Health Topics for Exercise and Fitness

Smoking Cessation

Stress: Its Effects On The Body

Nearly everyone feels stress on a daily basis. Stress is the body's response to challenging situations and circumstances. When stressed, the body produces chemicals to prepare for a "fight-or-flight" response. This gives us the energy to fight or run away in life-threatening situations. Even when there is no danger to our life, many situations trigger this response. If stressed too frequently, the body may suffer harmful effects.

When the fight-or-flight response is triggered, the body responds in the following ways:

• Digestion slows down, redirecting blood to the muscles and brain.

• Breathing increases and supplies more oxygen to the muscles.

• The heart beats faster and raises blood pressure.

• Perspiration increases to cool the body.

• Muscles tense up to prepare for action.

• Chemicals are released to help blood clot.

• Sugars and fats are released in the blood stream to provide fuel.

Some sources of stress are fears and worries, relationships, lifestyle changes, commuting, disease, drugs, finances, school, and work. When "stressed out" for long periods of time, people become tired, irritable, anxious, or depressed. If it goes on without relief, illness and disease may result.

Relaxation allows recovery from the fight-or-flight response. During periods of stress, always take time to care for both your body and mind.

Relaxed breathing is the quickest and easiest way to release some stress. Try this simple relaxation technique:

• Put your tongue on the roof of your mouth just behind your front teeth. Leave it there. Breathe in through your nose to the count of four. Then, relax your tongue and breathe out of your mouth to the count of four. While breathing out, form a circle with your mouth as if blowing bubbles. Use this relaxation method anytime, anywhere.

Take time for relaxation every day. Exercise and, for a few minutes do not think about things that are out of your control. Take action when you can make a difference. Prioritize your time. Do not smoke. Avoid excessive caffeine and alcohol. Learn to adapt to change. Remember that the mind and body work together. When the body is healthy, emotions are more positive and steady. Learn to manage your stress in more efficient ways.

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