In less than a year, life as we knew it changed worldwide. Whatever sense of control we had over our lives decreased, and for many, that sense of control has been replaced with increased stress beyond our earlier imagination. Unfortunately, increased psychological stress can affect more than mental health.

Question: What is stress?

Answer: Stress is more than an emotion or physical tension. Stress is how the body reacts to any change or situation that requires a person to respond. These reactions can be physical, mental or emotional.

Regardless of the outward response, internally, our bodies are busy producing the chemicals needed to deal with the situation. During caveman times, stress hormones were necessary for survival. They allowed a quick response to danger, such as running away from a dangerous animal.

In healthy situations, stress hormones and heart rate increase quickly and decrease as soon as the danger or stress situation is past. In 2020, stress for many of us is not a fleeting situation.

Q: How does long-term stress affect health?

A: When stress is constant, stress hormones and increased heart rate can stay chronically elevated. It might become more difficult to concentrate, sleep or maintain an emotional balance. Elevated levels of stress hormones and blood pressure can take a toll on the body, resulting in increased risk for headaches, hypertension, heart attack or stroke. Stress can make existing chronic health and mental health issues worse.

Q: Is there a relationship between diet and stress?

A: Everyone reacts differently to stressful situations. Some people undereat, overeat or increase alcohol.

Regardless of eating habit changes, the body still requires about 40 nutrients to produce all of the chemicals needed to maintain health. Additionally, these chemicals are necessary to ensure that the body’s internal detox system is working. Inadequate nutrients in the diet can cause physiological stress and long-term health effects.

For these reasons, if you are not already using an inexpensive daily low- to moderate-dose multivitamin/mineral supplement, it may be the right time to start. These micronutrients can help meet nutritional requirements during stress and support optimal immune function during health challenges.

Alcohol is a double-edged sword. This beverage might temporarily make you feel better, but alcohol is also considered a depressant.

Q: Are there simple things that can help decrease stress?

A: Exercising can increase brain chemicals that improve mood and decrease stress. Breathing exercises can help to lower heart rate. Doing something creative can help to reduce anxiety, depression and stress. Especially when feeling stressed, take a few minutes to listen to uplifting music. Pharrell Williams’ “Happy” on YouTube is a great place to start: youtube.com/watch?v=i0A3-wc0rpw.

Also, don’t forget that humans are a communal species, so reach out to others.

Alan Titchenal, Ph.D., C.N.S., and Joannie Dobbs, Ph.D., C.N.S., are nutritionists in the Department of Human Nutrition, Food and Animal Sciences, College of Tropical Agriculture and Human Resources, University of Hawaii at Manoa. Dobbs also works with University Health Services.