In today's fast-paced world, stress is a common companion in our daily lives. From work pressure to family issues, stress affects us in various ways, and its impact on the body goes beyond emotional health. Below, I’m exploring how underlying stress will impact you physically and discuss effective ways to help restore balance.
The Physiological Effects of Stress
Stress triggers the body's natural "fight or flight" response, a mechanism that was crucial for survival in ancient times. However, in our modern lives, stress has taken on different forms, often relentless and underlying affecting us different ways. When we experience stress, our body releases stress hormones such as cortisol, which prepares us for action.
However, today's stressors often don't require physical action, like running or fighting, but your body will respond in the same way, releasing glucose from your liver for fast energy. If this glucose isn't used, it may ends up being stored as fat, typically around the middle. Chronically high cortisol levels could also lead to insulin resistance due to these mechanisms at play. Moreover, stress diverts energy away from our digestive system – as who needs to be eating when they are running away from that tiger! ( or so the body thinks). This often leads to digestive distress such as bloating and gas.
Understanding the Vagus Nerve
To combat the negative effects of stress, you need to activate your parasympathetic nervous system, also known as the "rest and digest" mode. You can do this by stimulating your vagus nerve- the longest cranial nerve that connects your brain to various organs, including the gut. When the vagus nerve is activated, it triggers a relaxation response, calming our heart rate, breathing, and overall nervous system.
Techniques to Stimulate the Vagus Nerve
Deep Breathing: Practice deep breathing exercises, inhaling slowly through the nose and exhaling through the nose. Focus on the temperature of the air as you breathe in and out. Counting your breaths and increasing the duration of inhalation and exhalation can be helpful.
Meditation: Engage in regular meditation or guided meditation sessions to quiet the mind and promote relaxation.
Singing, Humming, and Gargling: Activities that involve using your vocal cords, like singing, humming, or gargling, can stimulate the vagus nerve effectively.
Reflexology and Enjoyable Exercises: Consider reflexology or exercises that you genuinely enjoy, as they can also have a positive impact on vagal tone.
Laughter: Natural laughter is a powerful way to stimulate the vagus nerve and promote relaxation.
Mindful Eating and Stress Reduction
Incorporating mindfulness into eating habits can also help manage stress and support digestion. When stressed, try to step away from screens and distractions before meals. Take a few deep breaths to calm the nervous system before eating. As you eat, practice mindful eating, savouring the taste, texture, and aroma of your food. This approach can encourage your body to focus on digestion, enhancing the assimilation of the nutrients from your food.
Embracing these practices can help you to navigate the challenges of daily life with greater resilience, helping to optimise both your emotional and physical wellbeing