We e k
7
S pri ng
2 017
Walk Across Arkansas
Headi n' Int o S even
We are elated to finally be at week 7! We're closer than ever to the finish
line, so don't stop now. Let's give it up for Conway County as they lead
the counties with 189,418 minutes. Fulton County is currently in the lead
based on the number of participants per county with an average of 4,017
minutes. Let's also congratulate Fulton County Heroes leading the teams
this week with 40,175 minutes. Recess Racers in Prairie County are ahead
with a team average of 4,091. The competition is close, and it is still
anybody's game. Keep moving.
Natio nal Str e ss Awar e ne ss
Mo nth
April is recognized as Stress Awareness Month. No matter what type, stress
is something each of us will experience and continue to come into contact with
throughout our lifetimes. Each encounter you have with stress will not be a bad
one. Being under stress can motivate you to perform better. In other situations,
a stress response is necessary for survival. While sometimes stress drives you
to the desired outcome, other times it may lead you towards physical, mental
and emotional distress.
When you deal with stress, your body has its own set of physical reactions that
take place. Depending on the type of stress, some of these reactions may only
last for a few moments. Others may stick around longer if the stress is
ongoing. Let's discuss the effects of stress on various systems and ways it
may present itself based on duration.
Nervous s ys tem - The nervous system, made up of the brain and spinal
cord, includes several divisions. The autonomic nervous system (ANS) is
divided into to the sympathetic nervous system (SNS) and the
parasympathetic nervous system (PNS). During stress, the SNS enters a
state often referred to as the "fight or flight" response. The SNS sends a
signal to your adrenal gland to release adrenalin and cortisol. This is what
causes your heartrate to increase, breathing to speed up, blood vessels to
dilate and glucose levels to rise. This all happens quickly to allow your
body to respond to an emergency. Once the "crisis" is over, your body
usually returns to an unstressed state. When the body is stressed over a
prolonged period of time, the nervous system can cause problems with
other body systems.
Mus culos keletal s ys tem - Muscle tension is one of the body's initial
reactions to stress. It is the body's way of protecting itself from pain and
injury. When the stress passes, the tension is released. When the body is
stressed over a long period of time and calls for continued tension of the
muscles, more stress-related symptoms may occur. Tension headaches
and migraines are associated with muscle tension of the head, neck, and
shoulders.
Res piratory s ys tem - You may breathe harder during stress. Rapid
breathing, or hyperventilation can lead to panic attacks in some people.
Others who suffer from asthma and emphysema may have trouble
getting enough oxygen.
Cardiovas cular s ys tem - We mentioned earlier how the SNS sends out
signals during the fight or flight response. During acute stress the
cardiovascular system takes heed to the signal by allowing the heart to
beat faster and increasing blood flow to larger muscles. When the body is
under prolonged stress, this increases the risk for hypertension, heart
attack or stroke.
Endocrine s ys tem - During stress, the hypothalamus signals
the adrenal cortex and adrenal medulla to produce cortisol and
epinephrine (stress hormones). If danger is present, these hormones
give your body the energy to run. When stress hormones are released the
liver produces more glucose, which also gives you energy. Your body has
the ability to reabsorb the blood sugar, but for some people this can
be linked to Type 2 diabetes. Those vulnerable to Type 2 diabetes include
obese people and Native Americans.
G as trointes tinal s ys tem - Eating habits can change during stress. You
may eat more or less than usual. If you tend to eat more of certain foods
or increase your use of tobacco or alcohol, you may battle with heartburn
or acid reflux. Stress can also increase the severity of pre-existing
heartburn. The stomach can also become more sensitive when you're
stressed. You may experience "butterflies" or nausea or pain. If the
stress is severe enough, you may even vomit. Chronic stress may cause
ulcers. Stress can also disturb absorption and digestion.
Reproductive s ys tem - In men, the excess cortisol produced during
stress can impair reproductive functioning. Men dealing with chronic
stress could experience a change in testosterone and sperm production.
When women face high levels of stress they may notice an irregular or
absent menstrual cycle. Stress may also worsen symptoms associated
with premenstrual syndrome and menopause.
The effects of stress can surge through your body changing your physical
state. Stress can also impact your emotions, mood and behavior in many
ways. While the signs and symptoms of stress are numerous, so are the ways
you can improve your ability to handle it.
Before we discuss ways to manage stress, let's identify the top 7 things The
American Institute of Stress claims causes stress in our lives.
1. Job pressure
2.
3.
4.
5.
6.
7.
Money
Health
Relationships
Poor nutrition
Media overload
Sleep Deprivation
Avoiding stress may be impossible, but managing stress is more practical and
very useful. We are all ahead in the game of stress management by
participating in Walk Across Arkansas. When we exercise our bodies release
stress-relieving hormones. Over the past few weeks we have discussed the
importance of diet and sleep as pieces to the puzzle of overall health. These
both also help reduce stress by stabilizing the mind and mood. Here are
some other things we all can do to cope with stress:
Manage your time- Having a day to day schedule makes you feel less
overwhelmed by everyday tasks and responsibilities.
Practice relaxation- Take a break to calm yourself and refocus.
Take time for yourself- Schedule something you enjoy.
Talk to someone- Consider talking to friends, family, a counselor or
someone else as a release.
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