Experiencing psychological stress is common. Stress is caused by the perceived inability to cope with any given situation, causing a physical response in the body (e.g. increased heart rate, blood pressure and breathing rate) in the form of a ‘flight or fight’ response. It is important to reduce and control stress, due to the adverse health risks caused by chronic stress and the toll it takes on physiological health, psychological health and general well-being.
Exercise offers a multitude of health and wellbeing benefits. Exercise can significantly reduce anxiety caused by excessive stress[1]. Anxiety sensitivity, which outlines how frequently you are affected by stress-induced anxiety, can be decreased with low-moderate intensity exercise[2]. Furthermore, exercise stimulates the release of endorphins, a group of hormones responsible for inducing feelings of euphoria and happiness which can positively improve mental health[3].
The health conditions associated with chronic stress can be quite serious, this emphasises the role of exercise in reducing stress and improving health.
Chronic stress is responsible for causing negative emotion and the stimulation of insulin and glucocorticoid release, the activity of these hormones result in an increased craving for calorie rich foods[4]. This can lead to rapid weight gain and even obesity with prolonged chronic stress. Weight loss achievable with dieting, exercise and even medication. Weight loss treatments can be sourced from a reliable online pharmacy such as Pharmica.
There is also an increased risk that unintended weight loss may be a result of chronic stress. A highly active metabolic rate, reduced digestion functionality and lessened appetite is associated with being in a high stress state[5].
Sexual dysfunction is common in both men and women that experience chronic stress. For men, the onset of erectile dysfunction (ED) is more likely[6]. It is important for men experiencing ED to alter their lifestyle to reduce the level of stress in their life. ED treatments are available to treat ED if immediate stress relief is not viable. For women, stress can contribute to difficulty concentrating and relaxing, which in turn can affect sexual sensation and arousal[7].
Chronic stress is linked with the onset of skin conditions such as eczema[8]. Furthermore, hair loss can be a result of high stress, however, it is suggested that this may be due to more traumatic psychological stressors rather than daily stress triggers[9]. Hair loss can be easily treated with effective treatments from a reliable source, such as Pharmica Online Pharmacy.
Burnout syndrome is a state of exhaustion caused by excessive psychological, physical and emotional overload[10]. Burnout Syndrome is highly common in athletes that train to intensely, this can hinder performance and negatively affect well-being. The same can happen with overworking or being constantly exposed to high stress situations, prolonged, severe psychological stress combined with a lack of sleep or fatigue can lead to the onset of burnout syndrome. Sufficient rest and changes to your lifestyle may be essential to ensure effective recovery following burnout.
Psychiatric diseases such as depression and anxiety are associated with stress-induced dysfunction of the medial prefrontal cortex, which is the section of the brain responsible for emotion and cognition regulation[11]. Stress induced mental health decline can be treated with counselling and stress reduction exercises.
Stress can be reduced with low-moderate intensity exercise form as little as 20 minutes per week[12]. For more significant stress reduction results, exercise for 30 minutes per day for 4/5 days per week is recommended. The type of exercise should be enjoyable, realistic and challenging. It is advisable to begin exercise at a low intensity before increasing intensity or frequency to avoid excessive fatigue and injury. It may be manageable to reduce the frequency of training but increase the intensity to accommodate varying daily routines.
It is important to be well equipped for exercise to rescue the risk of injury and enhance enjoyment and performance. New equipment and exercise tools such as clothing, garments, digital devices and applications are all effective motivators to help you commit to a new exercise schedule.
There are a range of alternative strategies to reduce stress[13]. These stress reducing methods may offer an effective alternative to exercise or possibly be used in combination:
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