Stress - Lifestyle Disease
Stress can be defined as pressure, strain, tension or a
sense of inner conflict which influences our perceptions and reactions to events
How does stress affect our bodies?
- Causes chronic fatigue, digestive upsets, headaches, and
- Reduces immunity.
- Increase blood pressure and the risk for stroke and
- Worsens an asthma attack.
- Trigger behaviors that contributes to death and
disability, such as smoking, alcoholism, drug abuse, and over eating.
- Leads to impotence.
- Makes it harder to take steps to improve health, such as
giving up smoking or making changes in diet.
Stress can cause both mental and physical symptoms. The
effects of stress are different for different people.
Mental Symptoms of Stress
- Inability to concentrate
- Feeling excessively tired
- Trouble sleeping
Physical Symptoms of Stress
- Dry mouth
- A pounding heart
- Difficulty breathing
- Stomach upset
- Frequent urination
- Sweating palms
- Tight muscles that may cause pain and trembling.
Coping with Stress
- Relaxation – Deep Relaxation Technique, Quick
Relaxation Technique and Instant Relaxation Technique as well as Yoga Nidra.
- Regular exercise – Yoga and Aerobics.
Tips to reduce stress at workplace
- Arrive early in office to plan your work
- Organize the work to avoid rushing
- Learn to say no and don’t take on too much
- Delegate work
- Eat a light lunch
- Avoid working late
- Aim for 6-8 hrs of sleep
- Eat balanced diet and at time
- Make sure you have three good meals a day, with plenty
of fruit, vegetables, and filling food like bread, rice, or noodles.
- Recommended dietary modifications: Your diet
influences most of the lifestyle disorders. The important thing about your
- Time (meals and snacks should be taken about the
same time every day)
- Quantity (eat an equal amount everyday)
- Quality (eat varied types of food and not too much
of the same type).
- Avoid perk me ups: Perk me ups are substances with
chemicals which can lift your moods temporarily. Things like glucose,
cigarettes, caffeine, alcohol and drugs like marijuana and cocaine may bring
temporarily relief but can wreck your lives in the long run.
- Quit smoking
- Control intake of alcohol: Alcohol may seem to calm you,
but it only masks the symptoms of stress for a while. Excessive alcohol (and
drugs) will only make you feel more stressed than ever when the effects wear
- Exercise regularly.
- Taking a walk at lunch
- Using the stairs instead of the lift.
- Walking instead of driving to the local store.
- Sleep Enough: As our days get cramped with work we
compromise on our sleeping hours. But do not forget that like any machine the
body also needs a cooling off period. A good sleep ensures that all our vital
organs are rested adequately so that they can service you better the next day.
Continuous late working and altered sleep timings, though by itself do not
pose any major health threat, increase our vulnerability to diseases.
- Avoid large meals and stimulants such as coffee,
alcohol and tobacco at bedtime.
- Avoid going to bed on an empty stomach. Milk, cereals,
biscuits and bananas are believed to help get a good sleep.
- Avoid strenuous exercise before sleep.