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When it comes to really understanding stress and anxiety, and finding the ways to combat them that work for you, education is key. As Liz O’Hagan—a community pharmacist, trained in integrative health and lifestyle medicine—says, no two people experience the very same manifestations of anxiety.
As an integrative health expert working to help people understand how their lifestyle choices can improve overall health outcomes as part of Meaghers Pharmacy Pharmacy 360 programme, it’s safe to say Liz’s advice is worth its weight in gold.
Although stress and anxiety can present with similar symptoms, it is important as a pharmacist, to recognise the difference between the two, so that we can provide appropriate advice and support to patients. Stress is the body’s natural response to a perceived threat or challenge. It usually has an identifiable external cause and can be either positive or negative. It is usually temporary and often goes away once the stressor is removed or managed.
Anxiety is a more persistent state of worry or fear that might not have a clear external cause. It can have a huge impact on everyday activities and overall well-being.
Chronic, prolonged periods of stress can lead to significant health issues. Common symptoms of chronic stress and anxiety include headaches and migraines, raised blood pressure, altered mood, and stomach issues.
The gut is particularly sensitive to stress and anxiety due to the gut-brain axis, which is a two-way communication network between the brain and the gut. Stress can slow down or speed up the digestive process, causing constipation or diarrhoea. Anxiety increases acid production, leading to acid reflux and heartburn. Stress hormones can also alter our gut bacteria, leading to dysbiosis and further digestive issues. Both stress and anxiety can trigger or exacerbate IBS symptoms like abdominal pain, bloating, and irregular bowel movements.
For women, chronic stress, which elevates cortisol levels (one of the stress hormones), can also disrupt hormonal balance, potentially affecting menstrual cycles and can lead to weight gain. Women also seem to suffer more commonly from sleep disturbances as a result or stress or anxiety.
While medications can be highly effective, they are just one piece of the puzzle. Lifestyle changes, particularly in areas around our diet, exercise and sleep, play a pivotal role in managing stress and anxiety. Be mindful of what you’re fueling your body with. Try to eat a nutritious, balanced diet, including lots of colourful vegetables and fruit. Keep yourself hydrated with water and limit caffeinated, sugary, and alcoholic beverages.
Physical exercise is very important as it reduces stress and increases “feel-good” endorphins in the body. It helps to reduce cardiac diseases, and diabetes and reduces symptoms of depression and anxiety. Whether it is a brisk walk, something more vigorous, or a gentle stretch… Just get moving your body.
Sleep is another important element when we talk about coping with stress and anxiety. Sleep is like emotional first aid and is crucial to repair and recharge our body.
I would advise people to speak openly and honestly with a trusted healthcare professional, such as your pharmacist or GP. You can visit any of the 10 Dublin-based Meaghers Pharmacies for help and advice – they have a private consultation room where you can have a chat with the pharmacist. It’s free and no appointment is required, so, know that option is always there.
I would also recommend looking at the seven elements we focus on as part of Pharmacy 360 at Meaghers. The seven elements are Core Values, Sleep, Stress, Nutrition, Movement, Connections & Relationships, and Environment. Acknowledging that all of these things can impact our general health and wellbeing is a great start – then look at what lifestyle changes you might want to try.