Stress can have a profound impact on an athlete. As one yourself, you likely understand the importance of maintaining your physical and mental health in order to perform at your best. But did you know that stress can play a major role in your ability to do just that? Stress can come in many forms and it can affect us in different ways, and it’s important for us to understand how stress can affect our performance, both positively (that’s right, stress can be positive) and negatively. Today, we’ll be discussing three types of stress that athletes may encounter: chronic stress, oxidative stress, and hormetic stress. Each of these types of stress can have a different impact on your athletic performance and overall health, and it’s important to know how to recognize them, understand them and how to manage them.
Chronic stress is a type of stress that is long-term and can be caused by a variety of factors such as job stress, financial stress, relationship stress and more. It can take a toll on both your physical and mental health and it can affect your athletic performance. It can lead to fatigue, injury, and burnout if not managed properly.
Oxidative stress is a type of stress caused by an imbalance of free radicals and antioxidants in the body. It can result from intense physical activity, poor nutrition, and exposure to environmental toxins, and it can lead to inflammation, muscle damage, and injury.
Hormetic stress is a type of stress that is caused by exposure to a mild amount of stressors, such as weightlifting or cardio. Spoiler alert here: This type of stress is believed to have a positive impact on the body, by strengthening it and making it more resilient.
In this blog, we’ll be diving deeper into each of these types of stress, how they can affect your athletic performance, and what you can do to manage them. We’ll be discussing practical tips and strategies for managing stress, as well as providing resources for further reading and learning. So, whether you’re a runner, a weightlifter, or a team sport player, keep reading to learn more about how stress can impact your training and performance, and how to stay on top of it.
Chronic stress is caused by long-term exposure to stressors that persist over a period of time. It is usually the type of stress that can lead to that feeling of being overwhelmed, and is typically what people are talking about when they tell you “I’m stressed”. Here are some common causes of chronic stress that you may be able to relate to:
Work/school stress: A demanding job, long hours, tight deadlines, intimidating projects, ruthless peers.
Financial stress: Money worries, such as struggling to make ends meet, paying off debt, or wishing you could save more.
Relationship stress: Conflicts in romantic relationships, with family members, or with friends that leave tension in every encounter.
Health issues: Chronic illness or caring for a loved one with a chronic condition.
Daily demands: Juggling work/school, family, or any combination of responsibilities, especially if you’re feeling overwhelmed or overburdened.
Life transitions: Major life events such as moving, changing jobs/schools, or the death of a loved one.
Social or environmental stressors: Exposure to violence, bullying, or living in a high-crime area.
Chronic stress can manifest in a variety of ways, both physically and mentally. Here are some common symptoms that you may be experiencing due to chronic stress:
Fatigue: Having a constant feeling of tiredness or not really wanting to do anything.
Headaches: Headaches and migraines that seem to come out of nowhere and stay awhile or indefinitely.
Muscle tension or pain: Your body is not able to relax, which leads to tense muscles and an inhibition of natural movement and biomechanics.
Digestive issues: Feeling bloated or having discomfort in the stomach and intestinal tract especially when using the old porcelain throne.
Sleep problems: Trouble with restful sleep, typically seen as a difficulty falling asleep and feeling groggy for a while when waking up.
Anxiety or depression: Feeling more anxious than usual about things that shouldn’t cause much worry or feeling as though nothing is worth doing.
Irritability or anger: Increased irritability is common as well since your body feels as though it’s “on edge” at all times.
Difficulty concentrating: It can be hard to focus on the task at hand due to brain fog, leading to decreased productivity and forgetfulness.
Low motivation: Chronic stress can make you feel demotivated, causing a lack of interest in activities that you would normally enjoy such as your sport.
Chronic stress can be difficult to manage, but there are several natural solutions that can help. Here are some practical and relatable strategies for reducing chronic stress:
Exercise: As athletes, we’re already doing this, but it’s still helpful to know that physical activity can help you manage stress by releasing endorphins and improving your mood.
Mindfulness: Practicing mindfulness, such as through meditation (not that airy fairy stuff; we’ll get into more in a later blog) or deep breathing, can help you be more present in the moment and reduce stress.
Social support: Spending time with friends, family, or really being intentional about establishing deep, meaningful relationships can increase your feeling of stability.
Hobbies and interests: Engaging in activities you enjoy, such as playing games, gardening, or woodworking, can help you relax. If you don’t already have some type of hobby, find one!
Healthy eating: Eating a balanced diet that includes plenty of fruits, vegetables, and other whole foods can help you maintain your physical and mental health.
Sleep: Getting restful sleep can help you feel more refreshed and less stressed, so aim for getting as much quality sleep as possible, regardless of the total sleep time.
Time management: Prioritizing and organizing your tasks can help you feel more in control and also end up making you more productive overall.
To sum, chronic stress is bad. Duh. However, it cannot also be avoided. Modern life is shifting like the sand and there will likely be many stressful situations in each of our lives. Focus on preventing as much unnecessary stress as possible, but focus more on managing the stress that is inevitable.
Now oxidative stress is a bit more of a tricky one. I’ll keep it basic and avoid too much sciency talk. Oxidative stress is basically an imbalance between the production of free radicals (reactive molecules) and the body’s ability to neutralize them, leading to cellular damage. Here are some common causes of oxidative stress that you should be aware of:
Lifestyle factors: Unhealthy habits, such as a sedentary lifestyle (can even apply to athletes outside of training time), excessive alcohol consumption, and a diet high in processed foods.
Environmental pollutants: Exposure to pollutants, such as air pollution, pesticides, flouride in your water supply.
Physical activity: Intense physical activity, such as exercise or endurance sports (confused now? Stay tuned).
Medical conditions: Certain medical conditions, such as liver disease, sepsis, and inflammation.
Chronic stress: Yes chronic stress, as mentioned above releases high amounts of stress hormones which leads to oxidative stress
Aging: As the body ages, oxidative stress increases, contributing to cellular damage and the aging process.
Poor nutrition: A diet that’s low in antioxidants, such as vitamins C and E, and other nutrients that help protect against oxidative stress.
Oxidative stress can lead to cellular damage and can have a negative impact on your health and athletic performance. Here are some symptoms of oxidative stress that you may have experienced:
Fatigue: Just as with chronic stress, having a constant feeling of tiredness or not really wanting to do anything.
Poor skin health: Oxidative stress can contribute to skin damage, causing dryness, wrinkles, and a dull complexion.
Joint pain: Inflammation in the joints, leading to joint pain, stiffness, and even a loss of cartilage.
Digestive problems: Like chronic stress, oxidative stress can disrupt the normal functioning of the digestive system, causing bloating, constipation, and even dastardly diarrhea.
Mental health: Oxidative stress has been linked to a range of mental health problems, including anxiety, depression, and cognitive decline as brain cells can begin to fail.
Weak immune system: a weakened immune system, making you more susceptible to infections and illnesses.
Chronic diseases: The development of chronic diseases, including heart disease, diabetes, and even cancer.
So oxidative stress is no joke. This stuff can tear you apart, especially if it remains unchecked for months or even years as some do. To address the probable confusion about exercise causing oxidative stress, it does…ish. The term “oxidative stress” is typically only used to describe the point where the body is no longer able to control/neutralize the free radicals. Too much intense/ prolonged training can do this! That is why it is so crucial to not overtrain and to prioritize recovery. Check out my previous blogs on those topics to learn how.
Oxidative stress can have a wide-ranging impact on your health, but there are natural solutions that can help you reduce oxidative stress and protect against its negative effects. Here are some natural solutions to oxidative stress:
Eat a healthy diet: Eating a diet rich in antioxidants, such as vitamins C and E, and other nutrients that help protect against oxidation. This includes foods such as berries, leafy greens, nuts, and seeds (Natural foods)!
Exercise regularly: Regular exercise, such as sprinting or strength training, can help reduce oxidative stress by promoting cellular repair and rejuvenation.
Manage stress: Practicing stress management techniques, such as meditation, deep breathing, or Qigong, can reduce the release of stress hormones.
Get adequate sleep: Getting adequate restful sleep is essential for managing cellular oxidation, as sleep is when the body repairs and rejuvenates itself, specifically deep sleep.
Reduce exposure to pollutants: Limiting exposure to pollutants, which are everywhere (blog to come on that), can drastically decrease the toxicity of the blood.
Try adaptogenic herbs: Adaptogenic herbs, such as ashwagandha and Rhodiola rosea, can help reduce oxidation by improving the body’s ability to respond to stress.
Hormetic stress refers to a mild form of stress that can be beneficial for the body. Hormesis is the concept that low doses of stressors can stimulate the body’s natural defenses and lead to positive changes in physiology and metabolism. Here are some common causes of hormetic stress:
Exercise: Physical activity, such as moderate to intense exercise.
Fasting: Intermittent fasting, where you eat only during certain windows of time.
Heat exposure: Exposure to heat, such as sauna therapy or hot baths.
Cold exposure: Exposure to cold, such as cold showers or ice baths.
Moderate alcohol consumption: Moderate alcohol consumption, such as one or two drinks per day.
The symptoms of hormetic stress can vary depending on the type and intensity of the stressor, but generally, they are positive and beneficial. It’s not common to refer to positive effects as symptoms but for the sake of continuity I’ll call them that. Here are some common “symptoms” of hormetic stress:
Increased energy: An increase in energy levels, as the body responds to the stressor by improving metabolism and cellular rejuvenation.
Improved immunity: The body responds to hormetic stressors by strengthening its natural defenses.
Increased strength and endurance: The body responds to the stress of exercise by adapting and becoming stronger.
Improved cardiovascular function: The body responds to the stress of heat exposure by improving circulation and reducing oxidative stress.
Improved metabolism: Hormetic stress from fasting or moderate alcohol consumption can result in an improvement in metabolism, as the body responds to the stress of reduced caloric intake or alcohol consumption by improving cellular rejuvenation and metabolism.
However, it’s important to note that the benefits of hormetic stress depend on the type and intensity of the stressor, as well as the individual’s response to the stressor. Overdoing it can cause damage, so it’s important to listen to your body.
Recovering from hormetic stress can be done naturally by allowing your body to rest and repair. Here are some tips for recovering from hormetic stress:
Adequate sleep: Getting enough sleep is crucial for recovery, as sleep is when the body repairs and rejuvenates itself. Aim for as much restful sleep as you can get.
Hydration: Staying hydrated is important for recovery, as it helps the body flush out toxins and maintain normal physiological function. Drink plenty of water and avoid sugary or caffeinated beverages.
Nutrition: Eating a balanced diet with plenty of fruits, vegetables, and other whole foods. Avoid processed or junk foods that are high in trans fats and sweeteners.
Gentle exercise: Engaging in gentle exercise, such as Qigong, walking, or stretching promotes circulation, reduces oxidative stress, and improves mobility.
It’s important to remember that stress is a normal part of life, but excessive bad stress can have a negative impact on our health and well-being. The good news is that there are many remedies that can help us manage and reduce bad stress. Whether it’s through regular exercise, diet, or simply making sure we’re sleeping well, there are many ways to find relief from stress.
It’s also important to understand the importance of hormetic stress, as it provides the right amount of challenge that can actually improve our overall health and resilience. By embracing small challenges and stressors in our daily lives, we can build up our stress tolerance and boost our overall well-being.
Ultimately, it’s about finding the right balance between good and bad stress. By making this balance a priority, managing stressors effectively, and embracing the benefits of hormetic stress, we can improve our overall health and happiness. If you’re interested in learning more, feel free to take a look at our other blogs or even contact us if you want more personalized information.
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