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Doctor, Heal Thyself: Part 3

Overcoming the mess of stress

KIMBERLY K. REED, O.D., F.A.A.O.

Are you under a lot of stress? If so, you’re among the majority of Americans who juggle the demand of family, work, financial and social stressors.

In the final installment of this series, I discuss the physiologic effects of stress and how to manage it.

Physiologic effects

When we perceive stress, the adrenal gland secretes the hormones epinephrine and norepinephrine, which have a host of physiologic effects, including increasing heart rate and blood pressure, reducing appetite and intestinal motility and redirecting blood flow. When an acute stressor event passes, the adrenal gland secretes the hormone cortisol, which tends to increase appetite and the release of glucose into the bloodstream.

Once the stressor passes, normal physiologic function returns. So, if you experience constant stressful events, you are at increased risk for several health problems, such as depression, anxiety, digestive problems (IBS, etc.) and heart disease.

Managing stress

You can significantly decrease the physiologic effects of stress hormones via:

• Yoga. This lowers blood pressure, reduces the perception of pain in chronic disease, decreases the intensity and frequency of migraines, reduces body mass and waist circumference in Type 2 diabetics and ameliorates symptoms of IBS, such as diarrhea, reveals several studies. Also, yoga is linked with positive mood and affect.

• Alternate nostril or uninostril breathing exercises. These exercises decrease diastolic blood pressure, pulse rate and respiratory rate, studies reveal.

• Meditation. Whether combined with yoga or tai chi or accomplished without physical movement, this technique provides quality-of-life benefits, such as improved mood and affect, as well as benefits in physical and mental health markers, such as a reduction in cardiovascular disease risk, studies show.

• Regular vigorous exercise. This affords benefits beyond the caloric burn or muscle-building effects, as discussed in “Doctor, Heal Thyself: Part 2.”

• Periodic massage. Patients undergoing moderate pressure massage experience reductions in anxiety, depression, blood pressure and cortisol levels, studies reveal.

• Change of scene. Simply being in the sunshine, fresh air and in nature can have immediate positive results.

• “Earthing” or “grounding.” This is connecting your body to the earth for a period of time. An example: Taking a walk without shoes, which many researchers believe modifies heart rate, cortisol and stress. In addition, some studies show measurable differences in electrolytes after 15 to 30 minutes of contact with the earth, although evidence is less plentiful regarding long-term health benefits.

• Focusing on positive words and images. Using a positive phrase for your computer or e-mail password reinforces positive mood, and looking at pictures evoking positive imagery can boost happiness.

Moving forward

The most important step in stress reduction is to make it a continuing goal. Find what works for you, employ it and enjoy! OM

DR. REED IS AN ASSOCIATE PROFESSOR AT THE NOVA SOUTHEASTERN UNIVERSITY COLLEGE OF OPTOMETRY IN FORT LAUDERDALE, FLA., MEMBER OF THE OCULAR NUTRITION SOCIETY AND AUTHOR OF NUMEROUS ARTICLES ON OCULAR NUTRITION, DISEASE AND PHARMACOLOGY. SHE IS ALSO A FREQUENT CE LECTURER. TO COMMENT ON THIS COLUMN, E-MAIL KIMREED@NOVA.EDU, OR SEND COMMENTS TO OPTOMETRICMANAGEMENT@GMAIL.COM.