The constant barrage of stresses that we encounter day to day in our lives have an escalating effect on our health, whether if it's immediate or laying dormant within us, bad stress is the prime suspect that will be at the root of all ills and well-being and future disease.   When you think of stress it is easy to assume that it is solely to do with how well we can handle inconveniences or nuisances at a mental level but this is just one of the many different stresses that can grind our bodies down and eventually change our physiology and waistline.     

The good and the bad    

Physical stress in the form of exercise is beneficial for the muscles and bones; sufficient amounts maintain an optimal metabolic rate.   Over-exercising can be as bad for your health as not doing enough causing immune system suppression, which can lead to upper respiratory infection, chronic fatigue and a number of other illnesses.  

Chemical stress : our bodies are made up of naturally produced chemical reactions essential for health, including hormonal and biochemical changes needed to survive.   Many of the bad chemical stresses for our bodies are the synthetic kinds that are found in medical drugs and agricultural chemicals used in the food chain, our bodies don't have the mechanisms to neutralise them and many health problems have been linked to them.                 

Electromagnetic stress : The good electromagnetic stress is sunlight; we need the sun to survive but it also produces vitamin D.   The health benefits of this vitamin include building and strengthening bones, regulating calcium metabolism, influencing moods and boosting metabolism.   On the other hand, over exposure to the sun resulting in sunburn is bad for your health.   Extremely low frequency pollution emitted by electronic devices including mobile phones can cause dysfunction in the hormonal and autonomic nervous systems.  

Mental stress : the good mental stresses that help develop our minds include using our minds to think positive and setting and achieving goals or overcoming hardship to become a better stronger person.   Bad psychic stress includes thinking negative, taking on more work than you can handle and rushing.   Being surrounded by negative people and listening to verbal abuse is also unhealthy.  

Nutritional stress : the challenge of digesting, assimilating and metabolising of a natural balanced diet is a good stress for the body.   A bad nutritional stress is under/over eating.   Eating foods with toxins such as pesticides, preservatives and colourings is also very stressful to the digestive system that can lead to disease.  

Thermal stress : the good stress is maintaining body temperature and the bad stress is being too hot or too cold.               

How the nervous system responds to stress

It is the autonomic nervous system that deals with all the bad stresses in the body and when the demand develops too great for the body it begins to fall out of balance making it vulnerable to disease.   The part of the autonomic nervous system that is activated for this role is referred to as the catabolic system (sympathetic nervous system), which is a tissue destructive response.   Every time this response is activated levels of a stress hormone called cortisol is elevated.   When levels of this stress hormone is above normal your growth hormone and repair hormones are suppressed.   When this happens another branch of the nervous system is suppressed (the parasympathetic nervous system) that digests food and repairs the body.   This is bad news for bodybuilders or dieters wanting to lose weight or individuals wanting to achieve good health.   Both branches are always at work, its just a matter of which branch is dominant.   It can be unavoidable changing a fast paced life but stress can be better managed with improved nutritional and lifestyle choices and relaxation techniques which all influence balancing the nervous system.    

The stress hormone

Cortisol is the body's main stress hormone, it naturally peaks in our bodies between 6 and 9 a.m. and starts dropping in the afternoon as the sun goes down to make way for melatonin allowing an increase in growth and repair hormones.   But when we're under chronic stress our cortisol level is above normal and breaks this natural cycle.   It is not just stress that can elevate cortisol levels; stimulants such as caffeine, cigarettes, sugar and alcohol can trigger a release.   As well as effecting sleep quality high cortisol levels is related to numerous weight gain issues.   The bottom line is too much cortisol in the blood blocks your weight loss efforts or bodybuilding potential.  

Blood sugar levels and cortisol

One cause that can trigger a sympathetic (catabolic) response is food choice in the tune of quality and macronutrient quantity at each meal.   For example, for most people eating a meal that is made up of just carbohydrates and not balanced with protein and fat will cause a rise in blood sugar, excess insulin causes the body to release more cortisol.   The metabolic effects of elevated cortisol levels according to 'The Cortisol Connection' by Shawn Talbott PHD states that a loss of muscle mass occurs due to the breakdown of muscles, tendons and ligaments, a decreased synthesis of protein, reduced levels of DHEA, growth hormone, IGF-1 and thyroid stimulating hormones as well as a drop in basal metabolic rate.  

The next time you eat cereals, toast, yoghurt or bagels for breakfast remember that you are eating carbohydrate rich foods by themselves without protein and fat to balance the meal.            

Symptoms of too much stress

There are some common indicators of sympathetic dominance (the catabolic system) that can help determine your current status.  

Poor digestion/<salivation
Constipation
Anxiety
>­Respitory/heart rate
Poor sleep quality
Night sweats
Orgasm/genital inhibition
Waking un rested
Nervousness
Jittery
>­Muscle tension
­>Inflammatory conditions
­>Susceptibility to infections                

The solution

Considerations need to be taken into account when planning diets and exercise routines based on the individual's daily physiological load.   In simple terms exercise (which is another stress) may be detrimental to a persons health and weight management efforts if already overstressed.

Effective and natural ways to reduce stress is to enhance sleep quality; improve quality and quantity of nutrition, relaxation exercises, getting out in nature and meditation.   When symptoms improve a more vigorous approach to exercise selection can be adopted.