Written by Patrick Massey, MD, PhD. Stress reduction is life-saving and healthy. Natural treatments for stress reduction are discussed.

Stress is not a bad thing.  In fact, stress is a great motivator.  It causes some level of discomfort and compels us to seek something different. The stress of living in an abusive society compelled the pilgrims to move to the US.  The stress associated with a difficult job forces us to seek new employment.  However, it is when stress is chronic and unable to be relieved, it is at that time that damage to the body, mind and soul occurs.

There are two kinds of stress…acute and chronic.  Acute stress is rapidly relieved….the stress caused by being chased by a wolf is quickly relieved when you climb a tree (unless you cannot climb a tree).

Chronic stress is something else.  This stress is unrelieved no matter what the circumstances…constant deadlines at work, sick family member, frustration, fear, unhappiness.  Chronic stress lives with you 24/7 and affects all of your organ systems, your mind and even can rock you to your very soul.

The only response we have to chronic stress is to hibernate, to conserve resources.  This has worked well for millions of years…too much snow – can’t hunt = hibernate.  Dry season, no water = hibernate.  No food = hibernate.

In today’s society, we can’t hibernate, so we keep pushing…and we actually define ourselves by how much stress we can carry but the effects on the body, mind and soul can be tremendous and unrelenting.  Stress is associated with all chronic disease including heart disease, diabetes, obesity and dementia.

Stress reduction is life-saving and healthy.  We need to do it more often.

Fish Oil & Phosphatidylserine

In my opinion, chronic stress is the number health problem in the US today. In our modern society, everyone is under some level of stress. Chronic stress is a major risk factor in almost all illnesses, especially high blood pressure, heart disease and diabetes. Can select dietary supplements help the stress response? Recent medical research fromGermanysuggests that the fish oil and phosphatidylserine (PS) may help.

Stress initiates an important biological response commonly called the “fight or flight” reaction in response to a threatening event. Adrenaline is released enhancing strength and speed. There is an increase in blood pressure, increased release of neurotransmitters and heightened awareness. Once the stress event is over, there is an increase in cortisol and other compounds designed to calm the mind and body. All mammals exhibit these reactions to acute stress. However, we are not built to handle chronic stress. The same chemicals that serve us well in an acute, stressful situation, if released chronically, increase the risk of high blood pressure, diabetes, stroke and heart disease. Some simple dietary supplements, like fish oil and PS may blunt the release of chronic stress hormones.

There are three oils that seem to be very important for chronic stress. Two are fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and one is found in cell membranes, phosphatidylserine (PS). Research has suggested that EPA, DHA and PS may help memory, athletic performance and recovery (more for PS than EPA and DHA) and attention deficit disorder. For people under chronic stress, these oils may harmonize or balance the release of stress hormones, like adrenaline and cortisol. Dietary sources of EPA and DHA are pretty limited – primarily fish. PS is found in meat but is concentrated in the brain, liver and kidneys. Brain, liver and kidneys are not common foods in the typical American diet. The easiest source for EPA, DHA and PS are dietary supplements.

Are EPA, DHA and PS beneficial for people under chronic stress? According to a recent medical study fromGermany, the answer is yes. This study, published this year in the medical journal Nutritional Research was a blinded, placebo controlled study involving sixty male volunteers. Half received a supplement containing EPA, DHA and PS and half received a placebo. Both groups underwent a mental stress test at the beginning and end of the study. The results were informative. Those men who had a high stress response at the beginning of the test and then took EPA, DHA and PS for twelve weeks has a significantly reduced response to stress by the end of the study. These data suggest that select dietary supplements can help reduce the damaging effects of chronic stress.

Now, there are no supplements or medications that can permanently alleviate the effects of chronic stress. That comes from lifestyle changes…basically taking serious time to relax and enjoy life. However, nature is always bountiful and has provided compounds that can lower the effects of chronic stress. They are worth a try.

Exercise and Rest- Yin and Yang 

It is easy to say that there is not enough time for exercise…too busy with real problems.  The truth is that exercise is THE MOST IMPORTANT way for the body to counter the effects of chronic stress.  Notice I did not say it is the most important way for the mind to reduce the effects of chronic stress….more on that later.

Exercise can induce the release of natural pain killers and mood elevators called endorphins.  These hormones also have a profound affect on reducing the physical effects of stress…lowering cortisol, adrenaline, etc.

The type of exercise is important.  For example, if playing golf causes stress…don’t play so much golf.  Often relaxing exercise, like yoga and tai chi really reduce stress hormones and re-establish balance in the body.

The most important type of exercise is the one that you will do consistently…daily for at least 30 minutes.

Vitamins & Supplements 

There are many supplements that are touted to be beneficial for stress.  However, there is a big differnece between those supplements that help the body heal and those that simply “flog” the body to work harder…ultimately resulting in worsening symptoms.

B vitamins are use up rapidly during periods of stress.  A good multivitamin or vitamin B complex can be beneficial.  Look on the label to make sure that you are not getting just 100% of the daily value.  That is the amount of vitamin needed to prevent a specific illness…not the amount you need for health.  Look to get 600+% of the B vitamins.

Stress can lead to many illnesses including heart disease, autoimmune disease, thyroid dysfunction, fatigue, irritable bowel disease, chronic inflammation and even pain.

Today…more than ever before…stress reduction is key to health and longevity.

Posted June 17, 2012.