Chronic stress is costing you your health

A year ago today, I saw my dad’s health decline rapidly after dealing with a legal issue for many months. He was stressed, working long hours and frequently anxious. He suffers from multiple chronic illnesses, but high blood pressure was not one of them until this incident occurred. This was followed by hospitalizations and a complex health situation to navigate. I’m blessed to say he’s doing better, but I look back and think, what if that stressful event didn’t happen? What if there were more resources given to prevent the unforeseen burden of chronic disease that derived from stress? Prevention is often not prioritized as heavily as the “fix.”

The research is clear, but not enough is being done to help patients. It’s disappointing to see the lack of prevention initiatives considering the rise in chronic disease. There’s more to chronic illness than stress, but it shouldn’t be overlooked in primary care visits.

You know the concept of stress but, in the 1900s, Hans Selye, a Hungarian-Canadian endocrinologist known as the “father” of stress, defined it in three stages. First, the alarm stage where we are exposed to a stressor and fight-or-flight kicks in. Then, the resistance stage where your body tries returning to homeostasis, but the stressor is still present. Lastly, there is the stage of exhaustion, where the stressor persists for a long period. Again, we can handle some stress. It protects us from threats when our adrenaline kicks in, but we were not made to have prolonged stress that can be debilitating and lead to illness.

Unfortunately, the stress we face is not easy to avoid. In 2023, the APA surveyed Americans aged 18-64. Those ages 18-34 considered money, the economy and housing major stressors. People aged 35-44 said the economy, family responsibilities, and personal safety were their main stressors. Lastly, 45- to 64-year-olds were mostly stressed about money, the economy and their health. If we circle back to Selye’s approach to stress, many people are staying in a state of exhaustion. There is no room to recover because there are serious stressors with which people are struggling. Fortunately for you and me, there are ways to manage it.

1). Think about the funniest person you know (perhaps your friend with the bad dad jokes) or TV show you enjoy watching. Engage in conversation with them or watch shows in your downtime. Laughter is proven to improve your mood by boosting serotonin. 2). Find a walking buddy through your local run club, neighbor or San Mateo’s Walk with a Doc group. Seriously, social connection matters. There’s a reason San Mateo County declared loneliness to be a health emergency in 2024. 3). Reduce stimulants. Whether it’s nicotine or caffeine, stay away from brain activators. If you like getting a little coffee or tea from the coffee shop (I’m guilty), opt for the decaffeinated ones.

The reality is, that the stressors of yesterday will continue to follow us. It’s not about eliminating it from your life but finding ways to manage it before it eats you alive. There is still an abundance of room for growth in the health care industry for preventative approaches to well-being, but don’t wait for those initiatives to kick in. Take care of yourself now or suffer the consequences of serious illnesses later.

Giselle Espinoza writes about health, mental well-being, higher education and entrepreneurship. She brings a Gen Z perspective with a slight coffee addiction.