essay on stress a silent killer

Stress Is the Heartbreaker

It's not poetic or figurative: stress can damage the heart..

Posted September 7, 2020 | Reviewed by Lybi Ma

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The Japanese named it Takotsubo cardiomyopathy. The "octopus trap."

Apparently (not that I'd know firsthand), if you have a flask with a spherical bottom and a long neck, an octopus can crawl in, but can't crawl out again. An octopus trap is shaped like a hollow ball with a thin neck.

The heart is not supposed to be shaped this way, but it can be. That's a bad thing. The heart is just a hollow muscle. The main chamber of the heart (the left ventricle) is responsible for pumping blood throughout the body. Blood enters the ventricle through a one-way valve, and is pumped out of the ventricle through another valve. The chamber itself is a very efficient cone-shaped, hollow muscle. It's not supposed to be shaped like a ball. When the muscle is damaged (or stunned), it can no longer beat normally. Instead of contracting, the muscle balloons out like a ball. It looks like an octopus trap.

The cause? Stress . Really. Emotional stress in particular.

Basically, when we are confronted with stress, the body pours out a series of stress hormones , primary among these is adrenaline. Adrenaline is our "get up and run or fight for your life!" hormone. It is supposed to tell our heart to work really hard — like our life depended on it. That may be necessary when we are being chased by a tiger in the jungle, but over time, stress and the adrenaline that comes with it, is quite toxic to the heart. And, in some cases, it can stun the heart to the point that the heart can no longer beat normally. This mimics a massive heart attack, and it can be fatal.

I recall the first case I saw of this. I was training at Johns Hopkins Hospital back in the early 90s. We took care of a woman we knew was healthy. For whatever reason, she had seen a cardiologist a month previous. She had an ultrasound of her heart (also called and echocardiogram) which showed that her heart had perfectly normal shape and function. She had a heart catheterization that showed she had normal arteries. A month later, someone hit her car, in a parking lot . The ensuing confrontation apparently escalated, and emotions ran high. Then, she collapsed. She went into shock. She was barely circulating blood. She was ultimately transferred to us on life support. At this point, instead of beating normally, her heart had turned into a round ball, and was no longer effectively pumping blood.

The good news is, she recovered completely (in time). With a lot of supportive care, and with the addition of fairly routine medicines normally used to treat blood pressure, her heart returned to normal. Ultimately, it was like nothing ever happened, but she almost died.

There is a chronic version of this as well. Chronic stress can lead to chronic elevations of these same stress hormones that relentlessly drive the heart to work hard, whether the heart is prepared to deal with it or not. This chronic stress can lead to a weakening of the heart. Fortunately, this too may not be permanent, but it has to be recognized and managed.

After 9/11, I had the honor of serving in the U.S. Navy. In 2004, the Army had tens of thousands of Reservists serving in Iraq. Many of these folks were a little older than you might expect, and many were at high risk of having heart disease. Amazingly enough, when someone is trying to kill you, you might feel like you are going to die. The number-one reason why the Army had to send a soldier back home that year was to see a cardiologist. So, the Army got the bright idea to send a cardiologist out to Iraq. Since the Army always wants the best for their troops, they naturally asked the NAVY to lend them a doctor. I drew that lucky straw, and spent the better part of 2005 in Kuwait.

I saw nearly a thousand soldiers with all sorts of symptoms. Most had healthy hearts. Many did not. Some were healthy, but the stress, both acute and chronic, could take a toll on their hearts.

Every day, I told someone the following: When you are under stress, it is normal to have a host of symptoms (like chest pain, breathlessness and a racing heart). Just because you have symptoms, doesn't mean there's a problem. Conversely, even in the absence of symptoms, you may not be as healthy as you think. Heart disease is, after all, the "silent killer."

Most importantly I told them, "We can't take your stress away. We can just make sure that your heart is prepared to deal with it." (As an aside, I worked side-by-side with our psychiatrist, who often followed me by saying, "My friend, you have done enough heavy lifting for your country. It's time for you to go home.")

What does that mean for all of us today? We are awash in stress. It's not going away. No matter how well we try to manage our stress, we have to acknowledge that Mother Nature and biology are always a factor. We should take the opportunity to find out just how healthy we are on the inside, so we can take whatever steps are necessary so that our hearts are prepared for the inevitable stresses to come.

Start with our doctor. Remember the paradigm, "It's D-HART." Ask your Doctor , What is the health of my Heart ? How are my Arteries aging? What is my heart's Rate / Rhythm ? Is it Time for me to do something to protect myself?

You can no more escape stress than you can escape aging. You can manage both. Don't let Fear kill your mind, and don't let stress break your heart.

Joshua S. Yamamoto, M.D., is a former Navy doctor who served in Kuwait as a cardiologist for the wars in Iraq and Afghanistan.

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TESTIMONIALS

Stress — that feeling of extra pressure or strain when something bad or unexpected occurs — can be uncomfortable. However, it can also change or harm your body and have lasting effects on your health. This has led some to call stress the silent killer. Taking steps to minimize stress may reduce your risk of future medical conditions and improve your well-being. Preventing and dealing with stress more effectively is an important part of living a healthy lifestyle.

Types of Stress

Feeling stressed before a big work presentation isn’t likely to have a major impact on your health. This type of worry, called  acute stress , only lasts a short while. In some cases, it can even be a good thing. It may help you perform better under pressure or react to a potentially dangerous situation. On the other hand,  chronic stress  sticks around. It may stem from big life changes such as leaving a job, getting married, going through a breakup, having a child, or being diagnosed with a new health condition. It may also develop from ongoing challenges such as financial worries or problems at home or work. You can’t avoid acute stress. It’s a normal part of life. However, you can work to reduce your levels of chronic stress to protect your health.

How Stress Affects Your Body and Mind

Stress is more than just a feeling — it’s a physical change that affects other processes in your body. When you find yourself experiencing a stressful event, your brain responds. It  churns out two key hormones : adrenaline and cortisol. Adrenaline is responsible for kicking your body into fight-or-flight mode, while cortisol controls your body’s stress reactions. These molecules  travel around the body , causing changes that  help you react  to whatever is triggering the stress:

• Your airways open up wider, helping you take in more oxygen
• Your body sends more blood and oxygen to the tissues that need it most, such as the brain and muscles, and less to other areas like the digestive system
• Your body starts pumping more sugar around your body, which your muscles use for energy
• Your muscles tense up
• Your heart starts pumping faster
• Your immune system is activated

These processes are  meant to be short term . They can help you get yourself out of a dangerous situation. When responding to acute stress, you’re more clear-headed, you feel less pain, and you have more physical strength. However, adrenaline and cortisol  can cause problems  if they stick around. For example, increased blood sugar levels boost your energy in the short term, but increase your risk of diabetes in the long run.

Health Conditions Caused by Stress

Chronic stress  raises your risk  of several conditions, including:

• Hypertension (high blood pressure)
• Heart attacks and strokes
• Irritable bowel syndrome (IBS)
• Skin conditions like eczema
• Infertility

Preventing chronic stress may help you avoid some of these problems down the road. If you have already been diagnosed with one of these conditions, controlling stress may reduce your symptoms.

Warning Signs of Too Much Stress

• Aches and pains, including headaches, back pain, neck pain, or jaw stiffness
• Low energy levels
• Rashes or other skin changes
• Nausea or  indigestion
• Diarrhea or constipation
• Blurry vision
• Feeling sick more often because of a weakened immune system
• A lower sex drive
• Menstrual period changes such as a shorter or longer cycle or increased symptoms of premenstrual syndrome (PMS)
• Weight gain or loss
• Insomnia or sleeping problems
• Light-headedness or dizziness
• Worry or nervousness
• Restlessness or jitteriness
• Problems thinking, focusing, remembering , or feeling motivated
• Using alcohol or drugs more often than usual or in unsafe ways

It may be time to talk to your doctor if you are experiencing signs of stress. This is especially true if you feel like stress is overwhelming you or getting in the way of your ability to complete your responsibilities at work or home. It’s also important to tell your doctor if your stress is  giving you panic attacks . During a panic attack, your heart may feel like it’s beating too hard or too fast, you may struggle to take a deep breath, or you could experience chest pains, stomach pain, shaking, or dizziness.

How to Prevent and Manage Stress

To some extent, stress is part of being human. However, feeling stressed on a regular basis is not normal or healthy. Fortunately, researchers have identified several strategies that can help reduce your stress levels and avoid stress-related health problems. To be in your best health, make time for activities that help you relax and recharge.

Take a Deep Breath

Deep breathing exercises  can cause  physical changes within your body . They shut off your sympathetic nervous system (the part of your nervous system that controls your fight-or-flight response) and activate your parasympathetic nervous system (the part of your nervous system that makes you relax after you experience stress). Not only can deep breathing  lower stress levels , but it can also help treat anxiety and migraines, reduce blood pressure, improve lung function, and help improve well-being for people with chronic conditions like gastroesophageal reflux disease (GERD) and cancer. One of the simplest forms of deep breathing, known as diaphragmatic breathing, can help fight stress. To practice this, the American Lung Association  recommends the following steps :

• Sit in a comfortable position or lie down and place your hands on your stomach. Relax your body, including your shoulders, arms, and neck.
• Take in a deep breath of air, making sure that your belly rises.
• Slowly breathe out, feeling your belly fall back into its original position.
• Make your exhales at least twice as long as your inhales. For example, breathe in while counting to four and breathe out while counting to eight.
• Repeat for 10 minutes.

There are many other types of deep breathing exercises. Try  searching for deep breathing  videos or apps that guide you through the process. Some types of deep breathing are also forms of meditation or  yoga .

Meditation may also  reduce symptoms  of anxiety, depression, and post-traumatic stress disorder (PTSD). Additionally, it can lower pain levels, improve sleep, and boost overall mental well-being.

There are  many types of meditation practices  to explore. When it comes to fighting stress, you may want to practice  mindfulness meditation  by:

• Using a smartphone app that focuses on mindfulness
• Watching a YouTube video that guides you through a mindfulness exercise
• Listening to a mindful meditation podcast
• Looking for a mindfulness center or meditation center in your city
• Taking a mindfulness-based stress reduction (MBSR) class at a local medical center, yoga center, or athletic club, in which you take an eight-week class that teaches you mindfulness exercises
• Enrolling in an MBSR class  online
• Finding a therapist who specializes in mindfulness-based cognitive therapy to learn meditation exercises and closely examine how your thoughts and habits affect your mental health

You can also try simple mindfulness meditation practices on your own. The Mayo Clinic suggests performing a  body scan meditation . Start by sitting or lying down on your back. Focus on your toes and notice any discomfort, itching, heat, tingling, pressure, or other sensations. Don’t judge the sensations or any thoughts that run through your mind; just notice that they’re there. Next, move your focus to your feet and pay attention to any other sensations. Slowly focus on each part of your body in turn, working your way to the top of your head.

If you regularly practice body scan meditations, you may find that your mind is increasingly able to  stay focused in the present moment  and that physical or mental signs of stress don’t bother you as much.

Analyze Your Coping Mechanisms

Many people turn to  unhealthy habits  as a way to escape their stress. Try to notice if you’re doing the same — do you feel like you need a drink after a trying day at work? Have you been reaching for cigarettes more often? Are you tempted to binge on unhealthy snacks when you’re feeling the pressure?

These habits can be symptoms of stress, but they can also worsen your mental state. Try to be honest with yourself about whether you’re relying on coping mechanisms that could negatively impact your health. Try to not only avoid these activities but also replace them with some of the healthier habits listed here.

It’s often easier to break bad habits with outside support. You may want to look into programs to help you  reduce or stop your drinking ,  quit smoking , or  eat mindfully . Working with a mental health professional can also be a very effective way to develop healthier habits and address the root causes of your stress.

Stretch Your Muscles

When you feel stressed, your muscles  tend to tense up . Stretching exercises can ease this physical stress symptom. Research has also found that stretching can  lower levels of stress hormones  and turn on relaxation processes in your brain.

Yoga  and  tai chi  are both types of physical activity that combine breathing exercises, meditation, and stretching. Regularly practicing one of these activities may help you avoid the effects of stress and avoid anxiety and depression.

Other types of workouts besides stretching, yoga, and  tai chi  can  combat stress . Exercise encourages your brain to make neurotransmitters that boost your mood and train your body to fight stress-related health problems.

You’re more likely to stick with an exercise program if you  start slow  and do something you enjoy. Anything that gets you moving can help boost your health!

Take Your Vitamins

Vitamins and minerals help your mind and body function at their best. In particular, your brain  uses many types of B vitamins  to produce neurotransmitters (brain chemicals) such as serotonin and dopamine that help control your mood and thinking abilities. These neurotransmitters also play a role in conditions like anxiety and depression.

Several studies have found that  vitamin B supplements  can help reduce stress symptoms and boost mood. Those who don’t get enough nutrients from their diet may be the most likely to benefit from taking more vitamin B.

Omega-3 fatty acids  may also help treat depression and reduce stress-related inflammation. You can get more of this nutrient by taking fish oil supplements or by  eating more seafood, nuts, and seeds .

Many people with high stress levels also have  low magnesium levels . Magnesium could help control cortisol levels and play a role in whether you turn to unhealthy behaviors to manage stress.

Eating a balanced diet containing many different types of whole foods helps you ensure that you are taking in all of the nutrients you need to support your mental health.

Set Aside Self-Care Time

It’s always important to take the time to relax.

Finding time to relax can feel hardest when we’re stressed, but this is when it’s most important to make the time. Try keeping your mornings just for you — do some deep breathing or meditation, step outside for a few minutes, or drink a cup of coffee while reading a book you like. Alternatively, you may find it easier to wind down in the evening with a warm bath or calming music. Take breaks throughout your day to go on a walk or spend time talking to loved ones.

Talk to a Professional

A  therapist or counselor  can help you deal with ongoing stress, whether you’re experiencing a little more anxiety than usual or you’re completely overwhelmed. They can also teach you tools that help you avoid or deal with stress in the future.

Therapy comes in  several forms . You may choose to meet with a mental health professional individually or as part of a group. A therapist may teach you deep breathing exercises, analyze your beliefs or behaviors, understand where your emotions are coming from, problem-solve a specific issue, or help you with something else based on your needs.

Living a Life With Minimal Stress

Although it may not be easy, it’s possible to make lifestyle changes that help you feel less stressed. Even small steps may go a long way when you commit to building healthy habits that fight stress.

If your stress levels feel too high to manage on your own, bring it up with your doctor. You may want to seek additional suggestions, ask about  medication that fights anxiety  or depression, or get a referral to a mental health provider who can better help you.

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Stress: Portrait of a Killer (with Stanford Biologist Robert Sapolsky)">Do Yourself a Favor and Watch Stress: Portrait of a Killer (with Stanford Biologist Robert Sapolsky)

in Psychology , Science , Stanford , Television | August 22nd, 2012 4 Comments

Intel­li­gence comes at a price. The human species, despite its tal­ent for solv­ing prob­lems, has man­aged over the mil­len­nia to turn one of its most basic sur­vival mechanisms–the stress response–against itself. “Essen­tial­ly,” says  Stan­ford Uni­ver­si­ty neu­ro­bi­ol­o­gist Robert Sapol­sky , “we’ve evolved to be smart enough to make our­selves sick.”

In the 2008 Nation­al Geo­graph­ic doc­u­men­tary Stress: Por­trait of a Killer (above), Sapol­sky and fel­low sci­en­tists explain the dead­ly con­se­quences of pro­longed stress. “If you’re a nor­mal mam­mal,” Sapol­sky says, “what stress is about is three min­utes of scream­ing ter­ror on the savan­nah, after which either it’s over with or you’re over with.” Dur­ing those three min­utes of ter­ror the body responds to immi­nent dan­ger by deploy­ing stress hor­mones that stim­u­late the heart rate and blood pres­sure while inhibit­ing oth­er func­tions, like diges­tion, growth and repro­duc­tion.

The prob­lem is, human beings tend to secrete these hor­mones con­stant­ly in response to the pres­sures of every­day life. “If you turn on the stress response chron­i­cal­ly for pure­ly psy­cho­log­i­cal rea­sons,” Sapol­sky told Mark Shwartz in a 2007  inter­view for the Stan­ford News Ser­vice , “you increase your risk of adult onset dia­betes and high blood pres­sure. If you’re chron­i­cal­ly shut­ting down the diges­tive sys­tem, there’s a bunch of gas­troin­testi­nal dis­or­ders you’re more at risk for as well.”

Chron­ic stress has also been shown in sci­en­tif­ic stud­ies to dimin­ish brain cells need­ed for mem­o­ry and learn­ing, and to adverse­ly affect the way fat is dis­trib­uted in the body. It has even been shown to mea­sur­ably accel­er­ate the aging process in chro­mo­somes, a result that con­firms our intu­itive sense that peo­ple who live stress­ful lives grow old faster.

By study­ing baboon pop­u­la­tions in East Africa, Sapol­sky has found that indi­vid­u­als low­er down in the social hier­ar­chy suf­fer more stress, and con­se­quent­ly more stress-relat­ed health prob­lems, than dom­i­nant indi­vid­u­als. The same trend in human pop­u­la­tions was dis­cov­ered in the British White­hall Study . Peo­ple with more con­trol in work envi­ron­ments have low­er stress, and bet­ter health, than sub­or­di­nates.

Stress: Por­trait of a Killer is a fas­ci­nat­ing and impor­tant documentary–well worth the 52 min­utes it takes to watch.

Relat­ed con­tent:

Sapol­sky Breaks Down Depres­sion

Dopamine Jack­pot! Robert Sapol­sky on the Sci­ence of Plea­sure

Biol­o­gy That Makes Us Tick: Free Stan­ford Course by Robert Sapol­sky

by Mike Springer | Permalink | Comments (4) |

Related posts:

Comments (4), 4 comments so far.

Watch­ing this makes me stressed about being stressed!

http://news.yale.edu/2012/08/12/yale-team-discovers-how-stress-and-depression-can-shrink-brain

Ter­rif­ic resource! Thanks so much for shar­ing this.

Very insight­ful… But, I could­n’t help think­ing how peo­ple who are high­er on the work­place hier­ar­chi­cal scale also tend to have more respon­si­bil­i­ty on their shoul­ders. Do the peo­ple at the top real­ly have less stress? The stress lev­els asso­ci­at­ed with hier­ar­chy did not ring true for me.

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Stress: The Silent Killer: How to Recognize and Manage it Before it's Too Late

Stress: the silent killer: how to recognize and manage it before it's too late.

Stress is a silent killer that can have a significant impact on our physical and mental well-being. It is a natural response to the demands and pressures of daily life, but when left unmanaged, it can lead to serious health problems such as heart disease, depression , and anxiety . Recognizing the signs of stress and taking steps to manage it is essential for maintaining good health and overall well-being. In this article, we will take a closer look at what stress is, its physical and emotional effects, and how to recognize the signs of stress. We will also discuss various techniques and strategies for managing stress and maintaining your mental wellness.

Understanding Stress

What is stress.

Stress is a natural response to challenging or demanding situations. It is the body's way of preparing to deal with potential threats or challenges. When we experience stress, our bodies release hormones such as adrenaline and cortisol, which prepare us for a "fight or flight" response. This response can be helpful in certain situations, such as when we need to react quickly to danger. However, when stress is chronic, it can have a negative impact on our physical and mental health .

The physical and emotional effects of stress

Stress can manifest itself in a variety of ways. Physically, stress can cause headaches , fatigue, muscle tension, and sleep disturbances. It can also affect our immune system, making us more susceptible to illnesses. Emotionally, stress can cause feelings of anxiety, depression, and irritability. It can also lead to changes in our behavior, such as overeating or not eating enough, substance abuse , and social withdrawal. Chronic stress can also increase the risk of developing serious health conditions such as heart disease and diabetes. It's important to recognize the signs of stress and take steps to manage it effectively before it becomes a major problem.

Recognizing the Signs of Stress

Common symptoms of stress.

Stress can manifest in various ways, both physically and emotionally. Some common symptoms of stress include:

• Headaches and migraines
• Insomnia or difficulty sleeping
• Fatigue and low energy
• Digestive issues, such as stomach aches or indigestion
• Anxiety and depression
• Irritability and mood swings
• Loss of appetite or overeating
• Difficulty concentrating or memory problems

How to identify when stress is becoming a problem

While some stress is normal and can even be beneficial, excessive stress can have negative consequences on both physical and mental health. To identify when stress is becoming a problem, consider the following:

The duration of your stress: Is it a short-term response to a specific event or situation, or has it been ongoing for an extended period? The intensity of your stress: Is it manageable or overwhelming? The impact of your stress on daily life: Is it impacting your relationships, work, or daily activities? Your ability to cope with stress: Are you able to effectively manage and reduce your stress, or is it overwhelming you?

If you experience any of these signs, it may be time to seek help from a professional or make changes to your lifestyle to manage your stress.

Please note, these are general symptoms, for any severe case, consult with a doctor before taking any steps

Managing Stress

Lifestyle changes for stress management.

Making changes to your daily habits and routines can greatly reduce stress and improve overall mental and physical well-being. Some effective lifestyle changes include:

Exercise and physical activity

Regular exercise has been shown to decrease stress levels, improve mood, and increase overall energy levels. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, jogging, cycling, or swimming, at least 3 times a week.

Eating a healthy diet

A well-balanced diet can improve overall physical health and reduce stress levels. Eating nutrient-dense foods, such as fruits and vegetables, lean proteins, and whole grains, can help to keep energy levels up and reduce feelings of anxiety and depression.

Getting enough sleep

Sleep is essential for physical and mental well-being, and lack of sleep can greatly exacerbate stress levels. Aim for 7-9 hours of sleep per night, and establish a consistent sleep routine, going to bed and waking up at the same time each day.

Managing time and setting boundaries

Being overwhelmed with responsibilities can greatly increase stress levels. To manage time and reduce stress, prioritize tasks and set boundaries for yourself and others. Learn to say no to unnecessary commitments, and take regular breaks throughout the day to recharge.

Stress-reducing techniques

There are various techniques that can help to manage and reduce stress, including:

Mindfulness and meditation

Mindfulness and meditation can help to focus the mind and reduce feelings of anxiety and stress. Practicing mindfulness techniques, such as deep breathing and visualization, can help to calm the mind and reduce feelings of stress. H4: Yoga and tai chi

Yoga and tai chi are gentle forms of exercise that can help to reduce stress and improve overall physical and mental well-being. These practices involve a combination of physical movement, breathing, and meditation, which can help to reduce stress and improve overall mood. H4: Deep breathing exercises

Simple deep breathing exercises can be done anywhere, anytime and can greatly help to reduce feelings of stress and anxiety. Taking slow, deep breaths and focusing on the breath can help to calm the mind and reduce feelings of stress. H4: Journaling and creative expression

Journaling and creative expression can be a great way to process and release feelings of stress. Writing down thoughts and feelings, or engaging in a creative activity, such as painting or drawing, can be a great way to relieve stress and improve overall mental well-being.

Professional help for stress management

If stress is becoming a problem and is impacting daily life, it may be time to seek professional help. Some options include:

Therapy and counseling

A qualified therapist or counselor can help to identify the root causes of stress and provide coping mechanisms and strategies for managing stress.

Medication options

Medication may be prescribed to help manage symptoms of stress, such as anxiety or depression. However, it's always better to consult with a doctor before taking any medication. In conclusion, stress can be a silent killer that can have severe consequences on both physical and mental health. By recognizing the signs of stress and taking action to manage and reduce stress, individuals can improve overall well-being and prevent negative consequences.

The importance of recognizing and managing stress

Stress is a silent killer that can have a significant impact on our physical and mental health. It is essential to recognize the signs of stress and take action to manage it before it becomes a problem. Chronic stress can lead to a variety of health issues, including heart disease, anxiety, and depression. Recognizing the signs of stress and taking steps to manage it can help improve your overall well-being and prevent long-term health problems.

Taking action to improve your mental and physical well-being

Managing stress is essential for maintaining good mental and physical health. There are many ways to reduce stress and improve overall well-being. These include lifestyle changes such as exercise, eating a healthy diet, and getting enough sleep. Stress-reducing techniques such as mindfulness, meditation, and yoga can also be beneficial. Additionally, professional help such as therapy and counseling can be an effective way to manage stress. By taking action to manage stress, you can improve your overall well-being and prevent long-term health problems.

This is a wonderful list of ways to combat stress. I find mindfulness and meditation to be my favorite.

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Beware: Stress Is a Silent Killer

Why Stress is a Silent Killer

Not only is stress a silent killer, but it is also a strategic killer. It can debilitate and hurt you in many ways. It Increases the level of cortisol, the main stress hormone, interfering with memory, learning, lower immune function, decreased bone density, and increasing blood pressure, cholesterol and heart disease.

The bottom line is chronic stress is hazardous to your health. Beware! It can lead to premature death from many related health problems.

Who Does Stress Attack?

Stress is a silent killer for everyone. It does not discriminate. But the people who are able to manage their stress are 3 times less likely to die from stress-induced ailments than those who perceived their daily life to be overwhelming and stressful. What does this tell us? It's not the actual stress that kills us, it's our perception of it and our best bet to a healthy lifestyle is to incorporate stress-reducing habits into our daily regiments.

One person might find sitting in bumper-to-bumper traffic horrific. They become frantic and worried that they will not arrive to their destination on time. Anxiety can set in quickly, and the body reacts to the stress by releasing an overwhelming and unnecessary amount of harmful cortisol. Another person can be in that same line of traffic and view things differently. They may enjoy this time and listen to music, meditate or appreciate the break they’ve been unexpectedly given. Getting aggravated in traffic once or twice won’t cause much damage, but over time, the effects of stress become toxic.

A Study of 6300 Stressed-Out People

In an ongoing study conducted on 6300 people, scientists discovered some interesting facts relating to stress. Since the early 80’s, researchers followed the lives of these men and women to accurately assess the stress in their lives and produce data on what they believe to be the reasons why stress is a silent killer. They gathered research by creating special surveys with a series of questions that covered a variety of topics including views on the current economic status around the world.

They discovered the following information:

• Although educated Caucasian men who worked full time had the highest level of stress in their lives, the study concluded that low socioeconomic status women were found to have the highest levels of stress that impacted their health.
• The older a person gets, the less stress they experience. From the age of 20 to 40, stress levels drop significantly.
• The greatest stressors found in the 30-year study was how individuals viewed the US economic situation

Sadly, the most stressed-out people are the ones who have the highest risk of premature death.

Signs Your Body May Be Under Too Much Stress

• Acne. Studies have shown that higher stress levels are associated with acne, and there are a few reasons why. When people are stressed out, they tend to touch their face more spreading the bacteria that contributes to the skin breaking out. Stress also causes hormonal shifts and excess oil production that can block pores and cause acne.
• Headaches. There have been many studies conducted on stress as a common headache trigger, and they have been found to be correlated on many levels. In fact, stress is labeled the second most prominent headache trigger. One study of 267 individuals who suffered from chronic headaches revealed that stressful events preceded the development of headaches in over 45% of the cases. Another study showed that an increase in the intensity of stress leads to an increased number of headaches experienced per month. Additionally, research collected from 150 military service members found that 67% of the reported headaches were triggered by stress.
• Chronic Pain. Stress and increased levels of stress hormone, cortisol, have been linked to chronic pain. Studies have found higher levels of cortisol in peoples hair which is a good indicator of prolonged stress on the body.
• Frequent Illnesses. Stress takes a toll on the immune system leaving the body susceptible to infections, colds, and illnesses. In a study on how stress affects the immune system, researchers examined 235 adults and placed them in high and low-stress groups. Over a six month period, the people in the high-stress group experienced 70% more respiratory infections, and 61% more sick days than the group labeled low-stress.
• Fatigue. Prolonged stress has been linked to chronic fatigue and decreased energy levels. In a study of approximately 2,500 people, it was found that fatigue was strongly associated with an increase in stress levels. If the body feels fatigued and unable to regain energy through normal avenues, it is important to speak to someone about the possibility of adrenal failure and Adrenal Fatigue Syndrome. Stress is a silent killer, and with fatigue, symptoms often go unnoticed and the body begins to shut down before anyone can make an accurate diagnosis.
• Insomnia. Stress has also been shown to disrupt sleep. One small study linked high levels of work-related stress with restlessness and the inability to sleep. An additional study of 2,300 participants showed a direct correlation between stressful events and an increased risk of insomnia.
• Changes in Libido. Many people have experienced a decrease in their sex drive, arousal, and satisfaction when faced with stressful periods.
• Digestive Issues. High levels of stress have a great impact on the gut flora and GI tract, with diarrhea and constipation being one of the greatest signs along with Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD)
• A Change in Appetite. A change in appetite is extremely common during times of stress. In a study conducted on college students, 81% reported experiencing an appetite change when stressed out. 62% of these young adults had an increase in appetite, while 38% experienced a decrease.
• Depression. In a study of 816 women clinically diagnosed with major depression, it was found that the onset of the mental illness was associated with acute and chronic stress. In a not-so-dramatic study of 38 individuals who were not chronically depressed, it was found that high levels of stress were associated with depressive episodes.
• Rapid Heartbeat. Heart rate is significantly higher during stressful conditions and also increases blood pressure. Chronic stress is a silent killer when it comes to cardiovascular health and could cause irreversible damage.
• Sweating. Exposure to stress and its related anxiety has been proven to cause excessive sweating especially in teens and those with palmar hyperhidrosis, but also the general public.

Stress is something almost everyone will encounter at one point in their lives. Even in small unnoticeable formats stress is a silent killer and can be detrimental to one's health. Thankfully, there are many signs and symptoms to help recognize stressful conditions, as well as ways to decrease the impact of stress on one’s life.

Methods To Deal With Stress

Some of the most highly recommended ways to combat stress are:

• Meditation. By adding meditation into your daily routine, you can take a wildly spinning mind, and train it to take on a more calming and relaxing perspective. For many people, this method can make a big difference. With today’s technology, it’s as simple as downloading a phone app and allocating time slots that fit nicely into your calendar for some reciting of mantras or conscious thinking.
• Adrenal Breathing. This is a quick and easy fix when stress strikes and the body begins to feel anxious. Deep breathing may also be helpful but those who are weak needs to be very careful as excessive deep breathing can trigger adrenal crashes. Proper Adrenal Breathing is a great way to take a step back physically and psychologically and refocus on the current surroundings. Often when people experience stress, their breathing gets rapid and shallow, creating even more anxiety. It helps to take deep breaths from the abdomen to slow the stress response and regulate the heartbeat.
• Avoid Alcohol. Many people turn to alcohol to eliminate stress when in fact alcohol could have a reverse effect. It disturbs sleep and acts as a depressant.

Stress is a Silent Killer

Too often, stress goes unrecognized, or is treated incorrectly, even by conventional physicians. A more comprehensive treatment regime can be obtained from health care practitioners that specialize in adrenal fatigue and adhere to the NeuroEndoMetabolic model of stress (NEM) recognizes all the systems of the body interacting as one to handle stress. Symptoms are followed to discover which underlying system is injured, how it is affecting others, and proper treatment is then implemented.

Stress signs and symptoms are serious and should never be ignored. Insufficient professional care could result in unnecessary suffering and even death. If you think you may be suffering from stress and adrenal fatigue, it is important to begin a proper treatment to manage your health care and proactively reduce the stress in your life .

  © Copyright 2012-2019 Michael Lam, M.D. All Rights Reserved.

Dr. Lam's Key Question

Why is stress a silent killer.

Yes, stress is a silent killer because it can cause harm to the body both physically and mentally before a person even realizes it. Getting a proper diagnosis of stress-induced ailments such as Adrenal Fatigue Syndrome are difficult with conventional medicine.

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Stress - the silent killer.

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            Stress is a very common problem being faced today. Actually, it is not a new phenomenon; it has been experienced throughout history. But some researches show us that rate of stress is increasing day by day. Our hectic lifestyle or our responsibilities push us being stressful. Stress can result in the competitiveness needed to success in business, achieve an education, foster social relationships, and win at sports. Since everyone wants to be number one or perfect when they fail at something, they feel under stress. In addition, concerns, fears, despair, busy lifestyle, ambition, and problems lead to stress. Even if people who are under stress go to bed for sleep, they cannot sleep because they constantly think about problems about their life. And also, they cannot focus on their work efficiently because of feeling under stress. So, we are affected by physically and mentally. Stress is the mother of all issues as it gives to birth the many other issues like overeating, overweight, psychological problems and depression, social isolation and loneliness and failure at life.              Actually, we do not always eat simply to satisfy hunger. We also tend to eat for stress relief. Whenever we feel bad or we want to escape from problems and stress, the first thing that comes to mind is eating. Most people admit that when they are under stress healthy eating habits can be difficult to maintain. Whether eating to fill an emotional need or grabbing fast food simply because there is no time to prepare something healthy, a stress out lifestyle is rarely a healthy one. And also, stress increases appetite. Since sugary foods, especially chocolate, release hormones of happiness, people generally prefer to eat these foods to overcome stress. Unfortunately, stress, the hormones it unleashes, and the effect of high-fat sugary "comfort foods" can lead people to gain weight. In addition, weight gain when under stress may also be at least partly due to the body's system of hormonal checks and balances, which can actually promote weight gain when you're stressed out, according to some researchers.

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Stress – The Silent Killer

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This paper reassesses the diachronic development of word stress in the Cupan languages, in particular, in Cahuilla and Cupeño. I argue that their divergent stress systems result from differing responses to the loss of contrastive vowel length in each language, which caused the breakdown of the inherited quantity-sensitive system (Munro 1990). I propose that fixed root-initial stress in Cahuilla reflects the generalization of the predominant inherited pattern, whereas Cupeño's left-edge oriented lexical accent system (Hill 2005; Yates 2017) emerged through a more complicated set of developments: the stress domain was expanded from root to word, and word-internal stresses were lexicalized.

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Loneliness: the silent killer

Researchers from numerous disciplines have begun to investigate the heavy toll that loneliness takes on society.

They call it the silent killer, because its effects are not immediately visible and the condition is rarely discussed. Yet almost everyone has suffered from it at one time or another. It destroys people slowly but steadily. The silent killer is loneliness.

Although the idea that loneliness can cause emotional distress is not new, it is only within the last decade or so that researchers have begun to gain a true sense of the physical impact of loneliness and develop insights into its biological underpinnings. The conclusions of this work are startling.

In 2015, psychology professor Julianne Holt-Lunstad of Brigham Young University led a meta-analysis of 70 papers involving more than 3.4 million participants followed over an average of seven years. The study found that a lack of social connections was as great a risk factor for early death as smoking 15 cigarettes a day, and that it constitutes a greater risk than such lifestyle risk factors as obesity and lack of exercise. Other recent studies have connected loneliness and social isolation with a range of health problems, including heart attacks, strokes, drug abuse, alcoholism, anxiety and depression.

And just how widespread is this affliction? According to a 2014 report by Canada’s National Seniors Council, about half of people over the age of 80 report feeling lonely. This emotion is not limited to the elderly. A 2016 survey  (PDF) by the American College Health Association of a Canadian cohort of 44,000 postsecondary students revealed that two-thirds of them reported feeling “very lonely” at some point in the previous 12 months. An online U.S. survey of 20,000 adults conducted in 2018 by the health insurer Cigna revealed that 40 percent of Americans said they lacked a meaningful relationship and felt isolated from others. A 2018 survey of 55,000 British citizens conducted for the BBC found that a third of respondents often feel lonely.

The view that loneliness is a public health issue deserving of public funds and national attention is being championed most strongly in the United Kingdom. In January 2018, the British government took the unusual step of appointing a Minister for Loneliness in a bid to call attention to “the forgotten millions who live amongst us ignored, to our national shame.” Although the title may sound fanciful, it is part of a multimillion-dollar strategy aimed at reducing visits to the emergency room and the doctor’s office that result from loneliness. Doctors are now being encouraged to treat loneliness by “prescribing” activities like cooking classes, walking clubs and art groups, and are starting to hire “social prescribing experts” – akin to community guides – based in their offices.

Social prescribing is also being tested in Ontario at 11 facilities in a pilot project launched by the Alliance for Healthier Communities, running from September 2018 to December 2019. Doctors refer patients to a “link worker” who connects them with community services and programs that match their needs. The alliance suggests the “prescription” can take many forms: dance lessons, karaoke, museum visits, even bingo.

Many applaud this approach. “It’s a tremendous service to society to bring the subject out of the closet like this,” says Ami Rokach, a clinical psychologist and contract faculty member at York University. Dr. Rokach recalls that when he began researching loneliness in the 1980s, his colleagues felt it was unworthy of serious study. “They couldn’t understand my interest. They wanted to know if I had personal issues with it.”

That attitude has changed and today loneliness has become a focus of interest for researchers from various disciplines, including sociology, neuroscience, psychology and gerontology. Even so, the topic still carries a heavy burden of shame.

“There is a stigma attached to being lonely. People would rather admit to being schizophrenic than admit to suffering from loneliness,” notes Dr. Rokach. “In almost 40 years of counselling I’ve only had one patient – just one – come in because they said they were lonely.” Dr. Rokach believes this stigma derives from the notion that there is some personal failure connected with being lonely. “The lonely person tells himself, ‘I don’t have anyone because I’m a loser.’”

In her 2016 book, The Lonely City: Adventures in the Art of Being Alone , British author Olivia Laing echoes his observation: “Loneliness feels like such a shameful experience, so counter to the lives we are supposed to lead, that it becomes increasingly inadmissible, a taboo state whose confession seems destined to cause others to turn and flee.”

Scientists contend that loneliness isn’t a personality defect or a sign of weakness, but rather a survival mechanism like hunger or thirst, driving us toward the benefits of human companionship. In his influential 2008 book, Loneliness: Human Nature and the Need for Social Connection the late University of Chicago psychologist John Cacioppo argues that loneliness is a reflex honed by natural selection. Since early humans would have been at a disadvantage if isolated from a group, it makes sense for loneliness to stir a desire for company.

However, psychologists stress that loneliness should not be confused with solitude. Loneliness stems from a perceived isolation, the sense that a person’s relationships do not meet their social needs. In contrast, “People choose solitude not because they are lonely, but because they can only do certain things when they are alone,” explains Dr. Rokach. “We tend to associate loneliness with geographic isolation. But someone can be surrounded by people on a city bus or at a concert and still feel disconnected from others.”

Even people in long-term relationships can feel lonely. A 2012 study by researchers at the University of California, San Francisco found that, among nearly 700 Americans over age 60 who described themselves as lonely, 63 percent were married. “That is the most painful loneliness of all, relationships where there is no emotional intimacy,” says Dr. Rokach.

According to the late Dr. Cacioppo, chronic loneliness sets in motion processes that cause damage at the cellular level. Blood pressure rises, cognition dulls and immune systems are ravaged. The aging process accelerates under the corrosive effect of stress hormones, while arteries tighten and raise the risk of heart disease. The lonely sleep poorly, report more daytime fatigue and experience memory problems.

Despite the alarming number of people affected by loneliness, there aren’t many reliable ways to diagnose, prevent or treat it. This is partly because assessing loneliness is not as simple as measuring blood pressure or taking an X-ray.

Enrico DiTommaso, a psychology professor at the University of New Brunswick, invented a scale to assess loneliness that has been translated into several languages and is used around the world. The scale is composed of 15 questions, a total that Dr. DiTommaso gradually whittled down from a starting point of 76. Participants are asked to rate their answers using a seven-point system ranging from “strongly agrees” to “strongly disagrees.” Sample questions include: “In the last year I felt a part of a group of friends” and “In the last year I felt close to my family.” The scale allows a person to assess how lonely they are, along with what type of loneliness they may be experiencing at a given moment, but not necessarily why.

The question of why some are more susceptible to loneliness than others is open to conjecture. Andrew Wister, director of the Gerontology Research Centre at Simon Fraser University, says that loneliness is a difficult subject to study because of its complexity, which may explain why far more Canadian researchers today are investigating social isolation, especially among the elderly, rather than tackling the concept of loneliness head-on.

Not only are there many types of loneliness, the causes vary for different groups, says Dr. Wister. With older adults, the triggers are more likely to be related to poverty, or the marginalization that can occur from being a member of the LGBTQ community or other minority group. Loneliness in seniors can also be related to physical challenges such a loss of mobility and cognitive impairment.

For young people, meanwhile, “loneliness is often a product of the failed expectations of relationships,” says Dr. Wister. Facebook could be partly to blame, especially if people substitute online connections for actual relationships, he says. As well, Facebook can create the illusion that one has a large number of friends when in truth many of these relationships are quite superficial. The social media platform may also induce a sense of failure when your friends’ postings suggest that they are living much more interesting and exciting lives than you are.

Frances Chen, a UBC psychology professor who has been studying the impact of loneliness on first-year university students, notes that online relationships can’t establish the same feeling of trust and rapport that one can get in face-to-face encounters. “In conversation, so much is communicated non-verbally by expressions and body language and what our other senses pick up. So many signals are passed between people. Even scents can have a powerful effect,” she says.

Insecurities about social acceptance is a huge issue for students, adds Dr. Chen, who notes that when students are asked to compare how many close friends they have made in comparison with how many they believe other students have made, most claim they are not faring as well. She finds that interesting because it runs counter to the common psychological tendency of people to rate themselves above average when asked questions such as “How good looking are you?” or “How good a leader are you?”

David McConnell, a researcher at the University of Alberta’s faculty of rehabilitation medicine, feels that the incidence of loneliness and social isolation in Canada has increased in recent years due to an ebb in “social capital,” a term that refers to the networks of relationships among people that enable society to function effectively. The concept was popularized by Harvard University political scientist Robert Putnam in his 2000 nonfiction book, Bowling Alone .

“People today are less likely to trust their neighbours for support, fewer people are involved in volunteering, and there is a dramatic decline in church membership,” says Dr. McConnell. “We’re not as plugged-in locally.”

Dr. McConnell says an insidious aspect of loneliness is that the stress it brings “undermines our ability to self-regulate our emotional responses.” Not only are lonely people more likely to be volatile, they also often display distorted thinking about others’ intentions and view themselves as victims in their failed attempts to make connections. In other words, loneliness can create its own self-defeating behaviour.

Interestingly, the concept of loneliness as a social pain has been demonstrated by functional magnetic resonance imaging, or fMRI . The emotional region of the brain activated when a person experiences rejection is the same area that registers emotional responses to physical pain.

But while researchers now have a fuller understanding of the biological threats posed by loneliness, the answer of how to solve persistent loneliness remains elusive. In December 2009, Dr. Cacioppo and two co-authors published a sweeping analysis of every study on loneliness intervention done from 1970 to September 2009. Treatments fell into four categories: fostering “social contact” by bringing lonely people together or providing access to email; offering “social support” from visitors, companion dogs or group activities; teaching social skills; and changing the way they think about themselves and others. Of those, only the last, training in “social cognition” – the ability to understand and navigate social interactions – yielded promising results.

In the final analysis, lonely people need to recognize loneliness for what it is – a trap – and make a conscious decision to break the negative cycle of thinking that tells them to play it safe by staying isolated. Ironically, in order to establish meaningful connections with others, it seems that the chronically lonely first have to establish a new connection with themselves.

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You had me till your last paragraph. Talk about blaming the fallout of societal behaviour that excludes many people even young seniors and all ages of differently abled people, on the survivor!

SO wrong. Sure activities are great but when those around you turn a cold shoulder to you because you don’t identify to THEM as a someone like them, you’re hooped and isolated via the willful exclusion of others who’ve been there longer or have some kind of other power over the “social” group. Been there … done that.

Much of social connection is the luck of economics and timing. Neither is anyone’s “deficit” to pull their socks up over. Since they don’t even have “socks” to pull up in most cases.

Attitudes of those who inherited or were in the right place for their hard work to net them permanent social connections should stop acting like doing what they did or think we should do will work for everyone. It is a lousy obvious, way of pushing back from changing the things they can do help us.

INCLUSION and DIVERSITY are the only way out of this.

@Page Turner I’ve never read a comment dripping with such a sense of entitlement! And you managed to shoehorn in inclusiveness, diversity, victim-blaming, white guilt etc in a discussion about loneliness. Good stuff 🙂

Regarding the last sentence “it seems that the chronically lonely first have to establish a new connection with themselves” – this is very true. A very recent (2019) randomized study published in PNAS demonstrated that the ancient practice of mindfulness reduces loneliness and increases social contact. Here’s the reference:

Lindsay, et al. (2019). Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial. Proceedings of the National Academy of Sciences, 201813588.

the survey is the most abused research tool in any field.

Leftist drivel. There is nothing wrong with choosing to be alone.

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Stress: the silent killer.

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So, but how people reduce the stress? People use different ways to reduce their stress. Some of them use unhealthy ways of coping with stress, for example, smoking, drinking too much, sleeping too much, using pills or drugs to relax, withdrawing from friends, family and activities. This entire thing is not good way to protect our mind and body of stress. People should connect with others. Spend time with positive people who enhance their life. A strong support system will buffer person from the negative effects of stress. People who have stress they need to do something what they really enjoy every day. For example, make time for leisure activities that bring joy - maybe it is some sport activities or some cultural events. To sum up, people should try to protect themselves of stress situation, but if some life situations bring stress to us, we need to fight with it and try to eliminate stress. If people don’t fight with stress it can bring big problems with physically and mental problems, for example, depression, which is very big mental problem nowadays. People should think about their body and their mental health, because this is very important for us in future. We need to love ourselves, our body and our brain. …

Everyone person has stress in their life. It is not important what age, status, orientation have person, is she is businesswoman or housewife, and anyway in this people life was or will be some stress situation. There are a variety of stresses. The stress can be positive or devastating. Tension or stress is a result of some changes in people life, anger and health problem – all this things can very strongly activate the physiological and mental processes in the human body. If person have stress he can has different kind of stress symptoms, for example, heartburn, stomach pain, nausea, problems in communication, neck ache, back pain, muscle spasms e.t.c.

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