Stress is deeply rooted in modern society. Various factors such as work, relationships, and financial problems can be sources of stress. While temporary stress can sometimes enhance the body and mind’s adaptability, chronic stress can silently erode our health and potentially lead to serious illnesses. This article explains the specific effects of stress on the body and mind, and the various diseases it can cause. We also discuss the long-term risks of chronic stress and introduce effective stress management methods that can be practiced in daily life.
Please read to the end to protect your health.
Effects of Stress on the Body
When we feel stress, our bodies enter a physiological state of readiness called the “fight or flight” response. This is a survival mechanism that was originally in place to protect us from danger in prehistoric times. When a stress response occurs, stress hormones such as adrenaline and cortisol are secreted, leading to increased heart rate, blood pressure, blood sugar levels, and muscle tension.
However, stress in modern society does not always involve concrete danger. When exposed to chronic stress, this stress response continues for a long period, placing an excessive burden on the body and mind. As a result, various physical ailments and diseases are caused.
Stress and Cardiovascular Diseases
The cardiovascular system is one of the organs that are strongly affected by stress. Stress hormones directly act on the heart and blood vessels, causing changes in their function.
High Blood Pressure Caused by Stress
When we feel stress, the action of hormones such as adrenaline and noradrenaline causes blood vessels to constrict and blood pressure to rise. While the increase in blood pressure due to temporary stress returns to normal quickly, exposure to chronic stress makes it easier for blood pressure to remain high, increasing the risk of developing high blood pressure. High blood pressure is a major risk factor for future heart disease and stroke.
Heart Disease Caused by Stress
Chronic stress places a burden on the heart itself. Continuous increases in heart rate and blood pressure put excessive strain on the heart muscle. Furthermore, hormones released and inflammatory responses caused by stress are pointed out as potentially accelerating the progression of atherosclerosis. As atherosclerosis progresses, the coronary arteries that send blood to the heart narrow or become blocked, increasing the risk of developing serious heart diseases such as angina and myocardial infarction. Heart disease is a life-threatening condition, and stress management is considered important for prevention.
Stroke Risk Caused by Stress
High blood pressure and atherosclerosis are also major causes of stroke. These effects of stress increase the risk of poor blood flow to the brain or the blockage or rupture of blood vessels in the brain. Stroke is a terrible disease that can cause sudden onset of impaired consciousness, paralysis, speech disorders, etc., potentially leaving severe aftereffects or leading to death. Reducing stress and managing blood pressure and cholesterol levels also helps prevent stroke.
Stress and Digestive System Diseases
The digestive system is also a system that is easily affected by stress. The brain and gut are closely linked, which is called the “brain-gut axis.” Stress affects the function of the digestive system through this brain-gut axis.
Stomach Pain and Stomach Ulcers Caused by Stress
Stress can disrupt the balance of the autonomic nervous system and increase stomach acid secretion or decrease the function of protecting the stomach lining (such as blood flow). This makes the stomach lining more susceptible to damage, making symptoms such as stomach pain and indigestion more likely to appear. Further progression can lead to stomach ulcers, where the stomach lining is deeply eroded. While Helicobacter pylori infection is considered a major cause of stomach ulcers in recent years, stress can be a factor that promotes damage to the stomach lining by H. pylori or delays the healing of ulcers.
Irritable Bowel Syndrome (IBS) Caused by Stress
Irritable bowel syndrome (IBS) is a disease characterized by chronic and recurrent abdominal pain or discomfort, and bowel problems such as constipation or diarrhea, despite no structural abnormalities in the intestines. Stress is known to be deeply involved in the onset and exacerbation of IBS symptoms. It is believed that stress causes excessive or sluggish movement of the intestines, or visceral hypersensitivity, leading to IBS symptoms. Many people may have experienced their stomach upset when they feel tense or anxious.
Stress and Immune System Function
The immune system plays a crucial role in protecting the body from pathogens such as bacteria and viruses. However, chronic stress is known to disrupt the balance of the immune system and decrease its function.
Increased Susceptibility to Infections Caused by Stress
Cortisol, a stress hormone, has the effect of suppressing the function of immune cells. When cortisol levels remain high chronically, it can become easier to catch infections such as colds and influenza, and recovery may be slower. Also, viruses that are usually suppressed by the immune system, such as the herpes simplex virus, can become reactivated and cause symptoms when immunity is weakened by stress.
Worsening of Autoimmune Diseases Caused by Stress
Autoimmune diseases are illnesses in which the immune system, which is supposed to protect the body, mistakenly attacks the body’s own tissues. Examples include rheumatoid arthritis, Hashimoto’s thyroiditis, and systemic lupus erythematosus. Stress is pointed out as potentially triggering an excessive immune response or promoting inflammation, which can increase the risk of developing autoimmune diseases or worsen the condition of those who already have them.
Stress and Musculoskeletal Problems
Stress often causes muscles to tighten unconsciously, which leads to various musculoskeletal pains.
Headaches Caused by Stress
The most common stress-related headache is tension-type headache. Chronic tension in the muscles of the neck, shoulders, and head due to stress causes a squeezing or pressing pain on both sides of the head. Stress is also a well-known trigger and exacerbating factor for migraines.
Stiff Shoulders and Lower Back Pain Caused by Stress
Sustained muscle tension due to stress causes stiffness in the shoulder and neck muscles (stiff shoulders) and pain in the lower back muscles (lower back pain). This is especially likely to worsen if you spend long hours in the same posture, such as sitting at a desk, as stress further increases muscle tension. Poor blood circulation also contributes, and the pain tends to become chronic.
Stress and Skin Problems
The skin is often called the “third brain” because it easily reflects the state of mind. Stress is a cause and exacerbating factor for various skin problems.
Eczema and Itching Caused by Stress
Stress can weaken the skin’s barrier function and affect immune cells and nerves, potentially worsening atopic dermatitis and other types of eczema. Also, chemicals released by stress can cause or increase the sensation of itching on the skin. This often leads to a vicious cycle where scratching further damages the skin and worsens the symptoms.
Acne and Skin Rashes Caused by Stress
Stress is known to promote the secretion of male hormones and increase sebum production. This makes pores more likely to clog, making acne more likely to occur or existing acne to worsen. Furthermore, disruption of skin cell turnover can lead to a decrease in the overall skin barrier function, causing dryness, redness, and other skin rashes.
Stress and Metabolic Problems
Stress also affects the body’s energy metabolism, increasing the risk of various metabolic diseases.
Obesity Caused by Stress
When stress is felt, the hormone cortisol is secreted, which increases appetite and promotes the accumulation of fat, especially visceral fat. People also often overeat sugary and fatty foods or become less active to relieve stress, which leads to weight gain and obesity. Obesity is a breeding ground for many lifestyle-related diseases such as diabetes, high blood pressure, and dyslipidemia.
Diabetes Risk Caused by Stress
Stress can interfere with the function of insulin, which controls blood sugar levels, and increase hormones (such as cortisol) that raise blood sugar. This makes it easier for blood sugar levels to remain high, increasing the risk of developing diabetes, especially for those who are already pre-diabetic or genetically predisposed to diabetes. For people who already have diabetes, stress can be a factor that worsens blood sugar control.
Effects of Stress on Mental Health
Stress has serious effects not only on the body but also on our mental state. It can alter the structure and function of the brain and the balance of neurotransmitters, potentially leading to various mental problems and illnesses.
Stress and Mental Illness
Chronic stress negatively affects brain regions involved in emotions and memory, such as the prefrontal cortex and hippocampus, increasing the risk of developing mental illness.
Anxiety Disorders Caused by Stress
Stress can overactivate brain regions involved in feeling anxiety and fear (such as the amygdala). This can lead to the onset or worsening of various anxiety disorders, including generalized anxiety disorder where a vague sense of anxiety is felt constantly even without a specific situation, panic disorder characterized by repeated severe anxiety attacks, and phobias where intense fear is felt towards specific objects.
Depression Caused by Stress
Chronic stress is one of the major factors that disrupts the balance of neurotransmitters (such as serotonin and noradrenaline) in the brain, leading to a depressed state. Damage to nerve cells in the brain or hindrance of the production of new nerve cells due to stress is also thought to be involved in the onset of depression. Symptoms include low mood, loss of interest or pleasure, fatigue, sleep disturbances, and loss of appetite.
Sleep Disorders Caused by Stress
Stress is a common cause of insomnia, making it difficult to fall asleep or causing repeated awakenings during the night by excessively stimulating the brain’s arousal system. Stress can also make it easier to have nightmares or worsen teeth grinding during sleep. Insufficient sleep leads to decreased concentration and increased fatigue during the day, creating a vicious cycle where it becomes easier to feel stressed.
Panic Disorder Caused by Stress
Panic disorder is a disease characterized by recurrent panic attacks, where intense anxiety and fear such as “I’m going to die” or “I’m going crazy” suddenly occur along with severe physical symptoms like palpitations, shortness of breath, dizziness, and nausea. Abnormalities in neurotransmitters such as serotonin and noradrenaline in the brain are thought to be involved in the onset of panic disorder, and stress is a powerful trigger that can disrupt the balance of these neurotransmitters and induce or worsen panic attacks.
Long-Term Effects of Chronic Stress
While acute stress responses are temporary, chronic stress disrupts the body’s homeostasis (balance) and causes various adverse effects on the body and mind over the long term. Chronic stress lasting for months or years not only causes discomfort but also significantly increases the risk of serious diseases.
Serious Diseases Caused by Long-Term Stress
The risks of cardiovascular diseases (heart disease, stroke), diabetes, and stomach ulcers mentioned earlier increase with the duration of exposure to chronic stress. Furthermore, some studies suggest the possibility of influencing the risk of developing cancer through the promotion of chronic inflammation and weakened immune function. However, the clear causal relationship between stress and cancer is not yet fully understood, but it is undeniable that stress weakens the body’s defense system.
Decreased Physical Function Caused by Long-Term Stress
Chronic stress leads to a decrease in the function of various systems throughout the body. For example, endocrine system disruption can cause imbalances in sex hormones and thyroid hormones, leading to irregular menstruation, infertility, worsening of menopausal symptoms, and thyroid dysfunction. Also, decreased brain function can result in impaired memory, concentration, and judgment. In the musculoskeletal system, chronic pain can persist, and decreased activity can lead to a decline in physical strength and muscle mass, potentially creating a negative spiral.
Diseases That Can Be Worsened by Stress
If you already have a chronic illness, stress can greatly exacerbate the condition. Stress can affect the underlying mechanisms of the disease or weaken the body’s resistance, making symptoms more severe or increasing the likelihood of recurrence.
Stress and Autoimmune Diseases
As mentioned earlier, stress not only increases the risk of developing autoimmune diseases but also frequently worsens the symptoms or causes flares of already existing autoimmune diseases such as rheumatoid arthritis, ulcerative colitis, Crohn’s disease, and psoriasis. This is thought to be because abnormal activation of the immune system and promotion of inflammation due to stress intensify the attack on one’s own tissues.
Stress and Allergy Symptoms
Allergic reactions occur when the immune system overreacts to specific substances (allergens). Stress can promote the release of chemicals like histamine involved in allergic reactions or change the function of immune cells, and is known to worsen allergic symptoms such as hay fever, atopic dermatitis, and asthma. Some people may have experienced their runny nose worsening or skin itching increasing when they feel stressed.
Stress and Asthma
Asthma is a disease where inflammation occurs in the airways, leading to sudden difficulty breathing in attacks. While allergies and viral infections are causes, stress is one of the powerful triggers for asthma attacks. Disruption of the autonomic nervous system and increased airway hypersensitivity due to stress are thought to cause airway constriction, leading to attacks. When mental tension or anxiety increases, breathing can become shallow and rapid, worsening asthma symptoms.
Coping with Stress-Related Illnesses
Given the diverse adverse effects of stress on the body and mind, it becomes clear how important it is to manage stress appropriately (stress management). Stress management is not just about relaxing, but a process of identifying the causes of stress and acquiring skills to cope with them.
Basics of Effective Stress Management
Effective stress management can be thought of in three steps:
- Recognize the cause of stress (stressor): Start by specifically understanding what is causing you stress. It can be helpful to write down the sources of stress, such as work content, relationships, or lifestyle habits.
- Recognize your stress response: Observe how your body and mind react (palpitations, headache, irritability, anxiety, etc.) when you feel stressed. Knowing your stress response patterns makes it easier to detect stress early.
- Cope with the stressor or stress response: Either eliminate or reduce the source of stress itself (problem-focused coping), or alleviate the physical and mental reactions caused by stress (emotion-focused coping), or combine both approaches.
Importance of Consulting a Professional
If stress-related physical or mental discomfort persists or interferes with daily life, it is crucial not to bear it alone but to consult a professional.
- Doctor: If you have physical symptoms (stomach pain, headache, insomnia, etc.), consult your family doctor or a specialist (psychosomatic medicine, psychiatry, etc.). You can get a diagnosis and appropriate treatment for illnesses caused by stress.
- Clinical Psychologist / Certified Public Psychologist: You can receive counseling regarding the causes and coping methods for stress, or learn stress coping skills through psychotherapy such as cognitive behavioral therapy.
- Psychiatrist: You can receive diagnosis, medication, and psychotherapy for mental illnesses related to stress (depression, anxiety disorders, etc.).
A professional can objectively assess your situation and provide appropriate advice and treatment plans. Consulting early can prevent the worsening of symptoms and speed up recovery.
Daily Stress Management Techniques
In addition to seeking professional support, it is also important to practice various methods for coping with stress in daily life.
Sufficient Sleep and Regular Lifestyle
Lack of sleep increases stress and hinders physical and mental recovery. Try to get enough quality sleep by going to bed and waking up at the same time each day, avoiding caffeine and alcohol before bed, and making your bedroom a comfortable environment. A regular lifestyle rhythm helps regulate the autonomic nervous system and increases resistance to stress.
Incorporate Moderate Exercise
Exercise reduces stress hormones and releases endorphins, which improve mood. Moderate fatigue also helps with falling asleep. Aim to exercise for about 30 minutes several times a week, doing activities you enjoy such as walking, jogging, swimming, or yoga. Moving your body can help you refresh and relieve stress.
Balanced Diet
An unbalanced diet can cause physical and mental discomfort and weaken resistance to stress. Vitamins and minerals, especially vitamin C, B vitamins, and magnesium, are said to help reduce stress. Avoid processed foods and junk food, and aim for a balanced diet centered on vegetables, fruits, whole grains, lean protein. Eating slowly can also have a relaxation effect.
Relaxation Techniques (Deep Breathing, Meditation, etc.)
Relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help ease muscle tension and calm the mind. Just a few minutes of slow, deep breathing when you feel stressed can calm your heart rate and provide a relaxing effect. Even setting aside a few minutes for meditation each day can help you control your emotions and reduce your stress response.
Seek Social Support
Talking to trusted friends, family, or colleagues and sharing your concerns is crucial for reducing stress. Don’t bottle things up; verbalizing your feelings and having someone listen can lighten the mental burden. Building new relationships through hobbies or community activities can also prevent social isolation and lead to mental stability.
| Type of Stress Management | Specific Methods | Effects |
|---|---|---|
| Sufficient Sleep & Regular Life | Go to bed and wake up at set times daily, create a comfortable bedroom environment, avoid caffeine/alcohol before bed | Regulates autonomic nerves, promotes physical/mental recovery, increases stress resistance |
| Moderate Exercise | Walking, jogging, yoga, swimming, etc. (30 mins several times a week) | Reduces stress hormones, promotes endorphin secretion (mood boost), refreshes, improves sleep quality |
| Balanced Diet | Centered on vegetables, fruits, whole grains, lean protein; intake of vitamins/minerals (Vit C, B group, Magnesium etc.); chew slowly | Prevents physical discomfort, increases stress resistance, mental stability |
| Relaxation Techniques | Deep breathing, abdominal breathing, meditation, mindfulness, progressive muscle relaxation | Eases physical tension, stabilizes heart rate, mental calmness, emotional control |
| Social Support | Talk to trusted friends/family, share worries, participate in hobbies/community activities | Reduces mental burden, alleviates loneliness, feeling of security, gain new perspectives |
| Time Management | Prioritization, task breakdown, scheduling breaks, letting go of perfectionism | Reduces cause of stress (busyness, pressure), improves sense of accomplishment |
| Hobbies & Enjoyment | Make time for favorite activities (reading, music, movies, gardening, etc.) | Refreshes, revitalizes, promotes positive emotions |
| Consulting Professionals | Consult doctors (psychosomatic medicine, psychiatry, etc.), clinical psychologists, certified public psychologists | Proper diagnosis/treatment, counseling, learning stress coping skills, objective advice |
Summary Regarding Diseases Caused by Stress
In this article, we have looked closely at the various physical and mental illnesses that stress can cause. Stress negatively affects systems throughout the body, including the cardiovascular system, digestive system, immune system, musculoskeletal system, skin, and metabolic system, and is a cause or exacerbating factor for high blood pressure, heart disease, stomach ulcers, irritable bowel syndrome, increased susceptibility to infection, worsening of autoimmune diseases, headaches, stiff shoulders, eczema, obesity, and diabetes. On the mental side, it increases the risk of mental illnesses such as anxiety disorders, depression, sleep disorders, and panic disorder.
Chronic stress not only further increases the risk of these diseases but also leads to long-term decline in physical function. If you already have a chronic illness, stress can greatly exacerbate the condition.
However, fortunately, the risk of these diseases can be reduced by managing stress appropriately. Understand the basics of stress management and actively incorporate daily strategies such as sufficient sleep, moderate exercise, a balanced diet, relaxation techniques, and social support. It is also crucial not to bear it alone and to consult professionals such as doctors or counselors when necessary.
Stress is unavoidable, but it is possible to prevent it from eroding your body and mind. Be mindful of your stress levels and practice the coping methods introduced in this article to maintain a healthy and fulfilling life.
Disclaimer: This article provides general information about the potential health effects of stress and should not be considered medical advice. If you are experiencing significant stress or health symptoms, please consult a qualified healthcare professional for diagnosis and treatment.
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