Stress Management and Health: Strategies to Reduce Stress and Promote Well-being

2023-11-17 17:26:00
It is characterized by the activation of the sympathetic nervous system and the release of hormones such as cortisol and adrenaline. Effective stress management is essential to maintain optimal health (Illustrative image Infobae)

Stress is a common reaction of human beings, it occurs when we perceive threats or challenges to our well-being and before these tense situations we respond with physical, mental and emotional changes, according to the World Health Organization (WHO).

The symptoms of stress can vary depending on the person, as can the strategies used to cope with them. In this framework, this feeling of tension can cause or exacerbate various health problems, both physical and mental, from suffering from cardiovascular diseases to affecting people’s quality of sleep.

A investigation published by Healthcare magazine explored how perceived stress is associated with obesity and hypertension, both young and old.

On this occasion, the information of 3,457 people from a national project in South Korea was used. In men, stress was linked to excess weight, while in women it was related to changes in blood pressure. Among older people, that relationship was found to be less prominent.

Prevention and management of stress are considered important aspects in the treatment of obesity and the promotion of healthy lifestyles (Getty Images)

In the conclusions, the analysis underlined the relevance of understanding the role of stress in metabolic disorders to develop adapted preventive and therapeutic methods.

In the same sense, according to a report from Harvard Medical School, this problem causes the adrenal glands to secrete cortisol, a hormone that not only increases appetite but also affects general motivation, including the desire to eat.

And study published by the journal Cureus suggested that stress increases the risk of cardiovascular disease through pathophysiological mechanisms such as elevated blood pressure, endothelial dysfunction and metabolic alterations. These findings highlight the importance of integrating strategies to manage this feeling of physical and mental tension to prevent heart disease in high-risk populations.

As background, a investigation of the Journal of the American Heart Association focuses on examining how psychosocial factors at work, measured through models of job strain, effort-reward balance, and perceived organizational justice, influence cardiovascular health.

Chronic stress increases cardiovascular risk through hormonal changes, harmful behaviors, inflammation and metabolic disorders (Getty)

This summary concluded that an imbalance in these dynamics is associated with a significant increase in the risk of coronary heart disease. This highlights the importance of promoting an equitable and fair environment to reduce stress and protect employees’ heart health.

According to the Mayo Clinic, a nonprofit organization dedicated to the practice of medicine, worries regarding work, studies, health or family can keep the mind active at night, making it difficult to sleep.

According to a study From the Journal of Sleep Research, stress can delay or advance the circadian rhythm (physical, mental, and behavioral changes that follow a 24-hour cycle), which can cause problems falling asleep or staying awake at appropriate times.

Likewise, the authors point out that “future research on sleep reactivity is needed to clarify its neurobiology, characterize its prospective long-term associations with insomnia and shift work disorder phenotypes, and establish its prognostic value for mental illnesses and other non-sleep-related disorders.

Cortisol, known as the “stress hormone”, can remain at high levels if a person is worried, thus affecting normal sleep cycles (Illustrative image Infobae)

A recent study by the consulting firm Voices in collaboration with the Worldwide Independent Network of Market Research and Opinion Poll (WIN) analyzed the perception of psychological well-being in approximately 30,000 people from 39 countries. In Latin America, Paraguay stands out with 95%, leading positive assessments of mood. However, the report indicates that at the lowest part of the spectrum, Ecuador registers 69%, and Peru together with Argentina are at 68%.

In this sense, the World Health Organization (WHO) establishes a series of recommendations to prevent stress and increase psychological well-being:

-Establishing a daily routine that includes moments for food, leisure and exercise can increase the feeling of control and calm in daily life.

By exercising, people improve their cardiovascular health, increase their energy and gain confidence in their physical abilities, which can result in a perceived reduction in stress (Illustrative image Infobae)

-Having a restful sleep is crucial for physical and mental health as it involves consistent schedules and a conducive environment for sleeping. In addition to limiting the use of electronic devices before going to bed.

-It is vital to maintain social connection by sharing concerns and feelings with family and friends to reduce stress and promote emotional well-being.

-Follow a balanced diet and stay hydrated with regular consumption of fruits and vegetables. In this way, it contributes positively to health.

-Performing regular physical activity helps manage stress, whether through intense exercises or simple walks, and it is recommended to limit exposure to the news.

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