Stress & Your Health

How Stress Impacts Your Health & What You Can Do About It

Author

Dr Obinna Eleweanya
February 21, 2025

We have gradually evolved into a pressure-cooker, frantically-paced, on-the-go society, with so many positive developments but it has come with a prize.

Chronic stress disrupts your gut microbiome, weakens your immune system, and even shrinks crucial brain regions. But there's empowering news: strategic use of nutrition, exercise, and mindfulness can rewire your resilience.

This edition of the ObikingAi Health Newsletter explores the multifaceted role of stress in health. It provides practical strategies for managing its impact, using the Mouth(diet), Muscle (physical activity), and Mind (mindfulness) concepts.

Stress is ubiquitous in our modern world. While a certain level of stress can be motivating, chronic stress has detrimental effects on both physical and mental health.

However, did you know that your dietary choices significantly influence your stress response? Certain foods can exacerbate stress, while others provide essential nutrients for resilience. This edition explores how nutrition supports your body during stressful periods.

Physical activity is a potent stress reliever. Movement releases endorphins, promoting mood elevation. We'll discuss how regular exercise, including cycling, can effectively manage stress and enhance overall well-being.

Stress often originates from our thoughts and perceptions. Cultivating mindfulness and practicing stress-reduction techniques are crucial for mental clarity and emotional balance.

Take a moment to check in with yourself using our quick stress assessment tool below. Knowing your stress level is the first step towards managing it and improving your overall well-being!

Table of Contents

The Whys and How of Stress:

What is Stress?

Close your eyes for a moment—and imagine it. You’re walking through the African savanna; the sun is setting, and the air is warm. You hear the rustling of tall grass. Suddenly—you lock eyes with a lion. Time freezes.

Your heart—races. Your breath—sharpens—every muscle—tenses. You are ready to fight—or run—for your life.

This is the stress response system in its purest form. A primal surge designed to give you a fighting chance when life is on the line. But here’s the thing—that same system, the one that saved your ancestors, is the one firing when you check an email from your boss, get a bill you can’t pay, or sit in bumper-to-bumper traffic.

Same system. Same hormones. Same reactions. But the threats? They’ve changed.

Stress is the body's physiological response to a perceived threat. This "fight-or-flight" response involves the release of hormones like cortisol and adrenaline, preparing the body for action. Acute stress is a short-term response to a specific event, while chronic stress is prolonged and can have detrimental effects on health.

Effects of Stress

The Impact of Chronic Stress

Chronic stress can disrupt various bodily systems. It can contribute to cardiovascular disease by increasing heart rate and blood pressure. It weakens the immune system, making individuals more susceptible to infections. Digestive issues like irritable bowel syndrome are also linked to chronic stress. Furthermore, stress can contribute to mental health challenges such as anxiety and depression.

The Gut-Stress Connection

The gut-brain axis is a complex bidirectional communication pathway. Stress can disrupt the gut microbiome, leading to imbalances that can further exacerbate stress. Conversely, an unhealthy gut microbiome can contribute to increased stress hormone production. Diet plays a crucial role in this connection, as certain foods can nourish the gut microbiome and support stress resilience.

The Mind-Body Connection

Stress manifests not only physically but also mentally and emotionally. As perceived threats, mortgages, bills, and others create negative thought patterns, worry, and anxiety can contribute to the experience of stress. Mindfulness practices, such as meditation and deep breathing, can help to calm the mind, regulate emotions, and reduce the impact of stress on the body.

The Typical Stress Response. “The Fight, Fright, Flight”

  • Heart rate surges – Your heart becomes a pump on overdrive, pushing blood to your muscles and brain.

  • Blood vessels constrict – Redirecting blood away from your skin and digestive organs toward your limbs—because digestion can wait when you’re running from danger.

  • Breathing quickens – Your lungs flood your bloodstream with oxygen—fuel for your muscles.

  • Blood sugar spikes – Glucose is dumped into your bloodstream—a quick energy burst for survival.

  • Pupils dilate – Your vision sharpens; you need to see every detail.

  • Muscles tense up – Ready to sprint or strike.

Health Trivia

Titbits of Healthy Living: Stress Management

  • Prioritize sleep: Aim for 7-9 hours of quality sleep per night.

  • Practice deep breathing exercises: A few minutes can help calm your nervous system.

  • Connect with nature: Spend time outdoors to reduce stress and improve mood.

  • Limit caffeine and alcohol: These substances can exacerbate stress responses.

  • Find a hobby: Engage in activities that bring you joy and relaxation.

Practical Health Tips for Stress Reduction:

Stress is inevitable in modern life, but managing it makes all the difference in our well-being. Today, let's explore powerful strategies beyond mere coping mechanisms, diving deep into practices that can transform how you handle stress daily.

Mindful Movement:

Picture this: the gentle hum of wheels on pavement, the breeze kissing your skin as you pedal through scenic routes. Regular cycling isn't just exercise; it's a stress-busting journey. The rhythmic motion releases endorphins, your body's natural mood elevators, while the outdoor environment offers a serene escape from daily pressures. Whether it's a leisurely ride through local trails or a brisk commute, cycling nurtures both body and mind, making stress melt away with each pedal stroke.

Nourishing Your Nervous System:

Fuel your body with foods rich in nutrients that support stress resilience. Incorporate leafy greens, berries rich in antioxidants, and omega-3 fatty acids found in fish like salmon or seeds like chia and flaxseed. These foods not only nourish your body but also support brain health, enhancing your ability to manage stress effectively.

Mental Resilience and Mindfulness:

Meditation isn't just sitting in silence—it's a profound tool for stress management. Take time each day to sit quietly, focusing on your breath or a calming mantra. This practice fosters mindfulness, helping you observe stress triggers without becoming overwhelmed. Through meditation, you develop resilience, rewiring your brain's response to stressors and promoting a sense of calm that permeates your daily life.

Sleep and Social Connections:

Quality sleep is non-negotiable for stress management. Establish a soothing bedtime routine, limit screen time before bed, and create a sleep-conducive environment. Adequate rest allows your body and mind to recharge, lowering cortisol levels (the stress hormone) and preparing you to face each day with clarity and energy.

Learn to make it a priority to nurture relationships and seeking support when needed. Social connections act as buffers against stress, providing emotional support and perspective. Whether through friends, family, or support groups, sharing your experiences and receiving encouragement can lighten your stress load and foster a sense of belonging.

Reduce Screen time, learn how to say No, and embrace self care.

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"The greatest weapon against stress is our ability to choose one thought over another." 

William James