Could stress be killing you?

September 24th, 2016

In a recent New York Times article titled “Stress May Counteract Effects of a Healthful Diet”, the author cites a recent study showing that eating a healthy, low fat meal may not be enough.  Stress can create inflammation mimicking a high fat diet.  More and more, we are learning that inflammation in the body leads to early atherosclerosis (hardening of the arteries which could lead to a heart attack), diabetes, and high blood pressure.  I make it a routine to screen for stress on my annual physical exams.  I ask my patients, “How well do you feel like you are dealing with stress?”  If their answer is “not very well”, I give them tips on how to relieve stress.  Here is a list:

• Meditate.  It’s no surprise that the word “meditation” differs from “medication” by changing one letter.  Meditation can help with stress.  Don’t think you have enough time?  Even 5 minutes a day can be helpful.  Here’s a list of ways to meditate.
• Exercise can be a great stress reliever.  I prefer aerobic exercise, but punching a punching bag now and then can be quite cathartic too!
• Take a walk in the park.  Many studies have shown that seeing greenery such as trees and plants can lessen anxiety.  Add some plants to your home or office to bring a sense of calm where you need it most.
• Sleep on it.  Getting a good night’s sleep restores our bodies and allows our mind to sort through problems experienced throughout the day.
• Talk to someone.  When you talk about problems with friends, co-workers, family or a therapist, you will feel better and can possibly get useful advice or help with difficult situations.
• Take a vacation.  Statistically, most of us are way overdue for taking vacations.  Oddly enough, a good portion of the working population does not use up all their allotted vacation time each year!  Even a simple weekend getaway to a bed and breakfast nearby can be enough to recharge your batteries.
• Get a massage.  For millennia, the human touch has been an effective way of de-stressing.  It’s not surprising that stress often leads to neck and back pain.  Perhaps combine a massage session with a 30 minute meditation afterwards.