10 Health Problems Related To Stress that You Can Fix

By R. Morgan Griffin


Need another thing to get stressed out about? Your stress itself could be making you sick.

"Stress doesn't only make us feel awful emotionally," says Jay Winner MD, author of Take the Stress Out of Your Life and director of the Stress Management Program for Sansum Clinic in Santa Barbara, Calif. "It can also exacerbate just about any health condition you can think of."

Studies have found many health problems related to stress. Stress seems to worsen or increase the risk of conditions like obesity, heart disease, Alzheimer's disease, diabetes, depression, gastrointestinal problems, and asthma.

Before you get too stressed out about being stressed out, there is some good news. Following some simple stress relief tips could both lower your stress and lower your health risks.


10 Health Problems Related to Stress

What are some of the most significant health problems related to stress? Here's a sampling.


1.Heart disease. Researchers have long suspected that the stressed-out, type A personality has a higher risk of high blood pressure and heart problems. We don't know why, exactly. Stress might have a direct effect on the heart and blood vessels. It's also possible that stress is related to other problems -- an increased likelihood of smoking or obesity -- that indirectly increase the heart risks.

Doctors do know that sudden emotional stress can be a trigger for serious cardiac problems, including heart attacks. People who have chronic heart problems need to avoid acute stress as much as they can.

2.Asthma. Many studies have shown that stress can worsen asthma. Some evidence suggests that a parent's chronic stress might even increase the risk of developing asthma in their children. One study looked at how parental stress affected the asthma rates of young children who were also exposed to air pollution or whose mothers smoked during pregnancy. The kids with stressed out parents had a substantially higher risk of developing asthma.

3.Obesity. Excess fat in the belly seems to pose greater health risks than fat on the legs or hips -- and unfortunately, that's just where people with high stress seem to store it. "Stress causes higher levels of the hormone cortisol," says Winner, "and that seems to increase the amount of fat that's deposited in the abdomen."

4.Diabetes. Stress can worsen diabetes in two ways. First, it increases the likelihood of bad behaviors, such as unhealthy eating and excessive drinking. Second, stress seems to raise the glucose levels of people with type 2 diabetes directly.

5.Headaches. Stress is considered one of the most common triggers for headaches -- not just tension headaches, but migraines as well.

6.Depression and anxiety. It's probably no surprise that chronic stress is connected with higher rates of depression and anxiety. One survey of recent studies found that people who had stress related to their jobs -- like demanding work with few rewards -- had an 80% higher risk of developing depression within a few years than people with lower stress.

7.Gastrointestinal problems. Here's one thing that stress doesn't do -- it doesn't cause ulcers. However, it can make them worse. Stress is also a common factor in many other GI conditions, such as chronic heartburn (GERD) and IBS, Winner says.

8.Alzheimer's disease. One animal study found that stress might worsen Alzheimer's disease, causing its brain lesions to form more quickly. Some researchers speculate that reducing stress has the potential to slow down the progression of the disease.

9.Accelerated aging. There's actually evidence that stress can affect how you age. One study compared the DNA of mothers who were under high stress -- they were caring for a chronically ill child -- with women who were not. Researchers found that a particular region of the chromosomes showed the effects of accelerated aging. Stress seemed to accelerate aging about 9 to 17 additional years.

10.Premature death. A study looked at the health effects of stress by studying elderly caregivers looking after their spouses -- people who are naturally under a great deal of stress. It found that caregivers had a 63% higher rate of death than people their age who were not caregivers.


Still, you might be wondering why. Why would stress make us sick? Why would an emotional feeling wreck havoc on our bodies?

Stress isn't only a feeling. "Stress isn't just in your head," Winner says. It's a built-in physiologic response to a threat. When you're stressed, your body responds. Your blood vessels constrict. Your blood pressure and pulse rise. You breathe faster. Your bloodstream is flooded with hormones such as cortisol and adrenaline.

"When you're chronically stressed, those physiologic changes, over time, can lead to health problems," Winner tells WebMD

Stress Management Works


While the number of health problems related to stress might be alarming, don't despair. Studies suggest that stress management techniques will not only make you feel better, but they might have concrete health benefits.

For instance, one study of heart attack survivors found that taking a stress management class slashed their risks of a second cardiac event by 74%. There's even some evidence that stress management will improve immunity.

Still, many of us remain skeptical about stress management. After all, our lives are just plain stressful. We have busy jobs, families to raise, tight finances, and no time to spare. Stress management might seem like a nice idea, but completely impossible.

It's true that you might not be able to remove all the stressful things from your life. But you can change how you respond to them, Winner says. That's what stress management is all about. Learning some basic stress relief techniques isn't hard either.

4 Ways to Fight Back Against Stress -- and Improve Your Health

The next time you feel stressed, here are four stress relief tips you can try.

1.Breathe deeply. Just a few minutes of deep breathing can calm you and tame the physiologic stress response, Winner says. While building in a specific time to relax each day is a good idea, one advantage to deep breathing for stress relief is that you can do it anywhere -- at your desk or in your (parked) car, for instance.

Winner recommends that as you breathe out, you relax a specific muscle group. Start with the muscles in your jaw. On the next breath out, relax your shoulders. Move through the different areas of your body until you're feeling calm.

2.Focus on the moment. When you're stressed, you're probably living in the future or the past. You're worried about what to do next or regretful about something you've already done. To get some stress relief, instead try focusing on what you're doing right now.

"You can calm yourself by bringing yourself back to the present moment," says Winner. "If you're walking, feel the sensation of your legs moving. If you're eating, focus on the taste and the sensation of the food."

3.Reframe the situation. So you're already running late and then find yourself stuck in terrible traffic. Getting worked up is a natural reaction, but it won't help you at all.

Rather than swearing and pounding the steering wheel, get a different perspective. Look at that time as an opportunity -- a few minutes to yourself where you don't have any other obligations.

4.Keep your problems in perspective. It might seem Pollyannaish, but the next time you're feeling stressed out, think about the things for which you're grateful.

"We get stressed when we focus so much on a specific problem that we lose perspective," says Winner. "You need to remind yourself of the basic ways in which you're lucky -- that you have family and friends, that you can see, that you can walk." It can be a surprisingly effective method for stress relief.

While these stress management techniques can help in the moment, you can also make a few larger changes to your way of life. Regular exercise is key to long-term stress management, says Winner. People who exercise tend to have better moods and more energy than people who don't. What's more, regular exercise will independently lower your risks for many health problems.

Learning some relaxation techniques, meditation, or yoga will help with stress management, too. Getting good at any of these approaches will take a little time and practice, but the payoff -- for your short-term mood and long-term health -- could be substantial.

5 Super Nutrients for Growing Kids

Want your kids to grow up strong and healthy? These 5 super-nutrients will give them a great head start.

By Kathleen M. Zelman, MPH, RD, LD

Nutrition isn't kids' stuff. Good nutrition can help your kids fend off common illnesses and develop strong, healthy bodies. Include foods with these key nutrients every day so your children learn to enjoy the taste of eating right. And don't forget to help them exercise and get a good night's rest.

Calcium

Calcium is the super nutrient that helps make strong bones and teeth. It's most important during the growing years when bones are building. The best sources of calcium come from the cow.
1. Start your child's day with a bowl of cold or hot whole-grain cereal topped with skim or low-fat milk and sliced fresh fruit.

2. Serve low-fat yogurt, smoothies, or cheese after school and between meals for a nourishing snack.

3. Calcium-fortified juices and cereals are fine alternatives to help meet your child's daily requirement.

Snack idea. Boost your kids' calcium intake by blending low-fat chocolate milk, a banana, and ice into a delicious smoothie for a quick meal, dessert, or snack.


Fiber

Kids need fiber, too. Grandma called it roughage and everyone, kids included, needs plenty of it each day. Get your kids used to the delicious taste of fibrous foods.

1. A bowl full of high-fiber cereal is a great start to meeting your child's daily needs. Read food labels to find whole-grain cereals that provide 3 or more grams of fiber per serving. Usually, the more sugar in a cereal, the less fiber. Add sweetness to cereal with fresh, canned (unsweetened), or frozen fruit.

2. Have cut-up whole fruits and veggies on hand to help your child meet the recommended five-plus daily servings of fiber. Keep fruit juice to a minimum. Whole fruits and vegetables contain much more fiber and less sugar than most juices.

3. Beans are fun to eat and loaded with fiber and protein. Drain and rinse canned beans that you can toss into soups, stews, salads, scrambled eggs and omelets, and salsas.

Snack idea. Spread crunchy peanut butter onto celery sticks and top with raisins for a kid-favorite "ants on a log" snack.

Protein

Every cell in the body is made of protein, which makes this major nutrient essential for healthy growth and development. Protein is in animal products, such as dairy, eggs, seafood, and meats. In somewhat lesser amounts, it is also in beans, nuts, vegetables, and grains. Boost your kids' nutrition with these protein-rich food ideas.
1. Even finicky kids love eggs. French toast, scrambled eggs, pancakes, and omelets are kid-pleasing dishes that contain plenty of protein, iron, and other important nutrients.

2. Branch out from fish sticks and try salmon dishes that kids will enjoy. Top salmon or other fish fillets with salsa or teriyaki sauce to give your child lean protein along with heart-healthy omega-3 fatty acids.

3. Add nuts to cereals, yogurts, or vegetables for added protein, fiber, and healthy fats.

Snack idea. Trail mix is a great portable snack that is also easy to prepare. Throw together a mix of dried fruits such as raisins, bananas, apples, or dried cranberries, nuts (soy nuts or peanuts), and high-fiber cereal.


Antioxidant Super-Foods


Antioxidants help defend the body against harmful substances that can damage the body's cells. Power up your child's diet with foods rich in antioxidants, such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers.
1. Bring orange wedges or 100% citrus juice, fruit, and nut granola bars to the next sports practice for a refreshing and energizing treat.

2. Pack school lunches with baby carrots, grape tomatoes, and red bell pepper slices for a fiber- and antioxidant-rich lunch or snack.

3. Add plenty of antioxidant-rich tomatoes or tomato sauce to pizza, spaghetti, meatloaf, soups, and stews.

Snack idea. Parfaits are beautiful to look at and fun to eat. Make one by layering low-fat yogurt, fresh or frozen blueberries, and toasted almonds into a tall glass.

Iron

Children's diets are often lacking in iron, an essential mineral that carries oxygen in the blood and helps keep kids energized. Boost the iron in your kids' diet with lean meats, eggs, fish, dark leafy greens, beans, dried fruits, and iron-fortified grains.
1. Pair eggs at breakfast with oranges or orange juice to boost the absorption of iron.

2. Serve spinach salads at mealtime, topped with strawberries, dried cranberries, and/or slivered almonds and light raspberry vinaigrette. This is a salad kids will devour.

3. When kids refuse a meal, offer iron-fortified cereal topped with low-fat milk or yogurt and fruit as a suitable meal substitute.

Snack idea. Wrap an iron-fortified whole-wheat tortilla with sliced turkey, low-fat string cheese, and dried cranberries for a healthy snack.

Can Your Diet Help Relieve Rhematoid Arthritis?

If you suffer from rheumatoid arthritis, you may have heard that a specific diet or certain foods can ease your pain, stiffness, and fatigue. Someday, food may be the medicine of choice for those with arthritis and related inflammatory diseases. For now, though, here's information that may help you separate the facts from the myths about diet and rheumatoid arthritis.

Can the Arthritis Diet Help my Rheumatoid Arthritis?

Eating certain foods or avoiding certain foods may help your rheumatoid arthritis symptoms. However, according to the Arthritis Foundation, there is no specific "arthritis diet." On the other hand, if you find certain foods worsen your rheumatoid arthritis symptoms and others help your symptoms to improve, it makes sense to make some adjustments in your diet.

A recent study showed that 30% to 40% of people with rheumatoid arthritis may benefit from excluding "suspect" foods that are identified with an elimination diet. An elimination diet guides you in removing suspected "trigger" foods from your daily diet. Then, after a period of time, you slowly add the suspect foods back into your diet and watch for increased pain and stiffness. For some people, eliminating those foods that seem to trigger pain and stiffness may help decrease rheumatoid arthritis symptoms.


Can Some Fats Increase Inflammation in Rheumatoid Arthritis?

Yes. Studies show that saturated fats may increase inflammation in the body. Foods high in saturated fats, such as animal products like bacon, steak, butter, and cream, may increase inflammatory chemicals in the body called prostaglandins. Prostaglandins are chemicals that cause inflammation, pain, swelling, and joint destruction in rheumatoid arthritis.

In addition, some findings confirm that meat contains high amounts of arachidonic acid. Arachidonic acid is a fatty acid that's converted to inflammatory prostaglandins in the body. Some people with rheumatoid arthritis find that a vegetarian diet helps relieve symptoms of pain and stiffness. Other people with rheumatoid arthritis, however, get no benefit from eating a diet that eliminates meat.


Is Omega-6 Fatty Acid Linked to Inflammation With Rheumatoid Arthritis?

Omega-6 fatty acids are in vegetable oils that contain linoleic acid. This group of vegetable oils includes corn oil, soybean oil, sunflower oil, wheat germ oil, and sesame oil. Studies show that a typical western diet has more omega-6 fatty acids compared to omega-3 fatty acids. Omega-3 fatty acid is a polyunsaturated fat found in cold-water fish.

Consuming excessive amounts of omega-6 fatty acids may promote illnesses such as cancer and cardiovascular disease. It may also promote inflammatory and/or autoimmune disease such as rheumatoid arthritis. Ingesting fewer omega-6 fatty acids and more omega-3 fatty acids, on the other hand, may suppress inflammation and decrease the risk of illness.

Many studies show that lowering the ratio of omega-6 fatty acids to omega-3 fatty acids contained in the diet can reduce the risk of illness.

How Can Omega-3 Fatty Acids Help Rheumatoid Arthritis?

Omega-3 fatty acids, the polyunsaturated fats found in cold-water fish, nuts, and other foods, may have an anti-inflammatory effect in the body. The marine omega-3 fatty acids contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are substances that may decrease inflammation. Some studies show a positive anti-inflammatory effect of omega-3 fatty acids with rheumatoid arthritis. The same is true for heart disease. This is important because people with rheumatoid arthritis also have a higher risk of heart disease.

Human studies with marine omega-3 fatty acids show a direct relationship between increased DHA consumption and diminished C-reactive protein levels. That means reduced inflammation.


Which Foods Have Omega-3 Fatty Acids That Might Help Rheumatoid Arthritis?

For omega-3 fatty acids, select cold-water fish such as salmon, tuna, and trout. Some plant foods are also sources of omega-3 fatty acids. They include walnuts, tofu, and soybean products, flaxseed and flaxseed oil, and canola oil.

Can Fish Oil Supplements Help Rheumatoid Arthritis?

According to the American College of Rheumatology, some patients with rheumatoid arthritis report an improvement in pain and joint tenderness when taking marine omega-3 fatty acid supplements. You may not notice any benefit at first from taking a fish oil supplement. It may take weeks or even months to see a decrease in symptoms. But studies do show that some people who have a high intake of omega-3 fatty acids benefit from decreased symptoms and less use of anti-inflammatory drugs.
The American College of Rheumatology reminds consumers that fish oil supplements may have high levels of vitamin A or mercury.

Can a Mediterranean-Type Diet Help Rheumatoid Arthritis?

Many studies suggest that a diet high in fruits, vegetables, and vitamin C may be linked to a lower risk of rheumatoid arthritis. In fact, we know that rheumatoid arthritis is less severe in some Mediterranean countries such as Greece and Italy. In those countries, the main diet consists of large amounts of fruits, vegetables, olive oil, and fatty fish high in omega-3s. The Mediterranean-type diet may even protect against severe rheumatoid arthritis symptoms.
Fruits, vegetables, grains, and legumes are high in phytonutrients. These are chemicals in plants that have disease-fighting properties and immune-boosting antioxidants such as vitamin C, vitamin E, selenium, and the carotenoids. A plant-based diet is also high in bioflavonoids. These are plant compounds that reportedly have anti-viral, anti-inflammatory, and anti-tumor activities.

Nutrition researchers who test the antioxidant activity of foods believe that certain foods may reduce the risk of some degenerative diseases associated with aging. These diseases include arthritis, heart disease, diabetes, and cancer. More recent findings show that the higher intake of omega-3 fatty acids with the Mediterranean diet may be linked to the improvement in rheumatoid arthritis symptoms.

What Vitamins and Minerals Are Important for Rheumatoid Arthritis?

Folic acid, or folate, is a B vitamin found in food. It can also be obtained by supplementation. It is important to you if you take methotrexate, a commonly prescribed medication for rheumatoid arthritis. Your body uses folic acid to manufacture red blood cells. Supplementing with folic acid may allow people with rheumatoid arthritis to avoid some side effects of methotrexate.
Selenium helps to fight free radicals that cause damage to healthy tissue. Some studies indicate that people with rheumatoid arthritis have reduced selenium levels in their blood. These findings are preliminary and no recommendations have been made for selenium supplementation. One 3.5-ounce serving of tuna gives you a full day's requirement of selenium.
Supplementing your diet with bone-boosting calcium and vitamin D is important, especially if you take corticosteroids (like prednisone) that can cause bone loss. The risk of bone loss is higher in people with rheumatoid arthritis. So check with your doctor to see how much calcium and vitamin D you need to get daily through foods, supplements, and sunlight.

What About Alcohol and Rheumatoid Arthritis?

A study published in the Annals of Rheumatic Diseases concluded that drinking alcohol may be linked to a significantly reduced chance of getting rheumatoid arthritis. While the researchers did not know how alcohol protects against rheumatoid arthritis, they believed the data should encourage further study on how arthritis may be prevented through diet and lifestyle measures. Talk to your doctor about drinking alcohol if you take any rheumatoid arthritis medication. Avoid alcohol if you take methotrexate because liver damage could be a serious side effect.

Can Weight Loss Help my Rheumatoid Pain and Stiffness?

Yes. Studies show that dropping extra pounds is important for your joints and overall health. Excess pounds put extra strain on knees, hips, and other weight-bearing joints, not to mention your heart. Being overweight or obese actually worsens the joints -- making them stiffer and more painful -- and can exacerbate rheumatoid arthritis flares.