Stress is currently recognized as one of the major public health problems. According to an OpinionWay survey (2017), 9 out of 10 French people report being stressed. However, stress has an impact on our daily lives and our health. It is therefore essential to learn about it in order to better manage it.
What is chronic stress?
Stress is defined as a normal physiological response of the body when faced with a situation perceived as harmful (danger, aggression, etc.) or beneficial (good news, a new project, etc.). This state of alert has always ensured the survival of our species by allowing the mobilization of all of our body's capacities. However, stress remains a complex process that should not be taken lightly. Indeed, if it is not addressed in time, it can become chronic stress and lead to health consequences.
The different phases of chronic stress
Stress, which is a process of adaptation to change, develops in three phases :
-
The alarm phase: This corresponds to a state of maximum alert where the body prepares to either fight the danger or flee from it. This is when the body produces adrenaline, a hormone that allows it to react and make the right decision quickly.
-
The resistance phase: This is the period when the body resists without exhausting its resources. This adaptation phase lasts as long as it is deemed necessary. It is characterized by an increase in the secretion of cortisol, the stress hormone, by the adrenal glands.
- The exhaustion phase: This occurs when the body's reserves are depleted and its defense capabilities are overwhelmed. The body can no longer combat stress, and this is when many problems can appear.
Manifestations of chronic stress
It is important to know how to identify the different manifestations that chronic stress can have. These can differ from person to person . However, certain reactions are often present such as:
- Increased heart rate
- Increased blood pressure and respiratory rate
- Gastrointestinal disorders
- Muscle tension
- Excessive sweating
- Intense fatigue
- Sleep disorders
Why is chronic stress harmful to the body?
When stress becomes chronic, meaning that our body is subjected to it for a prolonged period , it will have harmful effects on the body. In fact, it has been shown to be responsible for numerous health problems such as the development of cardiovascular diseases, mental disorders (anxiety, depression, etc.) and even sleep disorders.
The intestinal microbiota can also be degraded by chronic stress. Studies have shown that the composition and richness of the intestinal microbiota can be altered, thus promoting the proliferation of certain pathogenic bacteria to the detriment of others, known to be beneficial. Indeed, stress leads in particular to the reduction of Bifidobacteria , beneficial bacteria contributing to good digestion and the production of anti-inflammatory substances within our body. In addition, stress can also lead to an increase in Clostridia, responsible for inflammation and many diseases. Finally, stress can also affect the intestinal barrier by increasing its porosity , which leads to the passage of harmful substances through it. This hyperpermeability leads in particular to an immune disorder and inflammation .
Don't panic! There are many treatments available to reduce this stress and prevent it from becoming a permanent condition.
Our tips for combating chronic stress
1 - Practice physical activity to combat your chronic stress
Physical activity helps reduce stress levels by releasing endorphins , substances secreted in the brain that provide a feeling of well-being and a natural anxiolytic effect. It has been shown that physical activity for more than 30 minutes induces this beneficial secretion of endorphins. So, remember to exercise regularly for at least 30 minutes!
2 - Restore your intestinal shield with probiotic-rich foods
A leaking gut barrier is associated with the passage of toxins and bacteria into the bloodstream, among other things, which promotes systemic inflammation and exacerbates chronic stress by disrupting hormonal balance. By maintaining your gut barrier through a balanced diet that includes probiotic-rich foods, you can strengthen your resistance to chronic stress and promote better overall health. To do this, incorporate fermented foods: lacto-fermented vegetables, tofu, tempeh, kombucha, yogurt, cheese, and sourdough bread.
3 - Allow yourself a moment of meditation and breathing
Practicing meditation and deep breathing helps calm the mind by slowing your heart and breathing rates. This helps reduce stress signals sent to the body. So, choose a calming place and focus on your breathing, while making sure to avoid intrusive thoughts.
4 - Consider anti-stress essential oils
Many essential oils have been highlighted for their benefits against stress and its various manifestations. These oils include:
-
Fine Lavender essential oil: soothes the nervous system
-
Rosewood essential oil: anxiolytic properties
-
Petitgrain bigarade essential oil: helps calm the nerves
- Ylang-Ylang essential oil: calming and relaxing properties
Essential oils are highly concentrated and particularly powerful products that do not all have the same routes of administration (cutaneous, oral, inhalation, diffusion). So be sure to find out more before using them.
5 - Don't neglect your sleep to alleviate your chronic stress
Make sure you get good quality sleep . It will be your ally in reducing your stress by decreasing the levels of certain hormones associated with stress (cortisol and adrenaline). Restorative sleep will also help you regulate your autonomic nervous system, which is responsible for the body's control of stress. Find here our tips for improving the quality of your sleep through (micro)nutrition or our guide to help you fight chronic fatigue.
Sources:
[1] European Agency for Safety and Health at Work. (2007). Expert forecast on emerging psychosocial risks related to occupational safety and health .
[2] Ramsay General Health Foundation. (October 2017). Health Communication Festival - The French and stress.
[3] STORA, Jean Benjamin. (2019). Stress . Humensis. ISBN: 978-2-7154-0209-6
By Jean Benjamin Stora
[4] SONG, J and others. (2014). Effect of a probiotic mixture on intestinal microflora, morphology, and barrier integrity of broilers subjected to heat stress. Poultry Science, (93)3, 581-588, ISSN 0032-5791.
[5] FESTY, Danièle. (2018). My Bible of Essential Oils. Leduc Éditions. ISBN: 979-10-285-1110-4
[6] TROUSSELARD, Marion. (2022). Sleep and stress. National Defense Review, 36-42
