HOW TO FIND BALANCE

Stress can occur in two forms: acute and chronic.

Acute stress is the body’s short-term reaction to a sudden challenge or threat. We're constantly exposed to small, acute stressors — such as tight schedules or unexpected situations — and our body responds to help us cope. In this form, stress is often beneficial, as it enables quick adaptation and helps us stay efficient in demanding situations.

Chronic stress, on the other hand, is long-lasting and persistent. It often stems from ongoing pressure — whether due to work overload, personal worries, or unresolved conflicts. Chronic stress can have serious health consequences, as it keeps the body in a prolonged state of alertness, weakening the immune system, raising blood pressure, and increasing the risk of mental health issues.

That’s why it’s essential to identify the factors that cause chronic stress and to develop effective strategies to reduce it.

STRATEGIES FOR STRESS MANAGEMENT

Stress can be effectively reduced through mindfulness, physical activity, proper nutrition, time management, and other supportive measures:

• Mindfulness & Meditation: Calm the mind and reduce stress levels.
• Exercise: Physical activity releases endorphins and lowers stress hormones.
• Breathing Techniques: Deep breathing relaxes both body and mind.
• Nutrition: Magnesium-rich and omega-3-containing foods support stress resilience.
• Sleep: Restful sleep is essential for reducing stress.
• Social Support: Connecting with others can ease emotional strain.
• Time Management:  Good planning helps prevent overload and stress.

💡EPIGENETIC IMPACTS OF CHRONIC STRESS

From an epigenetic perspective, stress influences gene expression through mechanisms like DNA methylation and histone modification—without altering the DNA sequence itself. Chronic stress increases levels of the hormone cortisol and can impair stress resilience and overall health in the long run by affecting genes involved in inflammation, immune function, and cellular aging.

🧬 These epigenetic changes can even be passed on to future generations.

🌱🍎The good news is that such effects can be reversible through healthy lifestyle choices like balanced nutrition and effective stress management, helping to boost resilience and support long-term well-being.