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Staying Healthy Under Stress

By KATHY A. BARNEY

It comes as no surprise that the more stressed we are, the more susceptible to illness, disease, and infection we become. Studies are continuously showing the negative efforts of the hormones - especially cortisol, released during prolonged stress on the immune system.

Stress is a fact of life and our constant companion. We cannot be engaged in life and escape it, but stress does not have to become our self-destructive enemy. Our responses to the stressors in our lives can have very positive effects - even life-saving and extremely motivational!

What we need for optimal functioning is a balanced arsenal of knowledge and techniques, practiced regularly, to counteract the negative effects of experiencing stress. The following stress management techniques have been shown to decrease the negative effects of stress and impact positively on the immune system.

At the first sign of stress:

  1. Breathe. Slow down your breathing and take every breath deep into the lungs.


  2. Hydrate. Take a drink of water. Our bodies are 40-60% water and almost all of us walk around in a mild state of dehydration. Water is involved in every cell and physiological process of our bodies. It is our most important survival nutrient. We can live weeks without food, but only days without water. Relying on thirst alone does not meet our need. In fact, light color and increased quantity of urine is a better indicator of adequate hydration status than thirst. The average healthy adult needs 10 ounces of water for every 30 pounds of body weight plus one cup for every caffeinated drink and two cups for every alcoholic drink. We need an additional two cups of water for every pound lost after exercise. Benefits of good hydration include increased energy, increased concentration, and increased mental and physical coordination. Water also serves as an aid in weight loss.

On a regular basis:

  1. Sleep. Our bodies need sleep to rest and restore. Our cells repair and our immune system gets a boost when we get adequate sleep. Adequate sleep is essential for health and exactly what is adequate is an individual matter. You are not getting enough sleep if: (1) you need an alarm to wake up; (2) if you hit the snooze button; (3) if you are asleep five minutes after your head hits the pillow; or (4) if you do not feel rested when you wake up


  2. Exercise. At least three to five days a week, raise your heart rate for at least 20 to 30 minutes. Walking is one of the simplest, best, and most popular forms of exercise. A good pair of walking shoes is all you need. Be sure they fit well. Do not wear running shoes for walking. They are built up with cushioning in the heel with little in the forefoot. Some people experience shin splints when walking in running shoes because of this. If you plan on being a walk/jogger, then look into wearing cross-trainers. Do muscle strengthening and stretching two to three times a week for 20 to 30 minutes.


  3. Relax. Separate from exercise, play, and sleep, relaxation techniques (when practiced regularly at least 10 minutes day) can help alleviate the negative effects of stress.


  4. Play. At least 5 to 10 minutes every day should be a time free from responsibilities, decisions, and structure. A time to laugh and be free. Learning something new, developing a new skill, exploring, regaining the fun and fascination of life are not only great confidence builders, but are also necessary for health in a world full of demands and pressures. Play is a healthy release no matter how old we are! One of my favorite Oliver Wendall Holmes quotations is: "We do not quit playing because we grow old, we grow old because we quit playing."
 


About the Author:

Kathy A. Barney, B.A., R.N., M.A., was Stress Management Coordinator for Indiana State University Student Health Services / Promotion from 1997-2000.

 
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