Chronic Stress – Mind, Body, Gut – A Collaborative Perspective

Through the eyes of a Physiotherapist: Prolonged Stress May Drive Discomfort

Prolonged stress can manifest in various ways within the body, partly due to the impact on the central nervous system and the release of brain chemicals (neurotransmitters) and hormones within the body. Whilst acute stress is a normal reaction and can improve temporary physiological functions, the effect of prolonged stress can drive discomfort and increase the risk of certain diseases.

Common symptoms associated with prolonged stress we see in Physiotherapy include:

·       Increased tightness of the upper shoulders/neck

·       Tension Headaches

·       Muscle spasms

·       Jaw clenching (TMJ pain), teeth grinding

·       Increased pain in old or chronic injuries

·       Negative cardiovascular effects

Manual therapies such as massage can provide temporary and effective relief, however, it is encouraged to address the source of the stress to achieve longer-lasting results.

Exercise is one of the best recommendations for stress management, and the great news is, you don’t have to be a runner or a yoga-enthusiast to get the benefits. The research shows that consistent, moderate exercise – no matter the type of exercise – has a positive impact on prolonged stress symptoms.

Maximal benefits come through movement that induces a slight elevation in heart rate, and even short bouts of exercise as little as 2 minutes are beneficial. If you have a few minutes spare, give the below exercises a try (best thing is you don’t even have to leave your desk!):

1.        Shoulder shrugs: raise the shoulders slowly up towards the back of your ears, and slowly lower down.

2.        Seated rotations: Inhale to prepare, and exhale to rotate the spine in one direction, return to the centre and repeat on the opposite side

3.        Pelvic tilts: Tilt the pelvis forward onto the sit bones, allowing the back to arch before tilting the pelvic backwards and rounding through the low back

Through the eyes of a Dietitian: Understanding our gut feelings

The body is hardwired to react to stress, which depending on the stimuli, can elicit a ‘fight or flight’ response as a protective mechanism. During this state our nervous system releases a flood of hormones, such as cortisol, to prepare the body to fight or run (flight).

Stress can be helpful when we need it, but if the stress sticks around for too long, these hormones increase our blood pressure to deliver more oxygenated blood to our muscles and reduce blood flow to the gastrointestinal system.

‘Gut sluggishness’, bloating, indigestion, constipation or diarrhea and abdominal discomfort or pain may all be symptoms associated with this stress gut response. The flow on effect can cause a dulling of our appetite and less desire to eat.The flow on effect then causes a dulling of our appetite and less desire to eat.

During prolonged periods in this state, which is highly metabolically active (ie. a lot of energy is expended to keep our brain so alert), our desire for food can turn towards quick available, high energy foods that don’t require much digestion to ensure we have enough energy to ‘fight’ or ‘flight’.

How can nourishment help:

-              Small but more frequent meals during the day. Eating every ~2-3hrs.

-              Plan ahead to ensure food is accessible and doesn’t require more ‘brain fuel’ to prepare.

-              Include foods that are both nourishing and pleasurable.

-              This is not a time to restrict the high energy foods as this can lead to grazing and possible over-eating.

-              Carbohydrates and proteins are best friends, pair them up at each of your eating occasion throughout the day.

-              Consider adjusting fibre depending on your symptoms. 

-              Stay hydrated. 

-              If possible, make your first eating occasion of the day mindful – eat at the table, do something calming or sit outside in the fresh air.

If symptoms persist, please consult your care team for more tailored support.

Through the eyes of a psychologist: Reducing chronic stress through accepting some stress

 We know that prolonged and chronic stress in unrelenting environments can negatively impact domains of psychological and physical well-being. However, the research has been over-simplified in the popular media and has created a paradoxical effect – one in which our stress about stress, or the possibility of stress, becomes a source of chronic anxiety, anger, or resentment. It has placed the whole problem (and therefore supposed solution) as external from us as individuals. While there are some situations which place unreasonable demands on us, it is empowering to also realise that we have the capacity within us to manage normative stress and reduce adverse symptoms.

It is widely understood that parts of the human body, for example, muscles, can become stronger with small but regular doses of “stress” through exercise. Without some challenge, we may limit our ability to thrive. While, to the best of my knowledge, we don’t have research to say the brain requires stress to thrive, we certainly know that it requires stimulation to develop and grow.

Stimulation through learning novel or challenging things (which often causes moderate stress) is essential for brain development and ongoing brain health which is why you may have heard that if we do a daily Sudoku, we are warding off age-related changes to our brain. Personally, I find Sudoku to be “a lot!”.

Here are a few tips I would like to leave you to reduce every day stressors becoming chronic stress or anxiety:

·      Remind yourself that some moderate stress is a part of life and orient towards how you will navigate the challenge in front of you.

·      Where appropriate, laugh. Life can be stressful and absurd at times, and in these moments laughter is wonderful medicine.

·      Think about a time you have coped with everyday stress and contemplate what coping strategies helped you then.

·      Seek social support, timetable the week ahead, or engage in a problem solving by writing down all the possible solutions and choosing which one looks best.

·      Set boundaries to ensure the external stressors are temporary rather than chronic.

Too little, too late? Talking to a trusted support person might be the next step. The treating professionals at Person-Centred Psychology & Allied Health and Move Health South Melbourne are here to support your journey.

A collaboration between Move Health Physiotherapy and Person Centred Psychology & Allied Health. Curated by Caz Yii (Physiotherapist), Nicole Munroe (Dietitian), Deborah Newburn (Clinical Psychologist).

You can find Caz and the team here.