Have you ever been so worried that butterflies will fly in your stomach? If so, many of you have experienced how tension can affect your digestive system.
According to some studies, there are more neurons in the gut than in the entire spinal cord.
The gut is partially controlled by the central border system in the brain and spinal cord. In addition, it has its own network of neurons in the lining of the gastrointestinal tract, known as the enteric or intrinsic boundary system.
In fact, the border system in your gut is so powerful that some researchers view the gut as a second brain.
With 100 million border cells extending your gastrointestinal tract from your esophagus to your rectum, the enteric border system regulates digestive processes such as:
-Swallowing
-Release of enzymes to break down food
-Classification of food as nutritional considerations or waste artifacts
-Stress can significantly affect the way your body performs these processes.
WHAT HAPPENS TO YOUR BODY WHEN YOU ARE TENSIONED?
When faced with a potentially threatening situation, the sympathetic border system, a module of the body’s autonomous border system that regulates bodily functions such as heart rate, breathing, and blood pressure, responds by triggering a “fight or flight response.”
The tension hormone cortisol stimulates the body and prepares it to face the threat.
Tension causes physiological changes such as increased awareness, faster breathing and heart rate, high blood pressure, an increase in blood cholesterol, and an increase in muscle tension.
When tension activates the action reflex in your central border system, it affects your digestive system many times as a result;
– It causes your esophagus to go into spasms,
– It causes indigestion by increasing the acid in your stomach,
– Feeling of nausea and
– It causes complaints such as diarrhea or constipation.
In more serious cases, tension can cause a decrease in blood flow and oxygen to the stomach, which can lead to cramps, inflammation or an imbalance of gut bacteria.
Additionally, it may aggravate gastrointestinal disorders, including:
-Irritable bowel syndrome (IBS)
-Inflammatory bowel disease (IBD)
– Peptic ulcers
-Gastroesophageal reflux disease (GERD) While stress does not cause stomach ulcers or inflammatory bowel disease, it can make these and other digestive diseases worse. That’s why it’s valuable to take precautions to stay in control and find ways to keep yourself calm in stressful situations.
6 WAYS OF THE TENSION DIRECTOR
The tension director has both spiritual and physical ways. But the same strain relief technique may not work for everyone. Here are six options you can try:
1. Exercise regularly
Physical activity reduces tension and stimulates the release of chemicals called endorphins, which act as natural pain relievers in your brain. According to the Anxiety and Depression Association of America, endorphins improve sleep, which can help relieve tension.
2. Give psychotherapy a chance
Cognitive behavioral therapy (CBT) is a proven technique to help reduce fear and tension by helping you learn to replace negative, distorted intentions with positive ones.
3. Choose foods that reduce tension
Studies show that eating disorders and obesity may be related to mental tension. Cortisol, a hormone secreted by the adrenal glands, also increases appetite.
Tension can also affect food choices. Studies have shown that physical or emotional strain can increase food intake high in fat, sugar, or both.
But there are certain foods that have been shown to reduce anxiety. Salmon contains omega-3 fatty acids, which are natural mood boosters. Almonds are packed with magnesium, a mineral that helps manage cortisol levels. Oranges and other citrus fruits contain vitamin C, which can lower blood pressure, according to research published in Scientific Reports in January 2017.
4. Yoga
This mind-body practice combines physical poses with breathing techniques and meditation. According to a study published in 2018 in the International Journal of Preventive Medicine, women who participated in 12 sessions of one hour Hatha yoga classes three times a week experienced significant reductions in tension, fear and depression.
Studies also show that yoga can lower blood pressure and heart rate.
5. Meditation
There are many meditation techniques that can help you focus your mind on an object, activity, or blood and help you achieve stillness. While the purpose of meditation is not to relieve tension, it is an effect of this ancient practice.
6. Improve Time Management Skills
A valuable module of stress relief is self-care. For many people, this includes managing your time as effectively as possible. You can improve your time management skills by:
-Knowing deadlines
-Planning ahead
-Setting goals
-Avoiding procrastination