Stress is a common phenomenon in daily life. It is indeed a normal and physiological reaction of the body to difficult or dangerous situations, but it becomes problematic when it becomes chronic.
What are its mechanisms and what assets can limit its impact? Answers in this article.
Mechanisms of stress
Stress is a response of the nervous system to a situation perceived as a threat or a challenge. When a person is exposed to a stressor, the brain triggers a chain reaction:
The hypothalamus releases stress hormones called corticotropins (CRH). These hormones stimulate the pituitary gland, located at the base of the brain, to release adrenocorticotropic hormone (ACTH). ACTH reaches the adrenal glands, located above the kidneys, and stimulates the production of cortisol.
Cortisol has powerful effects on the body, increasing heart rate, blood pressure, and blood sugar, while temporarily blocking non-essential functions such as digestion and reproduction. At the same time, the well-known catecholamines (dopamine, adrenaline, and noradrenaline) are secreted.
These physiological reactions are designed to prepare the body to react quickly, but they are also temporary so as not to affect the organism. The stress hormones, cortisol and catecholamines, then act in a feedback loop on the brain.
However, prolonged exposure to stress leads to excessive cortisol secretion, thus preventing recovery and a return to balance, exhausting the body and having detrimental effects on health.
Effects of chronic stress on the body
Excessive stress can have many negative effects on the body.
Cardiovascular: it can increase the risk of cardiovascular diseases such as high blood pressure, strokes and heart attacks.
Digestive: it can cause digestive problems such as abdominal pain, bloating and diarrhea.
Endocrine: Chronic stress affects the production of hormones such as insulin, which can lead to health problems such as diabetes.
Immune system: it can weaken the immune system, thus increasing the risk of viral, bacterial infections…
Muscular: Stress can cause muscle tension and chronic pain.
Mental health issues: anxiety, depression and sleep disorders…
In addition to implementing essential vital hygiene measures (healthy diet, regular physical exercise, oxygenation and breathing, etc.), certain natural active ingredients can help the body resist in the event of intense stress.
Stress and natural active ingredients
Rhodiola : Rhodiola is an adaptogenic plant native to the arctic and mountainous regions of Asia and Europe and known for its anti-stress properties. It can help reduce fatigue, improve mood, and promote stress resistance.
Ashwagandha : Ashwagandha is another adaptogenic herb, native to India, that is often used in Ayurvedic medicine. Research shows that it can help reduce cortisol levels in the body. It helps improve physical and mental stamina, mood, and reduce anxiety.
Chamomile : Chamomile is a plant with relaxing properties that can help calm nerves and promote relaxation. It is often consumed as an herbal tea to relieve stress and anxiety.
Passionflower : Passionflower is a plant native to the subtropical regions of South America. It is often used to help reduce anxiety and insomnia.
Valerian: Valerian is a sedative plant that can help relieve insomnia and nervousness caused by stress.
St. John's wort : St. John's wort is a plant often used to treat mild to moderate depression. It can also help reduce anxiety and stress. However, be aware that it interacts with many medications!
L-theanine : L-theanine is an amino acid naturally present in green tea. It has relaxing effects on the brain and can help reduce anxiety and promote concentration.
Magnesium : Magnesium is an important mineral involved in many bodily functions, including stress regulation. A magnesium deficiency can increase stress reactivity, so maintaining adequate levels is important.
It is important to note that while these natural ingredients may be beneficial for some individuals, their effects can vary. It is recommended to consult a healthcare professional before using dietary supplements, especially if you have pre-existing health conditions or are taking medication.
