Physical Impact of Stress on the body – Part 1

Stress is a natural human response that enables the body to cope during certain situations.

There are three phases to our stress response:

  • Phase 1 – The Alarm Phase
  • Phase 2 – The Resistance Phase
  • Phase 3 – Exhaustion

Phase 1 – The Alarm Phase

This phase is short lived and initiated by the hormones released by the adrenal medulla.  It is triggered by excitement, exercise, emergency and embarrassment – what are commonly called the “E” situations.

During this phase the sympathetic nervous system will dominate and favour body functions that support vigorous physical activity.  Once the situation is resolved the body either the parasympathetic nervous system will dominate allowing the body to relax and digestion food or the sympathetic nervous system will continue to dominate and the body will move into phase 2.

Phase 2 – The Resistance Reaction

This is a long term stress reaction or chronic stress and it initiated by the hypothalamic releasing hormones:

  • Corticotropin
  • Growth hormone
  • Thyroptropin

During phase 1 stress response the heart rate is increased to increase the rate of blood flow as blood is directed away from the digestive system and digestive organs towards the skeletal muscles of the body.   Drawing blood away from the blood away from the stomach for too long can lead to indigestion or IBS.   In addition, corticotropin is the body’s hormone alarm bell telling it to release steroids and adrenaline, increased exposure can lead to IBS, stomach aches, nausea, diarrhea and heartburn.

All the body functions are impacted as the body’s pH is increased.  The body’s sodium levels are increased increasing water retention by the kidneys and maintaining the increase in blood pressure during the alarm phase.  This increase in blood pressure and blood flow helps the body cope with the demands placed upon it but in the long term can lead to hypertension.

The stress hormones cause the blood to become thicker and stickier increasing its ability to clot to help the body cope with injury.  Chronic stress where there is thicker blood and no injury can lead to blood clots and therefore affect the blood flow causing damage to the heart.  The increase in the heart rate and force of the contractions of the heart in chronic stress can lead to an abnormal heart rhythm causing heart muscle damage.

Adrenaline and cortisol trigger the release of fatty acids into the blood stream for the body to use as energy.  Prolonged release by cortisol can potentially increase cholesterol levels leading to a thickening of the lumen and hence a narrowing of the arteries.  Continued exposure to cortisol can increase abdominal fat, therefore increasing the risk of heart disease.

 

 

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  • More tips on how to prevent Delayed Onsite Muscle Soreness

    Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References

    1. Innerfield I. The anti-inflammatory effect of parenterally administered proteases. Ann N Y Acad Sci. 1957 Aug 30;68(1):167-76; discussion 176-7.
    2. Miller et. Al. The effects of protease supplementation on skeletal muscle function and D.O.M.S. following downhill running. Journal of Sports Sciences 22, 365-372;2004.
    3. Taussig SJ The mechanism of the physiological action of bromelain Medical Hypotheses 1980; 6: 99-104
    4. Donaho C, Rylander C Proteolytic enzymes in athletic injuries: a double blind study of a new anti-inflammatory agent Delaware Medical Journal 1962; 34: 168-170.
    5. Cirelli MG Clinical experience with bromelains in proteolytic enzyme therapy of inflammation and edema Medical Times 1964; 92(9): 919-922.
    6. Taussig SJ, Batkin S Bromelain, the enzyme complex of pineapple and its clinical application Journal of Ethnopharmacology 1988; 22: 191-203.
    7. Atal CK, Zutshi U, Rao PG. Scientific evidence on the role of Ayurvedic herbals on bioavailability of drugs. J Ethnopharmacol. 1981 Sep;4(2):229-32.
    8. Velpandian T, Jasuja R, Bhardwaj RK, Jaiswal J, Gupta SK. Piperine in food: interference in the pharmacokinetics of phenytoin. Eur J Drug Metab Pharmacokinet. 2001 Oct-Dec;26(4):241-7.
    9. Miller et. Al. The effects of protease supplementation on skeletal muscle function and D.O.M.S. following downhill running. Journal of Sports Sciences 22, 365-372;2004.

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    4. Warm Up

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