Stress is in our blood
Stress accompanies us throughout our lives. Every day we are exposed to a variety of challenges that we must face. Stress is the body’s natural psychophysical response to stimuli that helps us cope with difficult or dangerous situations. However, due to the accelerating pace of life, stress is increasingly identified as a disease of civilisation.
Excessive stress negatively affects the functioning of our bodies – it lowers immunity and leads to heart, cardiovascular and digestive diseases. It also has a damaging effect on the psyche – causing neuroses, anxiety disorders and depression. It also disrupts our social functioning, as it fosters addictions, destroys relationships and leads to destructive behaviour.
From a physiological point of view – stress is in our blood. This is primarily due to two hormones produced by our bodies in stressful situations. These include adrenaline and cortisol.
Adrenaline is called the “survival hormone” because it is secreted in a threatening situation – “fight or flight”. The release of adrenaline improves our physical capabilities – it increases the strength of contraction and heart rate, raises blood pressure, dilates the airways and stimulates the work of internal organs. The body sets itself up for increased exertion, and the ability to feel pain decreases. We can feel the effects of adrenaline even an hour after the stressor has subsided.
Cortisol, known as the “stress hormone”, is associated with glucose, protein and fat metabolism. In stressful situations, it is responsible for providing the body with energy and regulating blood pressure. It enhances the effects of adrenaline, as well as supports the immune system and exhibits anti-inflammatory effects. Proper cortisol levels also affect the quality of our sleep.
The presence of both hormones in the blood is perfectly natural, but when they are present in excessive concentrations for too long, they can cause serious problems. The body cannot be forced to operate non-stop at elevated pace without negative health consequences. One proven way to take care of hormonal balance is physical activity.
Sport against stress – how does it work?
The release of adrenaline and cortisol is the body’s natural response to stress, as well as to intense exertion. However, the stimulus of physical activity causes the body to strive to restore and maintain hormonal balance. Accelerated blood circulation causes adrenaline and cortisol to be removed from the body faster. What is more, after some time, other hormones are secreted that naturally balance the effects of adrenaline and cortisol. These are primarily dopamine, endorphins and serotonin.
Dopamine, known as the “motivation hormone”, is linked to the reward centre in the brain and is secreted in response to stimuli that give us pleasure. It is a neurotransmitter that affects the nervous system – it regulates the function of internal organs, is responsible for the secretion of other hormones, and affects the way we feel emotions.
Endorphins, or “happy hormone”, induce feelings of bliss, contentment and reduce the sensation of pain. Their effect is sometimes compared to a narcotic one – the most popular experience is the so-called “runner’s high”, which is felt during intense exercise, when the so-called anaerobic threshold is overcome.
Serotonin, also known as the “happy hormone”, influences our emotions – it helps us feel joy and counteracts fears and anxiety. It also regulates sleep quality and the body’s sexual function.
In a nutshell: physical exercise provokes the body into a stress-like response, but it also makes the body actively counteract it – getting rid of stress hormones accumulated in the blood, reducing tissue tension, stimulating pleasure centres in the brain and preparing for rest. In addition, when we are physically active, we focus more on the “here and now”, and this helps us get away from sources of stress and increases our sense of agency, making us feel better.
Training versus stress – when do we win?
Physical activity helps combat stress – but not all of it and not always. Therefore, it is worth remembering five basic rules that will help you avoid unpleasant disappointments and additional stress.
- Think carefully about your choice of sports – some of them will not help reduce stress at all, and may even intensify its effects. Stressful disciplines involving dynamically changing situations, fierce competition and pressure from a group or coach will not work for everyone, and may even harm some. When choosing a type of physical activity, it is important to focus primarily on what brings us satisfaction, rather than striving for success at all costs.
- Exercise regularly and intensively – about 30 minutes of intense exercise is enough for the body to treat you to a fresh dose of endorphins. However, regularity of training is key – prolonged breaks not only cut you off from further happiness hormones, but also expose you to the compounded effects of cortisol. In our favour is the intensity and variety of physical activity – because the body reacts less to stimuli to which it has become accustomed.
- Set and achieve goals – physical activity is a source of pleasant experiences. This can be used to set training goals using the SMART method – so that they are specific, measurable, achievable, relevant (to you, not to others) and time-bound. However, remember not to treat training as another unpleasant chore and not to engage in competition at all costs.
- Ensure rest and recovery – stress and relaxation do not go hand in hand! Insufficient recovery is a stress burden on the body, so it is worth planning for it. This does not mean that you have to remain idle during rest – you can engage in low-intensity activities or take advantage of wellness treatments. Particularly important in terms of hormonal balance is the quality of sleep, so make sure it is adequate and regular.
- Enjoy group activities – group activities boost our motivation, help us exercise (facilitation) and cause the body to enjoy the benefits of oxytocin, or the “love hormone” (it is released when experiencing the joy of joint effort and success). The social aspect of training effectively counteracts the stress to which we are more susceptible in conditions of isolation. However, care should be taken to ensure that the group activity does not turn into stressful competition.
Remember that physical activity is no substitute for professional help for stress-related disorders. If you notice symptoms of these in yourself, consult an endocrinologist or mental health specialist.
References:
- Childs E., de Wit H., Regular exercise is associated with emotional resilience to acute stress in healthy adults, Frontiers in Physiology, 2014.
- Borrega – Mouquinho Y., Sanchez-Gomez J., Fuentes-García J. P. i inni, Effects of High-Intensity Interval Training and Moderate-Intensity Training on Stress, Depression, Anxiety, and Resilience in Healthy Adults During Coronavirus Disease 2019 Confinement: A Randomized Controlled Trial, Frontiers in Psychology, 2021.
- Heijnen S., Hommel B., Kibele A., Colzato L. S., Neuromodulation of Aerobic Exercise - a Review, Frontiers in Psychology, 2015.
- Eather N., Wade L., Pankowiak A., Eime R., The impact of sports participation on mental health and social outcomes in adults: a systematic review and the ‘Mental Health through Sport’ conceptual model, Systematic Reviews, 2023.