The Effects of Stress on Your Body

In 1956 Professor Hans Selye described a process called General Adaptation Syndrome (GAS). It comprises three stages (in some cases five, but I’ll stick to the three-stage version for now as it is the most common) and refers to the process of learning what is and isn’t ‘good’ for us emotionally and physically. It describes the body’s short-term and long-term reactions to stressors such as starvation or grief. It refers to the extreme stress that homeostasis cannot address (homeostasis involves the regulation of body temperature, blood-glucose concentration and water and ion content).

GAS involves two systems of the body: the nervous system and the endocrine (hormonal) system. During times of perceived danger and extreme stress, the hormones adrenaline and cortisol are released as well as glucose. These provide a sudden energy burst, making a person more alert and ready to ‘fight or flight’.

Stage One: Initial Response

The first stage is known as Initial Response and literally refers to the first response to an event, for example, your first response to a cigarette, alcoholic drink or a period of starvation. This is usually a reliable indicator of whether or not something is good for you. This stage is sometimes known as the Alarm Reaction, whereby the ‘fight or flight’ response is triggered by the activation of the HPA axis (which, in turn, triggers the release of cortisol), the nervous system and the adrenal glands, which release adrenaline. When these hormones are released into the body and not used effectively (i.e. the body becomes flooded with them), it can be harmful.

Too much adrenaline can lead to a surge in blood pressure which can damage blood vessels in the heart and brain, causing a heart attack or stroke. Too much cortisol can damage muscle tissue and can lead to cardiovascular problems, stroke, stomach ulcers and high blood sugar levels. Cortisol is also linked to belly fat: as more of the hormone is released into the body and not utilised, more fat is stored around your middle.

Stomach ulcers are commonly experienced by people who lead very stressful lives. These ulcers can then lead to a condition known as ulcerative colitis in which the destruction of protein as a result of prolonged stress causes the disintegration of the lining of the intestine. Along with stomach ulcers and ulcerative colitis, a stressed person may experience weak bones as a result of the loss of calcium from bones.

Stage Two: Adaptation

The second stage is known as the Adaptation Stage in which your body learns to adapt to the stress, hence a long-term smoker will no longer get a nicotine rush, a coffee drinker will no longer feel jittery and a person who is not eating enough calories will experience higher-than-normal energy levels. The body will adapt to try and protect itself from damage and keep itself alive, therefore being in a perpetual state of stress.

For a period of time homeostasis begins restoring and repairing where it can: body temperature returns to normal and blood-glucose concentration is reduced to normal levels. However in an attempt to protect itself, the body creates a reaction which homeostasis cannot control and will place the body under prolonged stress. In a starved body, systems begin to shut down and the body ‘rethinks’ its priorities (hair will become lank, skin will become sallow and grey). A person who endures stress everyday due to a demanding job and young children, for example, will begin to continually suffer from high blood pressure, lethargy and craving for sugary, fatty foods.

In order for our body to deal with this stress and to be well equipped to repair itself, our diet must be well planned and our bodies well looked after. The Initial Response Stage and the Adaptation Stage both consist of repeated cycles of damage and repair, however if repair fails to take place, the Exhaustion Stage is entered.

Stage Three: Exhaustion

During the Exhaustion Stage the body’s energy is depleted and its systems work inefficiently: primarily the digestive, endocrine and nervous systems. Blood pressure is raised for a prolonged period of time, heightening the risk for heart attacks and strokes, and infections and diseases develop as the immune system cannot cope with the high levels of stress combined with low energy. At this stage many people begin to feel so unwell that they seek advice and treatment from a doctor.

The hippocampus area of the brain is particularly vulnerable, causing memory and thinking to become impaired and often inducing anxiety and depression. For example, a person working in a very stressful job may be able to cope with the stress for so long, and then suffer a heart attack due to the prolonged high blood pressure their body has experienced. Now I am not suggesting that every person who work a stressful job will have a heart attack – this is an extreme, yet not unusual, example – but your body will only cope for so long before it is screaming out for some respite.

Do What You Can to Reduce Stress

It is vital that you find a way to deal with every day stress. I don't necessarily mean we all need to find a therapist or do anything life-changing. Regular exercise (preferably out in the fresh air), an adequate diet and good restful sleep are all great starting points for reducing stress. If you have recently had a stressful time at work or at home and you are starting to feel ill, whether it be headaches, fever or low mood, think about what your body is telling you. It’s time to take a break, nourish your body, look after yourself, have some ‘me time’ and do what you can to remove yourself from stressful situations. Make time to unwind in the evening, make time to do something you love and make sure your body is getting all the energy it needs - and from the right places.