Stress Management

The final ‘S’ of the six pillars of Lifestyle Medicine that we will be covering is ‘Stress Management’. 

The majority of visits to primary care providers are linked to stress and lifestyle factors. When individuals experience stress and feel overwhelmed, they are less likely to adopt healthy habits. Additionally, research indicates that even brief periods of stress can impact the immune response. However, the greatest concern arises from chronic stress that accumulates over time. Prolonged exposure to stressors results in dysfunction of the immune system, leading to sustained inflammation. If the inflammatory response persists without resolution, it can contribute to the development of both physical and mental health disorders. This ongoing stress response adversely affects both mental and physical well-being, contributing to mood disturbances and an increased risk of cardiovascular disease. Notably, there exists a bidirectional relationship between diabetes and depression, implying that having diabetes raises the risk of depression, and vice versa.

Here’s an overview of how all the previous S’s can impact our mental health:-

• Savour: Chemicals such as dopamine and serotonin are important for regulating mood and processing thought and emotion. But did you know that 90% of serotonin is produced in the gut?

• Start moving: During exercise, the release of ‘happy hormones’ and neurotransmitters: serotonin, dopamine, oxytocin, and endorphins gives our mental health a boost.

• Sleep: Good quality sleep improves our ability to learn and pay attention. It also improves our mood and recharges our mind and body.

• Social connectivity: The presence of a community where you feel a sense of belonging, along with supportive and inclusive connections, enhances your capacity to overcome stress, anxiety, and depression. 

• Substance cessation: Due to its capacity to lower inhibitions and increase impulsivity, alcohol consumption may elevate the risk of engaging in behaviors like self-harm or suicide. Moreover, heavy drinking is associated with an increased likelihood of experiencing suicidal thoughts and engaging in suicide attempts.

All the S’s that we have gone through so far are interconnected just like our mind and body. At The Lagom Clinique, we believe that our health is not just one dimension; we are each a whole person. 

References:

Kelly, J., & Clayton, J. S. (2021). Foundations of Lifestyle Medicine Board Review Manual (3rd ed.). ACLM.