Unlocking the Connection: How Stress Manifests Physically and What It Means for Your Health
5m
·
Health Made Easy
·
We all have experienced stress at one point in our lives. But, not everyone experiences it in the same way. Stress indeed takes a toll on our minds, but did you know that sometimes physical symptoms are your body’s way of telling you that your brain is under too much stress?
Stress and chronic pain have a complex relationship. At times, physical symptoms are not caused by any illness. Stress could be the underlying problem that needs to be addressed. Prolonged or unmanaged stress can wreak havoc on your body, resulting in body pains, aches, and other symptoms.
Understanding how stress can translate into physical pain.
When we experience stress, the body releases hormones such as adrenaline and cortisol. Adrenaline initiates the “fight or flight” response that leads to increased blood supply and tightened muscles in preparation for reacting to the stressor. Cortisol shuts down systems that aren’t essential for fight or flight, such as the digestive and reproductive systems.
When the stress is gone, the body automatically resumes normal operation. But if you regularly feel stressed out, overexposure to adrenaline and cortisol can lead to muscle tension, aches and spasms. With time, stress also impacts the nervous system. Frequent pain signals sent to the brain causes it to start processing pain even when there are fewer stimuli. Ideally, the body becomes more sensitive to pain.
Common Physical Manifestations of Stress
At times you may not know that you are stressed but your body could be sending you signs that it’s time to address your stress. Some of the physical manifestations of stress to look out for include:
- Muscle aches and pains
When you experience stress, your muscles tend to tense up. As a result, you may experience pain, tightness, or soreness in your muscles, as well as spasms of pain. This may lead to flare-ups of symptoms of arthritis, fibromyalgia, and other conditions because stress lowers your threshold for pain. When that stress is managed, your muscles release the tension.
- Gut discomfort
Have you ever experienced a stomachache from being so stressed out? While stress can have a real impact on your digestive system. It can range from simple symptoms like pain, constipation, gas, and diarrhea to more complex conditions like acid reflux and irritable bowel syndrome. This is because, when you are stressed, you may tend to eat more or less, which can lead to unhealthy diets affecting your gut.
- Shoulders, head, and jaw pain
Stress can affect your body through the tension triangle, which includes your shoulders, head, and jaw. Stress can trigger tension headaches, tightness in the neck and jaw, and knots and spasms in your neck and shoulders.
- Reproductive health
Ever wonder why your period might sometimes skip a month or come a week later? Or why you are experiencing decreased sex drive, erectile dysfunction, and irregular menstrual cycles. There can be a range of reasons for this, but stress can be a contributing factor. Over time, stress disrupts the body’s hormonal balance resulting in irregularities.
- Skin and hair
Your skin and hair are also not immune to the effects of stress. If you have a skin condition like eczema, psoriasis, or rosacea, stress can make it worse. It can also lead to hives and itchiness, excessive sweating, and hair loss.
When to seek help
Practicing self-care is always a good strategy. But at times, you may need more support. If something doesn’t feel right or you have questions about how to manage stress in positive ways, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
The episode Unlocking the Connection: How Stress Manifests Physically and What It Means for Your Health from the podcast Health Made Easy has a duration of
5:56. It was first published
More episodes from Health Made Easy
10-Minute Daily Walk: The Ultimate Solution for Busy Lives & Better Health
We live in a world where most people are either working from home or sitting at their office desks all day. With a lot of work and family commitments, it even gets harder to get time to go to the gym. Lack of time for exercise is the most common excuse for our physical unfitness, which puts our physical fitness and health at risk.
But the truth is, we don’t need a lot of time to exercise. All we need is 10 minutes a day, and we will be healthier. And the perfect way to get started is walking.
Benefits of a 10-Minute Daily Walk
Have a look at some of the health benefits of walking and why walking should be our best partner for overall good health:
1. Promotes Heart Health
Walking helps improve heart health by lowering blood pressure, regulating blood sugar, and lowering cholesterol, all of which are major risk factors for heart disease.
2. Helps Maintain a Healthy Weight
A brisk walk a day can significantly help you burn calories by increasing your metabolism. Increasing your speed allows you to burn more calories than if you strolled at a moderate pace. You can start small before gradually working up to 10,000 steps a day.
3. Boosts Brain Function
Walking helps to improve concentration, attention span, and focus. Exercise increases the level of brain-derived neurotrophic factor (BDNF), which helps preserve the health of existing neurons and create new ones. Research shows that people who frequently walk in a week have more efficient decision-making abilities and better brain function. Experts explain that these benefits are a result of increased blood flow to the brain that occurs with exercise.
4. Reduces Risk of Chronic Diseases
Studies show that walking can significantly help reduce one’s risk for a variety of chronic diseases like obesity, type 2 diabetes, hypertension, sleep apnea, major depressive disorder (MDD), and gastroesophageal reflux disease (GERD).
5. Reduces Stress
Areyoufeeling frazzledor overwhelmed?Get out and take a walk. Walking helps reduce the stress hormone cortisol, which allows one to feel less stressed and more relaxed.
6. Improves Sleep
Walking regularly can help you sleep better at night. Physical activity naturally boosts the effects of melatonin, the sleep hormone. Studies show that healthy adults who walk daily report positive impacts on sleep quality and length.
7. Reduces Joint Pain
Most physical aches and pains result from tightness. When muscles, tendons, ligaments, and fascia aren’t used, they get tight, resulting in pain, especially in the lower back and joints. Walking helps our bodies stay flexible, limber, and pain-free.
Walk for Your Health
Don’t hide on the excuse of not getting time to exercise anymore. There is always a way to find 10 minutes out of your busy schedule to get out in the fresh air for a walk. It could be leaving the car behind when you pop to the local shop, getting some fresh air at lunchtime, or taking your dog for a brisk walk.
If you need more guidance on how staying active can benefit your health, how to start walking, or how to stay motivated, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
Unlock Better Sleep: Practical Tips for Overcoming Insomnia Naturally
Have you experienced trouble sleeping at some point in your life? Well, it is common among many people, especially adults.Thisis mainly triggered by the many factors that interfere with a good night’s sleep, like work stress, illnesses, and family responsibilities. But when insomnia persists day after day, it can become a real problem. Consistent lack of quality sleep can make one tired and moody and have severe effects on one’s health, like increasing the likelihood of developing type 2 diabetes, obesity, and heart disease.
Most people who have had trouble falling asleep or staying asleep tend to turn to sleep medications to help them have restful sleep. However, these drugs can have side effects like headaches, drowsiness, strange dreams, dizziness, appetite changes, and abdominal discomfort.
But the good news is that you can adopt habits that help you fall asleep quickly, stay asleep longer, and be more energetic and productive during the day. Have a look at some of the simple tips!
· Set and stick to a sleep schedule
The body’s circadian rhythm functions on a set loop that aligns itself with sunrise and sunset. Therefore, it is essential to have a consistent sleep and wake time to help achieve long-term sleep quality. Studies show that people who have irregular sleep patterns alter their circadian rhythm and levels of melatonin, which signal the brain to sleep. The recommended amount of sleep for healthy adults is at least seven hours. Set at least seven to eight hours of sleep and ensure you go to bed at the same time every day, including weekends. Consistency will help the body adapt to a sleep-wake cycle that gets you well-rested.
· Be smart about what you eat and drink
What you eat and drink during the day significantly impacts your sleep. Some of the essential things to pay attention to include;
v Focus on a healthy diet:Your eating pattern has a significant impact on your sleep pattern. For instance, a Mediterranean-type diet that is rich in vegetables, fruits, and healthy fats, with a limited amount of carbs and red meat, may help you fall asleep faster and stay asleep longer.
v Don’t go to bed hungry or stuffed: Going to bed hungry or immediately after eating a heavy meal within a couple of hours of bedtime may cause discomfort, making it difficult to fall asleep.
v Limit caffeine and nicotine: Caffeine and nicotine have a stimulating effect that takes hours to wear off and can interfere with sleep.
v Avoid alcohol before bed:Although alcohol may make you feel sleepy at first, it affects your long-term sleep cycle, especially when you have not taken any alcohol.
v Avoid drinking too many liquids in the evening: Although fluids are healthy for your body, drinking lots of fluids at night may result in frequent bathroom trips, affecting your sleep pattern.
· Improve your sleep environment
A peaceful bedroom environment sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Keep your room calm, dark, and quiet. Some of the tips you can adopt include;
v Keep noise down:Avoid music in your bedroom. To eliminate noise from other people in your household, neighbors, and traffic, try masking it with a fan or sound machine. Earplugs can also help.
v Keep your room cool:You can sleep better in a slightly cool room that has adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
v Ensure that your bed is comfortable: Your bed should allow you to stretch and turn comfortably without becoming tangled. If you wake up complaining of a sore back or an aching neck, consider different levels of mattress firmness, foam toppers, and pillows that provide more or less support. A comfortable bed will help improve your sleep position.
v Reserve your bed for sleeping and sex:Avoid working, watching TV, or using your computer, phone, or tablet in bed.Thishelps your brain to associate the bedroom with just sleep and sex, which makes it easier to wind down at night.
· Exercise
Exercise increases the effect of natural sleep hormones like melatonin. Consider a daily brisk walk and enjoy better sleep at night. However, it is important to watch the timing of your workout. Exercising too close to bedtime can be stimulating. Instead, consider morning workouts that expose you to bright daylight.
· De-stress
Piled bills and a long to-do list can easily stimulate your stress levels, activating the fight-or-flight hormones that work against sleep. Learn to resolve your worries or concerns before bedtime by jotting down what’s on your mind and then setting it aside for tomorrow. Basic stress management tips like getting organized, setting priorities, and delegating tasks might also help. To relax, try meditating and deep breathing exercises.
Know when to seek help from a professional!
If you often have trouble sleeping, talking to a professional can help identify and treat any underlying causes. Contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!
Understanding TMJ Disorders: Causes, Symptoms, and Effective Management Strategies
Did you know that most people with Temporomandibular Joint (TMJ) disorders do not know whether they have them or what exactly causes such disorders? TMJ disorders refer to various conditions that result in dysfunction and pain in muscles and jaw joints that regulate jaw movement.
Researchers estimate that more than 10 million Americans are living with TMJ disorders. In most cases, the discomfort related to TMJ disorders is temporary and occasional and occurs in cycles. Although the pain may eventually disappear without or with minimal intervention, some individuals may develop long-lasting symptoms. The disorders result in tenderness and pain in the jaw joints and related ligaments and muscles. The common causes may include jaw injuries, teeth grinding, and arthritis.
Types of TMJ Disorders
Researchers have categorized TMJ disorders into three:
· Myofascial pain
· Internal joint derangement
· Arthritis-related disorders
It is possible to experience one or more of the disorder categories simultaneously with other comorbidities, such as sleep disturbances and chronic fatigue syndrome, which have similar symptoms. The majority of people experience relatively mild types of TMJ disorders, with symptoms significantly improving or disappearing spontaneously in months or weeks. However, the disorders may result in long-lasting, debilitating, and persistent pain in some individuals.
Symptoms of TMJ
TMJ symptoms vary widely and may include:
· Jaw pain
· Stiffness in the jaws.
· Difficulty opening or closing the mouth.
· Facial pain.
· Neck or shoulder pain.
· Jaw popping.
· Earaches.
· Headaches.
· Migranes.
Ways of Alleviating TMJ Disorder-related Discomfort
How can you manage TMJ disorders and attain a stage of comfort? To effectively combat TMJ discomfort, developing the correct diagnosis and establishing treatment goals is essential. The following are some of the tips you can use to manage TMJ disorders and alleviate discomfort.
- Physical therapy:Physical therapy improves joint functioning and manages the pain caused by the disorder. Although this therapy cannot completely fix complex joint issues, it is useful because it helps the affected person attain comfort. Dentists may advise using physical therapy in conjunction with splint therapy for the best results.
- Stabilization splint therapy:Your surgeon or dentist will fabricate a dental appliance that holds your jaws in position and fits over the teeth.Thishelps to guard your jaw joints and ensure the supporting structures of your teeth are free from damage.
- Self-care techniques: These include practices such as eating soft foods, applying ice packs, shunning extreme jaw movements, relaxation, and stress reduction techniques, and embracing gentle jaw relaxation and stretching techniques to manage the symptoms.
- Pain relievers: Short-term use of over-the-counter pain relievers should temporarily alleviate pain and relieve jaw discomfort. Your physician or dentist can only prescribe stronger pain medications, muscle relaxants, anti-inflammatory drugs, or antidepressants when necessary.
- Irreversible treatmentsinclude surgeries and implants, which professionals should administer. Sometimes, they can worsen the condition and permanently alter the bite.
Do you think you have a TMJ disorder? Simple self-care techniques should help alleviate the symptoms and discomfort. If otherwise, you should ensure you receive further treatment that is conservative, reversible, customized to your specific needs, and based on a reasonable diagnosis. Call 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
Reclaim Your Energy: Effective Strategies to Combat Chronic Fatigue Syndrome (CFS)
Chronic fatigue is a debilitating chronic condition characterized by extreme physical and mental tiredness, which does not subside even after sleeping or resting. The severe fatigue can last for over six months.
There is no known test for chronic fatigue syndrome (CFS), and its diagnosis is based on a patient's symptoms after ruling out other conditions with similar symptoms, like depression, sleep disorder, or anemia. The unfortunate thing is that there is no proven cure for CFS, and most treatment only focuses on symptom relief. However, the good news is that natural remedies can help boost yourenergyfrom CFS symptoms.
How can I Combat Chronic Fatigue and RegainEnergy?
Although it may be complicated and overwhelming to cope with CFS, the following are some of the tips and strategies that can help you navigate and combat the illness and regainenergy.
Practice Good Sleep Hygiene:Start by improving your sleep quality by establishing a consistent sleep schedule, avoiding stimulants before bedtime, and creating a comfortable sleep environment to help you get enough rest and reduce fatigue.
Maintain a Healthy Weight:Obesity is a significant risk factor for CFS. Losing weight through exercise and a healthy diet can help improve sleep quality.
Avoid Alcohol and Sedatives:These substances can affect the quality of sleep that you get, resulting in CFS.
Elevate your Mood:Mental health is essential in elevating CFS, refocusing, and paying attention to the things that bring you joy. Instead of looking for information about CFS that inflicts more fear, you can divert your attention to exciting things that can help elevate or improve your mood, like physical activities.
Engage in Exciting Activities:Allow yourself to be carried away or absorbed in any activity you choose. Finding flow is effective in helping people recover from CFS and depression after allowing themselves to be immersed in the activities that interest them. Doing the things that bring you joy and fun speeds up the healing and recovery.
Brain retraining:Retraining your brain can entail following a systematic plan, compass, and road map to alleviate the symptoms of CFS and regainenergy. CFS makes you feel overwhelmed and overloaded; thus, the essence of brain retraining programs toward recovery is to relieve such burdens. Although the retraining may take time, the resulting change is incredible in managing CFS and regainingenergy.
Cognitive behavioral therapy (CBT):CBT helps with energy management, where you receive advice on how to best utilize yourenergywithout worsening your CFS symptoms. In one study, standard CBT was an effective intervention for improving physical functioning and alleviating the aviation symptoms of CFS.
Seeking CFS Support!
Remember, it’s okay to seek professional help; everyone needs a helping hand once in a while. If you would like a more detailed explanation of CFS, its symptoms and treatment, and support in managing CFS and regainingenergy, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth
Soothing the Senses: The Vital Connection Between Sleep and Chronic Pain Relief
If you have ever experienced chronic pain you know firsthand how difficult it can be to get a good night’s sleep. Sleep and pain appear to have a bidirectional relationship. For instance, many people say that their painful symptoms tend to be alleviated after a better night’s sleep. Therefore, if you are living with chronic pain, prioritizing sleep may significantly help in recovery.
What is Pain?
Pain is an unpleasant sensation that we experience when nerve receptors send a signal to the brain telling us something is wrong. Pain can be acute or chronic.
Acute pain refers to pain that lasts for a short time, such as a broken bone that eventually heals. Chronic pain refers to recurring pain or pain that lasts for longer than a few months, such as lower back pain, arthritis, recurrent headaches, cancer pain, or fibromyalgia.
Effects of Poor Sleep on Body Pain
There is an unquestionable link between sleep and pain, with research evidence showing that the effect of sleep on pain may be even stronger than the effect of pain on sleep.
Researchers found that poor sleep causes low levels of a neurotransmitter called N-arachidonoyl dopamine (NADA) within an area of the brain called the thalamic reticular nucleus (TRN), resulting in heightened pain sensitivity, medically known as hyperalgesia.
The researchers explained that short sleep times, poor sleep quality, and fragmented sleep often cause increased sensitivity to pain in chronic conditions like rheumatoid arthritis.
People with sleep problems also appear to be at a higher risk of eventually developing conditions like migraines and fibromyalgia.
Sleep and pain appear to share similar pathways and neurotransmitters. Therefore, sleep deprivation affects the release of essential neurotransmitters and hormones involved in pain regulation, such as serotonin and cortisol, contributing to increased pain sensitivity.
Lack of sleep can also cause inflammation in the body, which will often result in muscle aches and pains and can exacerbate inflammatory conditions like arthritis.
Discover how improving your sleep can reduce body pain
Sleep quality and pain sensitivity have a significant correlation. Good sleep quality can help decrease pain sensitivity. Adequate sleep is essential for maintaining healthy pain processing in the brain reducing the risk of chronic pain conditions.
Sleeping better also helps the brain with its painkilling capabilities. Sleep is considered a natural analgesic that can help manage and lower pain.
During sleep, the brain undergoes important restorative processes necessary for pain modulation, reducing the risk of chronic pain conditions.
Therefore, addressing sleep quality can lead to better patient outcomes with reduced pain levels, improved physical function, and better mental health outcomes.
Contact Us for a Chiropractic Appointment
If muscle and joint pains are making it difficult for you to enjoy adequate sleep, chiropractic may help.
Your chiropractor will use a range of techniques, including massage, heat application, joint mobilization, exercises, and advice to improve circulation and healing in the affected areas and relieve muscle and joint pains.
Contact 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.