What is stress and how does stress work in your body?

The year has already begun, and with it probably your regular routine as well. Are you back into it smoothly, or do you need some time to get into the swing of things? Or have you perhaps made such a flying start that you've somewhat overextended yourself? Many of us set high standards. You want to be the best parent, the most sociable friend, and excel at work. That's quite a lot to juggle. It's not surprising if you occasionally experience stress. How can you ensure that you recharge your battery in time and maintain mental balance? The key is to integrate relaxation into your daily routine and plan a moment for yourself every day, no matter how small or large. In this article, we provide tips to better maintain balance for yourself. But first, let's delve deeper into what stress actually is and how your body responds to it.

Is stress important for your body?

According to Professor Dr Hans Selye, the discoverer of the stress hormone, there are two types of stress: eustress and distress. Eustress refers to good stress, the short-term stress that everyone needs and that the body can handle well, such as during sports or an exam.

Distress is stress that persists too long, causing the body to become unbalanced. If this period of stress lasts too long, you may start experiencing stress-related symptoms. Blood sugar levels become deregulated, your blood pressure and cholesterol may rise, and you sleep increasingly poorly. You enter a physical exhaustion phase, which particularly affects the adrenal glands. Naturally, you want to prevent this, so regularly check in with yourself and ensure you get enough relaxation, especially when you are busy.

Not all stress is the same

These are the three phases of stress and how to recognise them

The General Adaptation Syndrome (GAS) distinguishes three phases your body goes through when you experience stress. From short-term stress that gives an adrenaline boost to long-term stress that can negatively affect your health.

• Phase 1 is short-term stress where the adrenal glands secrete adrenaline. The pupils dilate for better vision, heart rate and blood pressure increase to deliver oxygen and glucose to muscles and vital organs. Digestion almost comes to a halt, and the liver produces glucose and fat so that if the situation lasts longer and the glucose is used up, fat is immediately available as fuel, the fight or flight response.
• Phase 2 is long-term stress where the adrenal glands secrete cortisol to protect the body from the harmful effects of high adrenaline levels. The body is under pressure and demands extra nutrients, but because digestive functions are significantly reduced, absorption is hindered. The body now demands quick carbohydrates as fuel, which can lead to unstable blood sugar, causing mood swings, irritability, night sweats, anxiety attacks, and insomnia.
  Most people get through these first two phases well, even if they occur frequently. By taking good care of yourself, eating healthily, exercising sufficiently, sleeping well, and seeking relaxation through yoga and meditation, you can support your body.
• When these healthy routines are not balanced, you can end up in phase 3 where the prolonged elevated cortisol level eventually exhausts the adrenal glands, and cortisol production comes to a halt. Cortisol is often seen as a culprit but is actually an anti-stress hormone. Its task is to counteract inflammatory reactions in the body associated with chronic stress. Insufficient cortisol also accelerates the ageing process, so there is even more reason to maintain your mental balance and incorporate enough relaxation.

Why you may not always be aware of stress

Today, we are reachable 24/7, which has many advantages. You can easily stay in touch with friends and family, wherever they are. Or you can open your laptop at home if you're brimming with inspiration. The downside is that we also receive more (negative) news and stimuli than ever before, often unconsciously remaining 'on'.

This can cause you to remain stuck in phase 2 more often, signalling your hormonal system and neurotransmitters to stay continuously alert. Long-term disruption, where cortisol is lowered, and blood sugar becomes deregulated, affects the brain and negatively impacts neurotransmitters like serotonin, GABA, and dopamine. When these are out of balance, it can lead to depressive symptoms, anxiety, and concentration problems.

How to recognise the phase of stress you are in?

Adrenaline high, phase 1: These are normal, short-term stress situations such as tension before an exam or during intensive sports, which can actually help you give that little extra. You may feel your heart pounding in your throat, you start sweating, but after your effort, you feel your body relax, the release.

Cortisol high, phase 2: In this phase, you may start developing various stress symptoms such as loss of concentration, poor sleep, low libido, or wounds that heal poorly. It can also negatively affect your blood pressure and cholesterol, and existing conditions like menopause or PMS may worsen.

Cortisol low, phase 3: This is the final phase and manifests as stress symptoms such as severe fatigue, low blood pressure, general malaise, low blood sugar, muscle cramps, dry skin, and concentration problems.

Curious about your stress level?

With the Vitaminstore cortisol test, you can gain insight into your stress hormones and receive tailored advice from our health coaches.

Want to reduce stress? Our tips:

It's clear that, especially in times of stress, it's extra important to maintain a good balance between exertion and relaxation. Here are four tips you can incorporate into your daily routine to ensure your energy balance remains stable:

1. This tool is always effective and always at hand: your breathing. You can see your breath as a switch from exertion to relaxation. If you feel tension or anxiety, you can apply the 4-7-8 breathing exercise to calm down: inhale for four counts, hold your breath for seven counts, and exhale for eight counts.
2. Adequate and healthy nutrition keeps your body better balanced. Eating too little can make a low blood sugar level cause irritability, while eating too much can make you sleepy. Handy hack: if you make a cup with your hands, you have a personal measuring cup for a meal.
3. Lovely lavender: lavender activates the neurotransmitter GABA, which can reduce anxiety and promote (mental) calm.
4. Ensure there is a moment for yourself every day, even – or especially – on a fully booked day. Make this daily moment a routine so that your body immediately recognises it as a moment of rest and relaxes instantly.