10 Tips to Reduce Stress That Causes Inflammation
And may lead to chronic disease.
What Is Inflammation?
You’ve gotten a splinter in your hand, I’m sure. You’ve seen how the body sends white blood cells to fight the potential invader in your body. Dead cells, tissue, and fluid accumulate and push the little thorn or piece of wood out of your finger. The small wound heals, and your finger is back to normal.
At least, that’s how it is supposed to work.
Inflammation is the body’s reaction to a threat such as bacteria, virus, or cancer. But the body also responds to psychological or emotional stressors. Then the immune system produces chemicals, called pro-inflammatory cytokines, to attack the invaders.
But sometimes, especially when the stress is ongoing and other times for no perceived reason, the body continues to produce cytokines, and the inflammation becomes chronic.
Chronic conditions related to stress.
Rheumatoid arthritis is a chronic inflammatory disorder that affects the joints and other systems. As a result, the body's own immune system mistakenly attacks itself. The causes aren’t known, though there seems to be a genetic component.
Cardiovascular disease can be triggered by the continued fight or flight response created by constant stress. Chemicals such as adrenaline are released, which forces the heart to work harder and raises blood pressure. Inflammation is linked to the development of atherosclerosis, which can lead to heart disease. In addition, when people are constantly stressed, they tend to make unhealthy choices, like overeating, smoking, and not exercising, that contribute to poor heart health.
Inflammatory Bowel Disease (IBD) IBD is a broad term for inflammation-linked conditions that affect the gastrointestinal system, including Crohn’s disease and colitis. Both are worsened by stress, which affects the body’s production of digestive enzymes, and interferes with digestion and processing nutrients. Researchers have linked a peptide in the brain and gut in recent years called corticotropin-releasing factor (CRF), which is activated when you’re stressed, to proper colonic function.
Depression can be triggered by those pro-inflammatory cytokines released in response to physical or psychological stress. These chemicals can lead to lowered mood, fatigue, and reduced enjoyment of life.
Obesity and diabetes are exacerbated by stress. Stress causes higher levels of the hormone cortisol, which seems to increase the amount of fat deposited in the abdomen. In addition, unhealthy eating can cause type 2 diabetes, and stress can directly raise the glucose level of people with diabetes.
“But we all are stressed! What can I do?” you ask.
Perhaps you’re familiar with the Serenity Prayer, often repeated in the context of Alcoholics Anonymous and other 12-Step programs. The familiar portion of the verse reads:
God grant me the serenity to accept the things I cannot change;
Courage to change the things I can, and wisdom to know the difference.Living one day at a time; enjoying one moment at a time;
Accepting hardships as the pathway to peace.
The author is unknown. It’s been attributed to American theologian Reinhold Niebuhr, an old Sanskrit text, Aristotle, St. Augustine, St. Francis of Assisi, and others.
Regardless of who originally wrote it, the truth continues to resonate and offers a path through stress for all of us.
It’s so easy to worry ourselves about things we cannot possibly change; especially this year. For instance, I can’t cure COVID, reverse climate degradation or change the minds of the legislators in Texas where I live.
I need to focus on what I can personally do. For example, get my vaccine, stay healthy, reduce consumption, spend my money to support ethical choices, register voters, and vote myself; these are all things I am able to do.
Practice proactive stress reduction and relaxation.
In addition to cultivating a more accepting and realistic state of mind, we can include a few more stress relievers in our lives. Here are a few things to remember:
Eat healthy foods and less sugar.
Reduce consumption of caffeine and nicotine.
Don’t drink too much alcohol. But, on the other hand, do drink lots of water.
Increase your exercise, especially outdoors.
Consider mindfulness such as meditation, prayer, or peaceful walking.
Are you living according to your important values?
Do you have compatible, upbeat friends to visit with?
Spend some time in a creative mood by writing, doing art, enjoying music, dance, or other things that bring you joy.
Set easier goals. Take time every day to just relax with no screens.
Sleep more. During times of stress, we may need additional sleep.
As you reduce your body's reaction to unavoidable stress, inflammation will decrease.
A satisfied mind leads to health and wellbeing.
And what good is fame or fortune without peace and health? Adjust your life to reduce your stress levels. Honestly, I don’t consider it optional.
I am so fortunate to be getting older. So many people die young and never have the chance to gain the perspective that comes with age.
When I turned 65, I suddenly realized that I’d be very blessed if I had 5,475 more days to spend on this beautiful green globe. That would take me to 80 years old, a glorious average lifespan of women today in the U.S.
In my mind, I compared it to having the last $5,475.00 I’d ever have to spend. Wouldn’t I think carefully about what I purchased?
In the same way, mindfully consider how we invest our hours and days. Does time bring joy to ourselves and to those we love? First, do no harm, and secondly, how may we bring good to the world? Finally, how may we live at peace?
These are universal concepts, independent of specific religions or practices. I hope these tips help you relax and bring health to your body and your mind.
What do you do to relieve stress and live more peacefully? Please share your thoughts. My favorite? Get outdoors, move, and enjoy nature!