Stress Management - A Key to Optimal Health.

Stress management is a crucial component of lifestyle medicine, recognized for its significant impact on overall health and well-being. 

Stress is unavoidable, neutral, and hence subjective because what constitutes stress to one person may not be to another. 

According to the Canadian Institute for Health Information (CIHI), there has been a notable increase in the demand for mental health services, with many Canadians facing significant barriers to access.

Occupational Health and Safety News and the National Council on Compensation of Insurance of the United States report that up to 90% of all visits to primary care physicians are for stress-related complaints.

Stress is considered a major contributing factor to the six leading causes of death in the United States: cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver and suicide.

At iLIVE, we help you explore stress management techniques that suit you to help prevent and manage chronic diseases, improve mental health, and enhance your quality of life. 

Whatever your stress is, we will stand with you to see you bloom through it.

The Impact of Stress on Health

Chronic stress has been linked to numerous health issues:

1. Cardiovascular Disease: A meta-analysis of 13 studies found that high levels of perceived stress were associated with a 27% increased risk of coronary heart disease

2. Immune Function: Chronic stress can suppress immune function, increasing susceptibility to infections and slowing wound healing

3. Mental Health: Prolonged stress is a risk factor for anxiety and depression. One study showed that work-related stress increased the risk of depression by 80%

4. Metabolic Health: Stress can lead to weight gain and increased risk of type 2 diabetes, partly due to its effects on eating behaviors and metabolism

Evidence-Based Stress Management Techniques

1. Mindfulness Meditation: A review of 47 trials found that mindfulness meditation programs showed moderate evidence of improved anxiety, depression, and pain

2. Physical Activity: Regular exercise has been shown to reduce stress levels and improve mood. One study found that just 30 minutes of moderate exercise can reduce symptoms of anxiety

3. Sleep Hygiene: Improving sleep quality can significantly reduce stress levels. A study of over 2,000 adults found that poor sleep quality was associated with higher perceived stress

4. Social Support: Strong social connections can buffer against stress. Research shows that individuals with strong social support have lower cortisol levels during stressful situations

5. Time in Nature: Spending time in green spaces has been linked to lower stress levels. A study found that as little as 20 minutes in nature can significantly lower stress hormone levels.

Implementing Stress Management in Your Life

1. Assess your current stress levels

2. Identify your main sources of stress

3. Choose stress management techniques that appeal to you

4. Practice these techniques regularly

5. Monitor your progress and adjust as needed

Effective stress management is a critical pillar of lifestyle medicine. By incorporating evidence-based stress reduction techniques into your daily life, you can improve your overall health and reduce the risk of chronic diseases.

Start Your Stress Management Journey Today. 

References:

Life Event, Stress and Illness https://pmc.ncbi.nlm.nih.gov/articles/PMC3341916/#:~:text=The%20morbidity%20and%20mortality%20due,of%20the%20liver%20and%20suicide

Stress-Induced Diabetes: A Review https://pmc.ncbi.nlm.nih.gov/articles/PMC9561544/#:~:text=It%20has%20long%20been%20established,that%20underlies%20the%20underlying%20processes

Effects of stress on immune function: the good, the bad, and the beautiful https://pubmed.ncbi.nlm.nih.gov/24798553/

Canadians report increasing need for mental health care alongside barriers to access https://www.cihi.ca/en/canadians-report-increasing-need-for-mental-health-care-alongside-barriers-to-access