What is Stress?

Written by DoctorYourHealth.com

Stress is our emotional and physical response to pressure. It triggers involuntary changes in our bodies which allow for a burst of energy so that we can fight or flee from a perceived threat; hence the term known as fight or flight.

In ages past, most of the threats we faced were physical; today, most of our threats tend to be psychological, such as those related to finances, relationships and work. Still, it doesn’t matter whether you are in physical danger, or if the stressor is emotional or mental…
Your body still reacts the same way.

Stress isn’t all bad. At times it can work for you, such as when you need to stay focused on an important task or stretch yourself past your comfort point. It’s when stressors come at you too fast and too often that it creates problems. Like anything else in life – balance is the key.

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The Body’s Physiological Reaction of Stress

The body’s physiological stress response requires a high level of sympathetic nervous system (SNS) activation (the nerve cells involved in the stress response), which is mobilized to meet the stressor. Following is a sequence of the body’s physiological reaction to stress that the SNS sets in motion:

• The hypothalamus releases adrenocorticotrophic releasing hormone (ARH)
• The ARH stimulates the pituitary gland with secretes adrenocorticotropic hormone (ACTH).
• ACTH is then released into the bloodstream where it reaches the adrenal glands. These glands secrete the stress hormones noradrenaline, adrenalin and cortisol which are released into the body's bloodstream.
• Cortisol is the hormone that triggers the fight-or-flight response.

All of these hormones flowing through your blood stream brace your system for action.
Although the symptoms, resulting from the of the physiological stress sequence above, vary from person to person, following is a listing of the most common symptoms of a stress response:

• Blood pressure rises, heart & respiration rate increase, all in an effort to provide the body with more oxygenated blood as quickly as possible.
• The pupil s of the eyes dilate, sharpening the vision.
• Blood is diverted from the digestive track and other non-vital organs and rerouted to vital organs, such as the heart, lungs and brain. Additional blood is also routed to the limbs and muscles.
• The bronchi dilate, which allows more air into the lungs.
• Blood clotting increases to help prevent bleeding to death if injured during a physical threat.
• The immune system is suppressed which increases the possibility of infection.
• There is a diminished perception of pain due to adrenaline signaling the sympathetic nervous system (SNS). The SNS is responsible for mediating many pain sensations.

These physiological effects of stress are meant to be short term. Once the danger passes, however, the body should return to a state of homeostasis, (i.e., the state of internal equilibrium when all the body systems function smoothly and are balanced). When stress is constant, it becomes chronic. Perhaps the greatest danger of chronic stress, is the damage it can do to our immune system.

Let’s take a quick look at this potential damage:

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Chronic Stress & the Immune System

Studies by the American Medical Association have shown stress to be a factor in over 75% of all illnesses today.

As mentioned above, one of the body’s physiological reactions to stress, and perhaps the most devastating, is a suppressed immune system. When dealing with a stressor, our body’s release cortisol (also known as the stress hormone). Cortisol makes blood pressure and blood sugar rise. Additionally, cortisol slows the production of good prostaglandins, which are derived from fatty acids. They play important roles in the body, such as: keeping inflammation in check, dilating the blood vessels, supporting immune function and preventing the blood from becoming too thick.

Continued stress means a continued overexposure of cortisol. Immune system activity slows down and eventually stops, accelerating the production of cancer cells and inhibiting the body’s ability to fight off disease. After a while even the adrenals, which produce the cortisol hormone, will become fatigued and the production of other hormones will decline. At this point, all of the systems of the body are extremely vulnerable to infection.

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Chronic Stress Can Lead to Depression

Stress doesn’t just affect the physical body; constant assaults on our biological systems affect our mental and emotional health as well. In fact, symptoms of stress and depression often overlap. If you’re having trouble dealing with stress, it can wear you down and overwhelm you mentally, contributing to an array of psychological problems. In healthy adults, cortisol levels peak in the morning and decreases as the day goes on. In depressed people however, cortisol peaks earlier in the morning and does not level of or decrease during the afternoon or evening. Clinical studies suggest that chronically elevated cortisol levels can induce depression by causing a reduction in serotonin transporters. (Source) (Source)

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Supplements Known to Combat Stress

Following is a list of supplements clinical shown to assist the body in returning to a state of homeostasis after a stress response.

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Magnesium Deficiency Causes Stress

Perhaps our most potent natural stress option is magnesium! The cortisol that stress releases depletes magnesium. Conversely, a deficiency of magnesium has been shown to cause agitation, anxiety, apprehension, confusion, depression, headache, hyperexcitability, insomnia, irritability, short-term memory loss, nervousness and muscle weakness. One clinical study examined the effects of 450mg of magnesium a day to that of a popular anti-depressant. The results showed that magnesium was as effective at treating depression as the medication. (Source) Another study, that reviewed the results of several clinical trials, summarized that an average intake of 125-300mg of magnesium with each meal and at bedtime resulted in recovery from major depression in less than seven days. (Source)

In 1905, clinical scientists showed that the primary effect of magnesium upon the nerve cells was that of paralysis without any “preceeding excitation”. The effects were dose dependent, ranging from no effect to complete muscular relaxation. When agitated patients were given magnesium, the results were nearly all the same. - The patients relaxed and slept for four to six hours. (Source) Caution is warranted however; magnesium supplement doses of more than 450mg daily should be discussed with your healthcare provider.

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Ascorbic Acid
Research scientists, from the University of Trier, in Germany, conducting a randomized double-blind, placebo-controlled 14-day trial, found that high-dose, sustained release ascorbic acid reduced blood pressure, cortisol levels and study participant’s response to acute psychological stress. (Source)

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L-Tryptophan
L-tryptophan has a documented calming effect and triggers the release of serotonin which induces feelings of well-being. Scientists have shown that low levels of L-tryptophan in the brain cause reduced synthesis of serotonin.

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P5P (Active Form of Vitamin B6)
Vitamin B6 is essential to synthesize serotonin from L-tryptophan (see L-tryptophan above). Scientist at the University of Manitoba conclude, based on animal research, that vitamin B6 supplementation restores serotonin to normal levels in the brain. (Source)

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PharmaGABA for Stress
GABA has been available in the U.S. for years; however, research has shown that PharmaGABA is much more effective than other forms of GABA. PharmaGABA is manufactured naturally via a fermentation process using Lactobacillus hilgardii which is the bacteria used to ferment vegetables in one of Korea’s traditional dishes, Kimchi. Conversely, the synthetic form of GABA is produced by pyrrolidinone – a compound banned for use in Japan as it is listed as a dangerous substance. Most synthetic GABA contains approximately 99% GABA. The rest is pyrrolidinone.

Moreover, PharmaGABA was shown to produce relaxation and reduce the markers of stress. In a head-to-head double-blind trial with PharmaGABA, the synthestic GABA was not shown to produce these effects. It’s possible that synthetic GABA, unlike natural forms of GABA, is not able to bind to GABA receptors. (Source)

PharmaGABA is approved for use in Japan as an aid to conquer stress and promote relaxation. It is a very popular ingredient in function foods and beverages as well as dietary supplements designed to produce mental and physical relaxation, without inducing drowsiness. (Source)

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Omega-3s & Stress
It’s been shown for some time that omega-3s help fight inflammation; however, several studies have also shown the benefits of omega-3s in the fight against rising cortisol levels. The following study showed that Omega-3s inhibited the adrenal activation of cortisol, elicited by mental stress. This study used 7.2 grams of fish oil daily for three weeks. (Source)

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Foods Known to Combat Stress

• Almonds – Almonds contain a particularly potent source of magnesium. They also contain a high concentration of B vitamins which play a key role in the proper functioning of the sympathetic nervous system (SNS). B vitamins also stabilizes the body’s lactate levels which were shown in the 1960s to induce anxiety attacks. Furthermore, vitamins B1 (thiamine) & B6 (pyridoxine), are involved in the production of the calming neurotransmitters norepinephrine, serotonin and dopamine.
• Apricots (Fresh or Dried) – Apricots are also rich in magnesium, which as mentioned in the supplements section above, has been shown to relax the body after a stressful situation, and to help prevent magnesium deficiency, which, in turn, can cause stress.
• Black Tea – In one study, researchers noted that subjects drinking four cups of black tea daily for six weeks, had lower cortisol levels after a stressful event then those administered a fake tea substitute. (Source) We do however recommend caution as to consumption of black tea due to its caffeine content.
• Chocolate (Dark 60% or higher, NOT Milk Chocolate) – Another food source rich in magnesium, the “chocolate cure” for emotional stress is getting new support from the following study. The results provide strong evidence that a daily consumption of 40 grams [1.4 ounces] during a period of 2 weeks is sufficient to reduce the levels of stress hormones in people who felt highly stressed. (Source)
• Oranges – The vitamin C from oranges helps to bolster the immune system. It is required for the growth & repair of the neurotransmitters, norepinephrine and serotonin. It also has been shown to help lower blood pressure and to normalize cortisol levels. (Source) In fact, the citrus fragrance from oranges has been used by aromatherapists for years for the treatment of anxiety symptoms. In fact, the purpose of the following study was to investigate the effect of essential oil of orange aromatherapy on child anxiety during dental treatment. The results showed that aromatherapy with natural essential oil of orange could reduce salivary cortisol and pulse rate due to child anxiety state.
• Salmon – Salmon is rich in omega-3s. A study from Diabetes & Metabolism found that omega-3s help to keep cortisol at healthy levels. Moreover, salmon contains L-tryptophan, a relaxation & sleep-promoting agent. See supplement section above.
• Spinach – Spinach is rich in magnesium, which as mentioned in the upplements section above, has been shown to relax the body after a stressful situation, and to help prevent magnesium deficiency, which, in turn, can cause stress.
• Turkey – Turkey contains the amino acid L-tryptophan. L-tryptophan has a documented calming effect and triggers the release of serotonin which induces feelings of well-being.

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The Benefits of Physical Exercise & workplace help
According to the Mayo Clinic, exersice can “bump up the production of your brain’s feel-good neurotransmitters, called endorphins.” (Source) Endorphins are the body’s natural painkillers and mood elevators. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. (Source), and relaxes tense muscles and helps induce sleep. Experts suggest we exercise, at moderate intensity, a minimum of 30 minutes daily. Exercise can be as simple as taking the dog for a walk, or dancing in the privacy of your home, to your favorite music, or as formal as joining a health club.

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References:

Tafet GE, Idoyaga-Vargas VP, Abulafia DP, Calandria JM, Roffman SS, Chiovetta A, Shinitzky M. Correlation between cortisol level and serotonin uptake in patients with chronic stress and depression. Weizmann Institute of Science, Rehovot, Israel. Cogn Affect Behav Neurosci. 2001 Dec;1(4):388-93.

Heinz A, Jones DW, Bissette G,, Hommer D, Ragan P, Knable M, Wellek S,, Linnoila M,, Weinberger DR. Relationship between cortisol and serotonin metabolites and transporters in alcoholism Intramural Research Program, Clinical Brain Disorders Branch/NIMH, Bethesda, MD, USA. Pharmacopsychiatry. 2002 Jul;35(4):127-34.

Barragán-Rodríguez L,, Rodríguez-Morán M,, Guerrero-Romero F. Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. FACP, Siqueiros 225 esq/Castañeda, 34000 Durango, Dgo., Mexico. Magnes Res. 2008 Dec;21(4):218-23.

Eby GA,, Eby KL. Rapid recovery from major depression using magnesium treatment. George Eby Research, 14909-C Fitzhugh Road, Austin, TX 78736, USA. Med Hypotheses. 2006;67(2):362-70. Epub 2006 Mar 20.Paul G. Weston Magnesium as a Sedative Am J Psychiatry 1922;78:637-638

Brody S, Preut R, Schommer K, Schürmeyer TH. A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Center for psychomatic and Psychobiological Research, University of Trier, Trier, Germany. Psychopharmacology (Berl). 2002 Jan;159(3):319-24. Epub 2001 Nov 20.

Dakshinamurti K,  Sharma SK, Bonke D. Influence of B vitamins on binding properties of serotonin receptors in the CNS of rats. Department of Biochemistry and Molecular Biology, Faculty of Medicine, University of Manitoba, Winnipeg, Canada. Klin Wochenschr. 1990 Jan 19;68(2):142-5.

Michael T. Murray, ND, Member, Scientific Advisory Board PharmaGABA: Natural Support for Stress, Anxiety and Insomnia Website: http://www.bioclinicnaturals.com/us/en/articles/4/conditions-and-diseases/8/stress-management/show/103/pharmagaba-natural-support-for-stress-anxiety-and-insomnia

Delarue J, Matzinger O,, Binnert C, Schneiter P, Chioléro R, Tappy L. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Laboratoire régional de nutrition humaine, Hôpital de la Cavale Blanche, Brest, France. Diabetes Metab 2003 Jun;29(3):289-95.Black tea soothes away stress UCL Media Relations 16 July 2010 Website: http://www.ucl.ac.uk/media/library/tea

Brody S, Preut R, Schommer K, Schürmeyer TH. A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Psychopharmacology (Berl). 2002 Jan;159(3):319-24. Epub 2001 Nov 20. Center for psychomatic and Psychobiological Research, University of Trier, Trier, Germany.Mayo Clinic Exercise and stress: Get moving to manage stress Website: http://www.mayoclinic.com/health/exercise-and-stress/SR00036

Harvard Health Publications Benefits of exercise – reduces stress, anxiety, and helps fight depression, from Harvard Men's Health Watch Feb 2011 Website: