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Stress - The Price We Pay For Modern Life By Mumtaz Khalid Ismail
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There is no one in the world who is free from stress. Stress and its related problems are on increase day by day. Even our children are not spared of stress in the present world. Mechanised world with increasing greed for the materialistic gain has put lots of strain on us. Earlier our family systems used to provide lot of emotional and financial support and used to act as a shock absorber to our problems to an extent. Breaking down of joint families due to various factors and the increased space of life has added a great deal in increase in the incidence of stress. There are personal variations in reaction to stress. People like type I characteristic are more prone to get the ill effects of stress.
Stress can cause problems directly or can aggravate existing disease. In this modern world due to the high pressure lifestyles with little time to release the tension and eating junk food leads to ruining the health with diseases like arteriosclerosis, high blood pressure etc. Researchers also suggest that because of the day to day pressure can also weaken the immune system and cause a high incidence of minor illness such as cold, coughs etc.
If your answers to these following questions are yes for more than five then there is more chances that you are over stressed.
- Often feel close to tears.
- Easily shout at those around you.
- A reduced sex drive.
- Bad sleep.
- Fiddle with hair and bite nails.
- Difficulty in concentration.
- Impossible to make decisions.
- Eat if you are not hungry or skip meals.
- Lethargy all the time.
- Excessive drinking and smoking.
Stress affects the whole body, mind, feeling and behaviour. The most common symptoms are neck pain, headache, lower back pain, fast pulse, sweating, severe dryness of the throat and mouth, sleeplessness and weakness and poor concentration. The major changes are as follows -
A. Physiological
- Increase in heart rate
- Increase in blood pressure
- Muscular tension
- Slowing down of digestive system
- Adrenaline and noradrenaline release
B. Behavioural
C. Cognitive
- Decreased performance level
- Avoidance of stressful situations
- Inactivity
- Distortion of thinking
- Reduced intellectual function
- Unproductive, anxiety generating pattern of thinking
- Indecisiveness
Stress and stress related diseases have effect on all systems of the body. Few of the major ill effects are -
A. Behavioural and psychological
B. Central nerve system
- Fatigue and lethargy
- Head ache and other aches
- Lack of sleep
- Emotional disturbance
- Various minor and major psychological illness
- Impotence or frigidity
- Alcoholism
- Drug abuse
C. Cardiovascular system
- Stroke
D. Respiratory system
- Hypertension
- Coronary heart disease
- Rhythm disturbance of heart
- Asthma
- Hay fever
E. Locomotor system
F. Immunological disorders
- Rheumatoid arthritis
G. Gastrointestinal system
- Lowered resistance
- Autoimmune disease
H. Genitourinary system
- Ulcer
- Irritable bowel syndrome
- Diarrhoea
- Nausea and vomiting
- Ulcerative colitis
I. Skin disorders
- Diuresis
- Eczema
- Psoriasis
- Acne
Good nutrition, exercises, meditation and other relaxation techniques will fight back the stress to a great extent. Behavioural therapy and medication may be required in some cases. You could take a brisk walk or talk your problems over with a friend or a professional counsellor. Walking is the best form of exercise. Regular physical exercise plays an important role in reducing stress. Exercise not only keeps the body physically fit it also provides mental relaxation. A regular vacation will relieve stress to a great extent.
Food is an important aspect to relieve stress. Remember to include certain nutrients in the diet when you are stressed since the body quickly uses up these nutrients especially the central nervous system. To increase the energy levels and reduce fatigue caused by stress try eating small and frequent meals. This should be mainly from complex carbohydrates like whole wheat bread, rice, potatoes, wheat germ, cereals, eggs, sprouted pulses, and oats. These foods supply a steady stream of energy to the body and also have a calming effect on the brain. B vitamins are required to release energy and for maintaining the healthy nervous system. Vitamin C and zinc rich foods should be taken for the resistance to infection. These nutrients are found in citrus fruits, liver, meat, dairy products, whole grain cereals and seafood. Eat slowly and don't be in a hurry while eating your meals. Alfalfa seeds, sprouts, tulsi leaves, banana are also highly beneficial for the treatment for stress. Cut down on excessive amounts of tea, coffee since these stimulate feelings of anxiety rather than calming down. Some people tend to smoke and drink alcohol during times of stress. This do not help in any way to relive stress and only rob the body of valuable nutrients and causes other ill effects.
- Practice some form of relaxation technique such as yoga, meditation or deep breathing exercises.
- Do regular physical exercises.
- Face the cause of the stress and do some thing to solve that problem.
- Talks to a professional counsellor.
- Go for regular holidays.
- Eat regular and healthy meals.
- Avoid excessive amounts of caffeine, alcohol and smoking.
- Sleep at least eight hours a day.
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