The autonomic nervous system

There are two main regulators of the autonomic nervous system. These are the sympathetic and the parasympathetic. These regulators work autonomously and are not under the influence of the Will. The sympathizer is the accelerator of the body and is aimed at survival or the fight / flight response. The body prepares to fight or to flee. In stress, the sympathetic comes into action by producing adrenaline and a number of things happen in the body:

Energy is released from glucose and blood pressure and heart rate go up. The hairs stand up, muscles become tense, senses sharpen, pain sensitivity decreases. The blood is mainly pumped to the muscles to escape and at least to the intestines. This is also the reason why the digestive system cannot function optimally during stress.

Once the stress is under control, the parasympathetic nerve is activated by the production of endorphins. This ensures repair and brings the body back to normal.

The HPA axis and neurotransmitters

The HPA axis, along with the neurotransmitters, plays a major role in long-term stress and has a much slower response to stress. If the body constantly releases a response of stress, including via the autonomic nervous system, then long-term stress is involved. This is also referred to as chronic stress.

In this situation the mechanism of the HPA axis is loaded. This works as follows. The stress stimulus that enters through the hypothalamus produces cortisol-releasing hormone (CRH). CRH stimulates the anterior lobe of the pituitary gland to produce the hormone adrenocorticotropic (ACTH), a tropical hormone that in turn stimulates the adrenal cortex to produce cortisol. When there is enough cortisol in the system, the hypothalamus that caused the stress response is turned off again. This is very important because cortisol increases blood sugar and more insulin is needed. And the more insulin is needed, the more fat storage in the abdomen. The risk of diabetes, adrenal fatigue and hormone imbalance is increased.

Cortisol performs even more important functions in the body. In addition to increasing blood sugar, cortisol has an anti-inflammatory effect, suppresses the functioning of the immune system and regulates blood pressure. In addition, cortisol ensures that we wake up, our alertness and focus are optimized and encourages exercise.

How does stress arise

In prehistoric times people got stress when they were attacked by a buffalo or when there was not enough food available. The body does not distinguish between different types of stress stimuli. For every unknown stimulus, an alarm signal is sent to the hypothalamus with the result that the sympathetic and HPA axis engage.

Today there are many more factors that cause the body to experience stress. Consider, for example, sweeteners, E numbers and additives in food, but also drugs, mental stress, anxiety, lack of sleep and exorphins. Exorphins are substances formed from gluten, milk, protein, casein, soy, spinach and certain fungi. They have a morphine-like effect, which gives them a very pleasant feeling and can therefore provoke a kind of addiction to these substances. Exorphins inhibit the body’s own endorphins.

There is a temporary happy or calming feeling after consuming, for example, bread, pizza, milk, cheese, pasta, cookies, ice cream, but this feeling is short-lived. After this you fall back into an even deeper valley.

The burnout

Chronic stress can lead to burnout. A burnout is characterized by mental, physical and emotional exhaustion. There is no involvement with the work or with people with whom they work. Often there is a feeling of insecurity and diminished competence and perhaps even a low self-esteem. In addition, there is little ability to concentrate to work very specifically.

It often starts with complaints such as being tired, feeling uncomfortable and feeling rushed, tense. Sleeping problems also develop and people quickly become irritated. Often the sense of work or social contacts disappears.

It often happens that people who get a burnout are perfectionist and have a great sense of responsibility. They like to be in control of everything and have difficulty setting boundaries. This often involves great uncertainty and fear of failure.

There are many situations and circumstances that can lead to burnout. Possible causes are long-term pain stimuli, great grief about the death of a family member or loved one, long-term (too) heavy work pressure and being in a job that you don’t like for too long. Many people take on too much work. Or often go to bed late. Being a perfectionist and setting high standards for yourself because you’ve learned in the past that this is how you’re going to be successful. But a bad lifestyle, not taking rest and time for yourself or exercising too much for a long time can also lead to a burnout.

Prevent or cure a burnout

Preventing or curing a burnout must be tackled integrally in terms of nutrition, supplemented with supplementation, mental rest and the correct dosage of training. The basis for this are also the three pillars on which the Iboya training method is based. Stress reduction is an important factor in this.