What is stress and how to deal with it?

Evgeny Averin. Photo: docplanner.ru

Everyone knows that “all diseases of the nerves”, scientists clarify that the stress caused by nearly two-thirds of serious chronic diseases. And one of the first deals of the cardiovascular system. Estimated constant stress experiencing today, about 70% of Russians, half of them is in a state of severe stress. How to protect yourself from constant negativity, said “Mednovosti” Professor, Department of cardiology, faculty of additional professional education Russian national research medical University named after N. And. Pirogov, doctor of medical Sciences Evgeny Averin.

What is stress?

Imagine that you are walking in the evening in a dark alley, which in itself is already unpleasant. And then I hear a dog barking, and see the glowing eyes and rushing into the questions. Palpitations and abrupt pressure provided it is at least. And, surprisingly, the beneficial stress – release of adrenaline, which makes harder to work the heart that mobilizes protective forces of the human, helps him to survive. But only if the stress is short-lived.

For example, the heart preteen, which weighs 150-200 grams per day to pump 15 thousand liters of blood is 100 baths. In a stressful situation, the volume pumped by the heart blood is increased 4-5 times. And if it happens all the time, the entire cardiovascular system works hard.

It is known that in Soviet times the mortality rate from cardiovascular disease (CVD) was significantly lower than it is now – people didn’t have such a daily constant race. Today she accompanies us everywhere: at work, in solving family problems or adapt to new conditions. But the most dangerous of all chronic emotional stress.

American psychologists Thomas Holmes and Richard ray built the list of situations associated with change, creating on the basis of their scale of importance. On this scale, counting how much stress (in points) experienced people during the year. When exceeding the threshold of 150 points there is a significant risk of the emergence of new diseases. The top ten included: death of spouse (100 points), divorce, death of a close relative, incarceration, serious illness or injury, marriage, loss of a permanent job, long-term financial problems, sudden social upheaval, participation in military actions.

When stress becomes chronic?

The answer to that question deserves a Nobel prize. Same as the answer to the question when starting to develop atherosclerosis, which promotes stress. But we know that if an adult gets into a stressful situation three times a week, he’s already at risk. First, it appears anxiety, in 1-2 months depression then apathy. Stress eats at us from within, and it is not in vain say that all illnesses from nerves. And not only diseases of the Central nervous system but also gastrointestinal tract and cardiovascular diseases.

First target when you stress the cardiovascular system, the second brain. Being in constant stress develop endothelial dysfunction (damage to the inner cell layer of blood vessels), there is an arrhythmia, are metabolic changes in the myocardium. This “silent killer” contributes to persistent increase in blood pressure enhances the development of atherosclerosis, can induce the development of diabetes, depletes the nervous system. And in the center of it all – a violation of exchange of vitamins and minerals.

What should I do?

Conduct a healthy way of life, to give up tobacco and alcohol, exercise and use mechanisms that will protect from heart attack and stroke. Among them: healthy “apathy”, proper nutrition and a balanced intake of trace elements.

Stop taking everything to heart

I will say a seditious phrase – it is necessary to cultivate a healthy “apathy”. On this account there is a bike. Fox came to a vineyard, watching juicy ripe grapes, and she was very eager to eat them. But she understands that it is here, it waits for the hunter. And then she changes the attitude to the grapes – he probably unripe, sour or spoiled, tempting the Fox. Then she quietly turns and walks away – without the stress. That is, if we are unable to change something, you have to change your attitude to it. Another well-known psychological trick: if there’s something we’re really looking forward to, it is necessary to reduce its importance in their eyes, to reduce the effect of expectations. Then there will be disappointment.

Don’t take everything to heart and do not take on an excessive burden of responsibility. It is known that the highest risk of CVD in people’s behavioral type D, which are all experiencing. Mainly it’s leaders, and, in contrast to people who see everything with great calmness, they walk the knife edge. In the rehabilitation cardiothoracic centers in the US and Europe today modify this behavioral factor. But to change the thinking of the leader before he’ll have a heart attack or stroke is almost useless. When a successful businessman say, “change your attitude towards life”, he just can’t do it. But if it is already “pinned” – that is another matter.

Protect the heart from overload help auto-trainings. There are a large number, and their main goal is to learn how to relax. For example, after a busy day is helpful, lying in bed to clear your mind of all thoughts. You can imagine that you attracted a warm wave of water – first on foot, then calves and so on all over the body. Clearer head and you’ll fall asleep. You can try this to practice and in non-standard conditions – for example, in the airplane seat.

Five bananas in a day

The U.S. has adopted a unique strategy of nutrition for 5 years. Priorities it is built so: first potassium, then calcium with vitamin D, magnesium, protein, dietary fiber. Proper nutrition “UN-American” it “strategy 6 plates” – low-fat dairy products, whole grains, vegetable oils, lean meats and fish, poultry, legumes. The main source of antioxidants and micronutrients – vegetables and fruits. Them the day you should eat at least 400 grams.

Large amounts of potassium and magnesium found in bananas (at the same time they have a lot of anti-stress amino acid – tryptophan). But in order to cover the daily need for these micronutrients need to eat 4-6 bananas a day, which, of course, malorealizuemo. In addition, different times of day electrolytes are differently absorbed by the body. For example, in adults, calcium from dairy products, eaten in the evening, absorbed 40%, and in the morning – only 15%. In children and pregnant women, the figure is 60%.

In women, the level of necessary microelements are generally smaller than men. The reason is simple – women are less eat. In addition, they harm what is called “fast food at home” – naporovshis during cooking, the hostess doesn’t feel hungry. Many trace elements lost during pregnancy – they are taking the child. And if the expectant mother doesn’t change your diet, it can lead to serious consequences – diseases of the nervous, cardiovascular and skeletal systems.

Is there a universal cure for stress and its consequences?

Unfortunately, no. The US tried to calculate at what point, at what age we should give people the “magic” pill to prevent atherosclerosis. To no avail. However, it is well known that the key elements to ensure stable operation of the cardiovascular system are potassium, magnesium and vitamin B6.

According to the Canadian guidelines for hypertension, 2016, potassium is considered mandatory to receive all hypertensive patients with the drugs included in the VED list. Simultaneously with hypokalemia is usually observed and the lack of magnesium. The biggest study involving 190 thousand and 40 thousand men, the observation of which lasted for 30 years, showed that risk of stroke was lower by one third in those who regularly took potassium and magnesium. To power the brain and Central nervous system need vitamin B6. Reception of the triad (and are better as part of a balanced complex) helps to normalize the pressure, the tone of the myocardium and blood vessels, improve functioning of the nervous system and relieve anxiety.

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