Just the Right Amount of Stress, Please!

Stress and the constant rush seem to be problems we all share. Modern life can even glorify busyness, as if being constantly overwhelmed proves how important or successful we are. It can also serve as a convenient excuse to prioritize work over time with family and loved ones. I admit I’ve fallen into that trap many times myself. While stress is a natural part of life and can be a helpful motivator in achieving our goals, it’s when stress becomes chronic and overwhelming that it turns harmful. High blood pressure, anxiety, memory lapses, and lack of motivation are all signs of excessive stress. That’s why it’s essential to explore how to manage stress naturally—to find balance, restore energy, and protect our long-term well-being.

What is stress?

Stress refers to a situation where there are so many demands on a person that the resources available for adaptation are exceeded or recovery is insufficient. A person’s perspectives and attitudes influence the stress experienced. Short-term stress motivates and increases functional capacity. If stress is prolonged, it can be harmful to health. A person’s own assessment of the situation is crucial.

Although the experience of stress is psychological, its many effects are physical. Symptoms experienced include headache, dizziness, palpitations, nausea, upset stomach, sweating, frequent urination, flu and back problems. The most common psychological symptoms related to stress are tension, irritability, aggression, restlessness, depression, anxiety, memory problems, difficulty making decisions and sleep disturbances. If stress is prolonged, it can become chronic and cause various disturbances in vital functions that impair quality of life, immunity, cardiovascular health and predispose to mental health problems.

According to a study conducted by the National Institute of Public Health, about one fifth of the adult population felt more stressed than others. The unemployed and those in managerial positions experienced the most stress. Perceived stress can stem from constant rush, job issues, noise, overload, family strain, or sudden life changes. Important but less common causes of stress are sudden traumatic events, such as natural disasters or the death of a loved one. They can cause acute stress disorder or post-traumatic stress disorder.

Stress levels are regulated by cortisol

Cortisol is our body’s most important regulator of stress levels. Cortisol is a glucocorticoid hormone secreted by the adrenal glands in a pulsed manner. Cortisol secretion regulates alertness and alertness, which is why secretion peaks in the morning. Cortisol levels drop towards evening and are at their lowest around midnight. If the stress is prolonged and work is done long into the night, the absence of fluctuations in cortisol levels can weaken memory and immunity. Disturbances in the daily regulation of cortisol have also been linked to sleep disorders, fatigue and metabolic disorders such as obesity. This phenomenon is probably familiar to many shift workers.

Solutions for stress

According to the Current Care Guidelines, stress can be alleviated by sharing worries, resting, doing meaningful activities, exercising, and avoiding alcohol. Managing relationships and work conditions also plays an important role. Humor, optimism, and good deeds also help.

Recovery and exercise

However, the problem is not always stress, but rather inadequate recovery. Our body has several methods to lower the level of the stress hormone and restore balance to the body and mind. Exercise is an excellent way to relieve short-term stress and tension from the body. On the other hand, exercise is stressful for the body and increases the production of the hormone cortisol. Therefore, if you feel stressed, it may be wise to favor calm sports such as yoga, stretching, and walking in nature. The duration of exercise also matters. Even when stressed, two exercise sessions lasting under an hour can still benefit your health. However, training five times a week or doing sessions over an hour may be too much for a depleted body. If you love heavy sports, try short HIIT (high intensity… ) workouts lasting 10-20 minutes.

The stress hormone cortisol is also an antagonist, oxytocin, also known as the love hormone. Oxytocin has been shown to lower blood pressure and reduce tension. Hugging increases oxytocin secretion, as does petting. Negative stress is alleviated by intimacy and the expression of emotions. Music, dance and other forms of art can serve as a good channel for experiencing and expressing emotions. Contact with nature is one of the most therapeutic methods, at least in my own life, as part of stress relief.

Mindfulness, meditation and other methods of regulating the nervous system

Stress reactions are activated by the sympathetic nervous system, which is part of the involuntary, autonomic nervous system. The sympathetic nervous system is often described as a ‘fight or flight’ response. Its counterpart is the parasympathetic nervous system, which is responsible for digestion and rest. The simplest way to influence the functioning of the nervous system is through breathing. Among other things, yogic breathing exercises are based on this mechanism.

People tend to get rid of feelings of stress because they are classified as negative. Mindfulness, or mindfulness exercises, explicitly allows all emotions to be viewed without regurgitation. In the same way, meditation can create space between emotion and action. We don’t only get the opportunity to release accumulated stress in the body. But we also get the opportunity to step away from stressful things for a moment. And then look at them from an appropriate distance.

Food – nature’s cure for stress?

Many foods that support the gut also support the production of the happiness hormone, serotonin, which also has a positive effect on perceived stress. I wrote about these in an article about the gut microbiome. But foods that lower inflammation in the body can also reduce perceived stress. These include antioxidant-rich berries, fruits and vegetables, as well as foods rich in omega-3 fatty acids, such as walnuts and oily fish. Certain spices and herbal plants have also been studied as stress relievers, of which there is promising evidence, at least in turmeric and rose root.

On the other hand, large amounts of coffee, sugar or alcohol can worsen the stress response. It has also been suggested that monosodium glutamate (E621), used as a flavour enhancer, especially in institutional and highly processed foods, could increase anxiety. It is a sodium salt of glutamic acid. The theory is based on knowledge of the effects of glutamate on oxidative stress in the brain and on the aging and death of brain cells. In a naturally chronic state of stress, prolonged hypersecretion of cortisol increases the overproduction of the neurotransmitter glutamate in the brain.

Conclusion

Although there are many stressors in the current lifestyle, there are also many solutions. Start with what feels easiest and feel a little better again. If stress shows up in your body as bloating, low energy, or discomfort after meals, my Bloated Belly program can help you understand what’s really going on—and how to gently support your gut back to balance.

Small, consistent changes really do add up. Your body is always seeking harmony—sometimes it just needs a little support.