) to support the gut microbiome.
4. Get quality sleep.The best way to minimize the effects of nervous tension is to get a good night's rest. Sleep releases the hormone melatonin, which balances stress hormones. Complete darkness in the room, cool moist air, rejection of gadgets at least an hour before bedtime and baths with magnesium salt (Epsom salt) help to relax and fall asleep faster without medication. Add 400 g of salt to warm water, take a bath for 10-15 minutes, without plunging below the level of the heart. Course — 10-15 baths, as agreed with a specialist.
Why chronic stress is dangerous
Constant nervous tension without a relaxation phase negatively affects all human organs and systems.
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Due to the excess production of the hormones cortisol and adrenaline, the reserves of B vitamins, C, magnesium, zinc, and iron are depleted. As a result, insomnia, fatigue, irritability, anxiety develop, cognitive functions suffer.
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Chronic stress triggers premature death of lymphocytes and inhibits cellular immunity.
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Cortisol builds up belly fat. Adipose tissue begins to act as an independent endocrine organ, increasing the risk of hormonal disruptions, the development of cardiovascular disease and type 2 diabetes.
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Prolonged stress negatively affects the gastrointestinal tract: digestion of food is inhibited, the diversity of beneficial intestinal bacteria is reduced.
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The production of active thyroid hormones T3 and T4 decreases, metabolism slows down, performance decreases, manifestations such as irritability and mood swings are possible.