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“Everyone should incorporate some stress management techniques in their routine”
New Delhi, June 21, 2018:
A recent study conducted at the Otto von Guericke University of Magdeburg in Germany has identified that continuous stress and elevated cortisol levels negatively impact the eye and brain due to autonomic nervous system (sympathetic) imbalance and vascular deregulation.
The research team also found that increased intraocular pressure, endothelial dysfunction (flammer syndrome) and inflammation are some of the consequences of stress causing further damage.
Chronic stress is the response to emotional pressure suffered for a prolonged period in which an individual perceives he or she has little or no control. Every individual reacts to stress in a different manner.
Speaking about this on International Yoga Day, Padma Shri Awardee, Dr K K Aggarwal, President, Heart Care Foundation of India (HCFI) said, “The body’s stress-response system is usually self-limiting. Under threat or stress, the body’s hormone levels surge and return to normal once the perceived threat has passed. As adrenaline and cortisol levels drop, the heart rate and blood pressure return to baseline levels, and other systems resume their regular activities. However, in the presence of constant stress and stressors, the person may feel under constant attack and the body’s fight-or-flight reaction stays turned on. A long-term activation of the stress-response system — and the subsequent overexposure to cortisol and other stress hormones — can disrupt almost all processes in the body, thus putting a person at an increased risk of various health issues.”
Some health effects of stress include anxiety, depression, digestive problems, heart diseases, insomnia, weight gain, and problems with concentrating.
Acute stress disorder is characterized by acute stress reactions that may occur in the initial month after a person is exposed to a traumatic event. The disorder includes symptoms of intrusion, dissociation, negative mood, avoidance, and arousal. Some patients who experience ASD go on to experience posttraumatic stress disorder, which is diagnosed only after four weeks following exposure to trauma, added Dr O P Yadva and Dr Maj Prachi Garg, President and secretary of IMA New Delhi Branch.
Adding further, Dr Aggarwal, who is also the Group Editor of IJCP, said, “Stress management involves either changing the situation, changing the interpretation or taming the body the yogic way such that stress does not affect the body. Every situation has two sides. Change of interpretation means looking at the other side of the situation. It is something like half glass of water, which can be interpreted as half empty or half full. The best way to practice spiritual medicine is to experience silence in the thoughts, speech and action.”
Some tips from HCFI
· Cut back on caffeine, alcohol, and nicotine. Caffeine and nicotine being stimulants can increase stress levels in a person. Alcohol, on the other hand, is a stimulant in smaller quantities but a depressant in excess.
· Exercise regularly for at least 30 minutes a day. This will not only make you feel fitter but also reduce stress.
· Eat healthy food and a diet that is rich in fruits, vegetables, and multi grains. Antioxidants available in fruits and vegetables provide antioxidants which are essential for preventing the production of free radicals in the body.
· Sleep well and get at least 7 to 8 hours of sleep every day. Lack of sleep is one of the contributing factors for chronic stress.
· Manage your time and allocate extra work. It is important to take a break occasionally to rejuvenate the system. Too much on your plate is likely to cause further stress.
