Did you know that in 2021, two out of three people in Germany said they feel stressed at least sometimes? According to a study by Techniker Krankenkasse, one of the biggest drivers of psychological stress is work. The Covid pandemic is also a driving force and trigger for a wide range of stress symptoms.
In the following blog post you'll learn more about stress symptoms, where they come from and what you can do about them. You'll also find out when a juice cleanse can help with stress and when you'd better not fast.
How stress affects your body
The way your body reacts to stress has a natural origin and is basically nothing negative. It is meant to enable you to increase your responsiveness in dangerous situations and to quickly escape danger by fleeing or fighting. But that also means stress should be a very short-lived sensation that quickly fades once the dangerous situation has been dealt with.
In everyday life today, however, it is more and more often long-lasting situations that trigger stress in us and that can't be dealt with by a brief attack or escape.
Common stressors include:
- Overload at work
- Pressure to perform
- Deadline pressure
- Constant availability
- Constant flood of information (especially through social media)
It doesn't matter whether the stress is psychological or physical: our body reacts with the stress hormone cortisol. It is produced in the adrenal gland and is a factor in many metabolic processes in the body. After cortisol is released in stressful situations, blood pressure rises and heart rate increases. Even though this initially leads to better performance, cortisol can have a negative effect on the body in the long run.
The effect of the stress hormone cortisol
Cortisol, also called hydrocortisone, is a hormone made by the body in the adrenal cortex. It is one of the glucocorticoids. Your doctor can measure the cortisol concentration in blood serum, urine or even saliva. Cortisol is present in the blood in different amounts at different times of day, with the concentration highest between six and eight in the morning and reaching its low point around midnight.
By the way, this is also why you should drink your coffee not first thing in the morning but rather mid-morning. In the morning, cortisol acts as a natural wake-up call!
Among other things, cortisol influences blood sugar and fat metabolism, delays water excretion and has an anti-inflammatory effect.
Common stress symptoms
In principle, the release of cortisol is essential for our body's survival. However, a long-term elevated concentration of this messenger substance can lead to health problems, memory disorders and reduced performance.
Besides high blood pressure and heart conditions, cortisol affects the nerve cells in the hippocampus, the area of the brain that controls your memory and your ability to learn. An elevated cortisol level can also result in sleep disorders. Because your body is constantly on standby, the sleep hormone melatonin is disrupted and your body will find it hard to calm down in the evening. Problems falling asleep and restless sleep are the result. Lack of sleep can in turn affect your performance and make your stress level shoot up even further.
Common symptoms of stress include:
- High blood pressure
- Racing heart and shortness of breath
- Feeling of fullness and loss of appetite
- Excess weight
- Tension and headaches
- Nervousness and irritability
- Anxiety and anger
- Amenorrhoea (absence of menstruation)
- Hair loss
What you can do about stress symptoms
"Don't stress yourself out so much!" Do you also constantly have that phrase from your loved ones ringing in your ears? Easier said than done! Cutting your workload overnight or cancelling important appointments is often hardly possible. A workload that is too high is often one of the biggest triggers of chronic stress and the stress symptoms that come with it.
To find balance from a stressful working day and lower your stress level, we have a few tips for you:
- Exercise against stress
Sport helps you clear your head. Regular exercise also has positive effects on other stress symptoms: sport counteracts excess weight, can ease tension and lower blood pressure. We recommend moving for at least 30 minutes. You're free to choose whether you go to the gym, slip into your running shoes, hop on your bike or whatever else you have in mind. - Healthy eating
Stress often brings unhealthy eating with it. Lack of time means you have no time to shop, don't take the time to cook and reach more quickly for unhealthy snacks and fast food. A balanced diet gives you the energy you need for your stressful working day. Our tip: write down meal plans and do your weekly shop at the weekend. Build preparing the next day's meals into your evening routine. It's a way to switch off, and at the same time you'll have a tasty meal to look forward to the next day. - Routines
Routines help you structure your day and create short thinking breaks for your brain. Create routines for your start to the day and for the evening. It doesn't have to be a big programme, even getting up at a fixed time, a glass of water in the morning and a bathroom routine can help you make your morning efficient, save time and start the day relaxed. - Relaxation exercises
Another way to counteract stress is relaxation exercises such as yoga, meditation and Jacobson's progressive muscle relaxation. Do you already know the Frank Juice app? In our app we guide you through a gentle meditation and practise various yoga sessions together with you.
Conclusion: when a juice cleanse can help with stress
Who thinks of a juice cleanse when it comes to chronic stress? When preparing a juice cleanse, we always say that a fasting phase also has to fit into your diary. Make sure there are no big parties or events coming up and that it also fits your work calendar. Especially in demanding phases at work, we recommend rethinking the timing of your juice cleanse.
But chronic stress is often a combination of several factors. Constant overload at work, too many plans in your free time and a constant flood of information through social media can lead to chronic stress and trigger stress symptoms.
A juice cleanse can then come just at the right time. During juice fasting, several positive effects can come into play, which in turn can have a positive effect on your stress symptoms. For one, before and during your fasting phase you engage intensively with your diet and lay the foundation for a successful change in eating habits that will give you more energy. Do you already know our guides? Especially during the fasting cleanse you can get helpful information and inspiration for your everyday life! You'll also perceive your body in a new way while fasting and respond to your body's real needs. Calm and relaxation often go hand in hand with a juice cleanse.
While fasting, you give your body and mind a break and take the load off your gut. This can reduce low-grade inflammation and boost your well-being.
What matters for a juice cleanse is that you feel healthy and fit. If your stress symptoms are pronounced, we recommend clearing your fasting plans with your doctor beforehand. A juice cleanse is not meant to be another stressor for you, but to give you the chance to pause and reset your focus and mindset, so you can face everyday stress stronger in future.
