How stress secretly sabotages your body and what you can do about it

Stress is the invisible enemy of our health. It creeps into our everyday lives, manipulates our immune system, sabotages our sleep and accelerates the ageing process. What many people underestimate: Chronic stress is not just a temporary malaise – it can lay the foundations for serious illnesses in the long term, from cardiovascular problems to autoimmune diseases. But how exactly does stress cause so much damage, and why does it often go unnoticed until it’s too late?

What is stress and how does it arise?

Stress is largely determined by the interaction between two important parts of the autonomic nervous system: the sympathetic and parasympathetic nervous systems. These two systems regulate unconscious physical processes and together ensure balance in the body – also known as homeostasis.

Sympathetic nervous system: the stress activator

The sympathetic nervous system is responsible for preparing the body for acute stress situations. A reaction that is often referred to as the fight-or-flight response. When we experience stress, the body releases stress hormones such as adrenaline and cortisol. This increases the heart rate, breathing becomes faster, pupils dilate and blood pressure rises. Digestion slows down as the body concentrates its energy on the most important survival functions. In short, the sympathetic nervous system puts the body in a highly active state to prepare us for danger.

Parasympathetic nervous system: the relaxation helper

In contrast, the parasympathetic nervous system is responsible for the rest-and-digest response (rest and digestion). It helps the body to recover, slow down the heartbeat, normalize breathing and promote digestion. The parasympathetic nervous system activates regenerative processes and ensures that the body can relax again after a period of stress. A well-functioning parasympathetic nervous system is essential for staying healthy in the long term. Important: relaxation is an active process. The parasympathetic nervous system must be activated for this.

The problem: chronic stress

If the sympathetic nervous system is constantly activated – whether due to professional pressure, personal worries or a hectic environment – the parasympathetic nervous system is hardly ever used. The body remains in a state of alert without being able to regenerate sufficiently. This leads to a variety of health problems.

The physiological effects of stress on the body

The effects of stress on the body often go unnoticed for a long time. We are too used to being in a state of constant stress. Many people no longer even notice that they are no longer able to relax and that the much-needed regeneration phases are getting shorter and shorter. As a result, constant stress can do its disastrous work and impair your physical functions from head to toe.

Physical symptoms of stress

Your body often sends you signals when it is under stress. These symptoms can be subtle, but they are important indicators that something is wrong:

• Headache
• Muscle pain
• Stomach problems
• Sleep disorders
• Exhaustion

If you experience these symptoms regularly, it might be time to reconsider your stress management methods and possibly seek professional help.

Long-term health consequences of constant stress

Constant stress can lead to serious health problems. Chronic stress is like a slow poison that damages your body from the inside out. It can increase your risk of heart disease, diabetes and even certain cancers. Stress changes the way your body produces and processes hormones, which in turn weakens your immune system and promotes inflammation.

Health problem	Effects of permanent stress
Cardiovascular diseases	Increased risk due to high blood pressure and cardiac arrhythmia
Diabetes	Impaired insulin production and effect
Immune system	Weakened immune system and increased susceptibility to infections
Psychological effects	Anxiety disorders, depression and other mental illnesses
Sleep disorders	Insomnia, restless sleep, decreasing sleep quality
Weight gain	Stress can trigger food cravings
Sleep disorders	Stress can aggravate or trigger skin conditions such as acne, psoriasis and eczema

The stressed brain

The impact of stress on the brain is profound. It can impair memory, concentration and decision-making. Under stress, the brain often goes into survival mode, prioritizing basic functions while more complex tasks take a back seat. Think of your brain as a computer running too many programs at once – at some point it becomes slow and inefficient.

Amaygdala on alert

Stress, for example, can have a significant impact on the amygdala. This is a brain region that is responsible for processing emotions, particularly fear and stress. The following effects can be seen:

• Structural changes: Chronic stress can lead to an enlargement of the amygdala. Animal studies have shown that prolonged stress promotes the growth and branching of dendrites in the basolateral amygdala, leading to increased neuronal connectivity and an enlarged amygdala.
• Functional changes: Stress increases the activity of the amygdala, which leads to an increased emotional response to stressful or threatening stimuli. This hyperactivity can impair the ability to regulate emotions and is associated with anxiety disorders and depression.
• Altered connectivity: Stress affects the functional connectivity between the amygdala and other brain regions, particularly the prefrontal cortex. This altered connectivity can impair the ability to regulate emotions and increase the risk of stress-related mental disorders.

Neuroplasticity and stress: when the brain switches gears

Stress also has the ability to change the structure and function of your brain, a phenomenon known as neuroplasticity. While short-term stress can temporarily boost brain power, chronic stress leads to negative changes such as shrinkage of the hippocampus, a region crucial for learning and memory. But there is hope: positive experiences and a healthy lifestyle can promote neuroplasticity again and make the brain more resilient.

The role of cortisol and other hormones

Cortisol, the main stress hormone, plays a central role in your body’s stress response. It increases blood sugar levels, suppresses the immune system and affects digestion. With chronic stress, cortisol levels remain permanently elevated, which can lead to a variety of health problems. Think of cortisol as an alarm signal that never stops blaring – eventually the body gets used to it and stops responding properly.

To lower cortisol levels, you could try relaxation techniques such as meditation or yoga. These methods can help to reduce stress and bring your hormones back into balance.

Emotional and cognitive consequences of stress

Stress not only affects your body, but can also have significant emotional and cognitive consequences. It’s as if stress dims the light bulb in your head, leading to a whole host of problems.

Stress and memory

Stress can impair memory by inhibiting the formation of new brain cells and weakening neuronal connections. The hippocampus, the area of the brain responsible for long-term memory, is particularly affected. Stress can cause you to have difficulty storing new information or remembering what you have already learned. Imagine your brain is a library where the books are jumbled up – it becomes difficult to find the right book at the right time.

Stress and mental illness

Chronic stress can increase the risk of mental illnesses such as depression and anxiety. Stress changes the chemical composition of the brain and can lead to an overproduction of neurotransmitters that disrupt emotional balance. It’s as if stress turns up the volume of your inner dialog and amplifies negative thoughts.

To reduce the risk of stress-related mental illness, it is important to take regular breaks and integrate stress management techniques into your everyday life. A walk in nature or listening to music can work wonders.

Ways to relax

In a world that constantly keeps us running at full speed, it is crucial to find ways to consciously calm our nervous system. Because only when we activate the parasympathetic nervous system – our “relaxation nerve” – can the body truly regenerate and reduce stress. The parasympathetic nervous system lowers the heart rate, promotes digestion and ensures that we feel safe and secure. But how exactly can we switch on this resting mode? From breathing techniques and meditation to targeted muscle relaxation: there are numerous strategies for putting the body into a state of relaxation and staying healthy in the long term.

Practical methods for coping with stress

There are many ways to manage stress effectively. Here are some practical methods you can try out:

• Regular physical activity
• Relaxation techniques such as meditation or yoga
• Healthy diet and sufficient sleep
• Avoidance of alcohol and nicotine
• Seeking social support

Mindfulness and meditation

Mindfulness and meditation are powerful tools for reducing stress and finding inner peace. By consciously focusing your attention on the present moment, you can learn to let go of stressful thoughts and improve your mental well-being. Think of mindfulness as a mental shower that washes away the stress of the day.

Exercise and physical activity as stress killers

Exercise is one of the most effective ways to reduce stress. It promotes the release of endorphins, the so-called happiness hormones, and helps to lower cortisol levels. Whether it’s a walk in the park, a run through the neighborhood or a session at the gym – find an activity that you enjoy and integrate it into your daily routine.

Strong together against stress

Social support is a crucial factor in coping with stress. Sharing with friends and family can help relieve stress and create a sense of connection. It’s like sharing a heavy backpack with someone – the burden becomes lighter when you carry it together.

Dietary supplements for high stress levels

Stress can increase the body’s need for certain nutrients as it uses them up faster. Here are some key supplements that can help meet the increased needs of stress, including antioxidants. These are designed to reduce the negative effects of oxidative stress, which can be triggered by chronic stress.

• B vitamins:
  B vitamins support the function of the nervous system and are involved in the body’s stress response. They play an essential role in energy metabolism and in the synthesis of neurotransmitters. Studies show that supplementation with B vitamins can help regulate stress hormones.
• Magnesium:
  Magnesium is crucial for muscle relaxation, the regulation of neurotransmitters and the control of the stress response. Chronic stress can lower magnesium levels, which can lead to fatigue and irritability.
• Vitamin C:
  As a potent antioxidant, vitamin C protects cells from oxidative stress and supports the immune system. It plays a role in cortisol regulation and can help to reduce the physiological stress response.
• Omega-3 fatty acids (EPA and DHA):
  These essential fatty acids promote brain function and can alleviate the effects of stress and anxiety. Omega-3 fatty acids have anti-inflammatory and neuroprotective effects that help reduce the impact of chronic stress.
• Zinc:
  Zinc is an essential trace element that plays a role in the immune system and in stress management. It has antioxidant properties and can help regulate the physiological effects of stress.
• GlutathioneGlutathione is one of the most powerful antioxidants in the body and protects cells from oxidative stress. Chronic stress can lower glutathione levels, which can lead to cell damage and inflammation. Supplementation can strengthen the body’s antioxidant capacity and support detoxification.

In addition to a balanced diet, the targeted intake of these supplements can help to support the body in stressful times and reduce oxidative stress. However, it is advisable to use dietary supplements in consultation with a doctor in order to take individual needs into account and avoid overdosing.