Regain control over the stress in your life

When stress grips your body, you know it. Your heart starts pounding, your muscles tense, your stomach feels tied in knots. Sometimes this response can be a good thing; it may help you escape from an attacker or win your tennis game. However, continued stress can have negative effects throughout your body on both your physical and mental health. It can affect:

•Digestion. Stress hormones slow the release of stomach acid and interfere with how well the stomach can empty itself. This can cause stomachaches. These same hormones cause the colon to work faster and may lead to diarrhea.

•Heart and blood vessels. High levels of the stress hormone, cortisol, increase your heart rate and your blood pressure. Cortisol also may raise your cholesterol levels. These factors raise your risk for heart attacks and stroke.

•Immune system. Normally, your immune system responds to infections by releasing chemicals that aid in the healing process. The stress response weakens your immune system by reducing the release of chemicals, slowing wound healing and making you more likely to get colds and infections.

•Weight. Cortisol makes you crave foods that can cause you to gain weight. Cortisol also makes you more likely to put weight in your abdominal area. Weight gain in this area raises your risk for heart disease and diabetes.

•Mental health. Being bombarded with stress hormones creates a constant state of tension and anxiety. Over time this can set you up for depression, headaches, or other problems —— especially if they run in the family. Also, because your body is in a heightened state of arousal, you may have trouble sleeping.

If stress has taken over your life, it’s time to regain some control. Your health depends on it. Here are some ideas:

•Make time for regular, moderate exercise.

•Spend some time doing things you enjoy. Go to a funny movie, take your kids fishing, or have dinner with a friend.

•Learn some relaxation techniques, such as deep breathing or meditation.

•Treat yourself well. Make time for healthy meals and getting enough sleep.

Stress can have far-ranging negative effects on your health. Take time to learn strategies to help you cope with stress and live healthy this year.

Molly Yatso Butz is the community health and wellness director for the Oshkosh Community YMCA.