Don’t Worry Yourself Sick

In today’s hectic world, the pressures of family and work will inevitably take their toll every once in a while. And that’s not necessarily a bad thing — many of us find that a certain amount of stress helps us to stay motivated, organized and productive! But if you don’t learn to cope with stress, or suffer prolonged periods of gut-churning anxiety, your health is bound to suffer.

When Worry is Making You Sick

Here are some adverse health effects that have been observed in people who are perpetually highly-strung and stressed out.

• Heart disease: Research studies have indicated that high levels of stress can double your chances of developing metabolic syndrome, the latter being a condition linked to heart disease.¹ Metabolic syndrome is an umbrella term for a collection of health abnormalities, and is diagnosed when three or more of the following are observed.

• High blood pressure
• Excess stomach fat
• Low levels of good cholesterol
• High blood sugar levels
• High blood triglyceride levels

• Depression: High levels of work stress greatly increases one’s risk of developing depression or anxiety disorder.² In fact, these debilitating mental illnesses have sometimes developed in patients who exhibited no previous warning signs of mental health issues and did not undergo any traumatic “trigger” event. Their only complaint was of an oppressive and stressful work environment.³

• Digestive health: One study found that 70% of its participants reported some adverse changes in their digestion when they were under stress — slightly over half of this group described effects such as severe abdominal pain, gastric reflux and irritable bowel syndrome.⁴

Fighting Stress and its Effects

If we can’t avoid stress, we can certainly equip ourselves to combat its ill effects. Here are some handy tips to reverse the unhealthy consequences of a stressful lifestyle.

• A healthy diet: A diet high in fiber and vitamins helps to promote cardiovascular health and regulate blood sugar levels.⁴ You might feel “cleaner” and more invigorated too, which can only improve your stress levels!

• Set aside “me” time: “Me” time is crucial for promoting self-esteem and mental well-being. Try to set aside at least 30 minutes a day to indulge in a hobby. Read a good book, watch some TV or go for a jog. It’ll help you cope with your more stressful moments.⁶

• Avoid drinking and smoking: We all like a little tipple at the end of a long day, and a little alcohol won’t hurt. But binge-drinking is disastrous for cardiovascular and digestive health, and has been linked to depressive illnesses as well.⁷ Drink in moderation. Smoking, on the other hand, is best avoided altogether.

We work hard and place ourselves under pressure to achieve the best possible lives for us and our loved ones. But we can’t enjoy the fruits of our labor without good health. So while we accept and embrace the inevitability of stress, we must always be mindful of its potential to disrupt our health, and remember to take precautions.

Resources

1. Gimeno D, Tabák AG, Ferrie JE, Justice at work and metabolic syndrome: the Whitehall II study. Occup Environ Med. 2010 Apr;67(4:256-62
2. Depression. NHS Choices. Visited 14 June 2013
3. Wang JL, Lesage A, Schmitz N, Drapeau A. The relationship between work stress and mental disorders in men and women: findings from a population-based study. Journal of Epidermiology Community Health 2008; 62: 42-47.
4. Stress and IBS. IBS Research Update. Visited 14 June 2013.
5. Stress. British Heart Foundation. Visited 14 June 2013
6. Melchior M, Caspi A, Milne BJ, Danese A, Poulton R, Moffitt TE. Work stress precipitates depression and anxiety in young working women and men. Psychological Medicine 2007; 37: 1119-1129.
7. Depression. NHS Choices. Visited 14 June 2013.