Stress is the body's response to changes, which can be triggered by different situations in a person's life (illnesses, hormonal changes, family or work-related conflicts, or excessive responsibilities). Not all stressful situations are bad. The key is to control stress in the right way.
The most common symptom of stress is anxiety. Other physical symptoms can include fatigue, crying, headaches, palpitations, rapid heartbeat, a sense of impending doom, shortness of breath, or instability. Stress can also cause mental disturbances, such as attention deficit, lack of concentration, or memory problems.
Neck pain caused by stress
The neck is made up of a complex structure of cervical vertebrae, nerves, and muscles that protect the esophagus and larynx. It holds the head (which weighs between 3 and 5 kg) and is very vulnerable to tension, pain, and stiffness. Sometimes, neck pain can be related to stress, which tightens the muscles of the joint.
Exercises to relieve neck pain
- Find a quiet place to relax: Lie on your back (preferably on the floor) and close your eyes. Move your neck to both sides as if saying "No"; the movement should be slow. Then, tilt your head towards both shoulders. Repeat for a few minutes. Stretch your arms well.
- Sit in a chair with your back supported by the backrest, perform the same exercises as described above. Add slow circles with your head, starting with your chin touching your chest, moving towards your right shoulder, then backward, and to your left shoulder, completing the circle. Do the same on the other side.
- Rubbing technique: Slide your hands down the back of your neck, from top to bottom, applying light pressure. Then repeat from the ear to the shoulders. Do this movement 10 times on each section. Then "knead" the area, using your thumb and other fingers 10 times.
- To stretch and strengthen the neck, tilt your head as low as possible, then return it backward as much as you can. A tip: when you go backward, open your mouth as if yawning, so the muscles can release the tension.
- Another option: the same as the previous one, but apply gentle pressure with your hand on the back of your neck when going down and on your forehead when going back.
- Practice yoga. This exercise is excellent for relieving body pain, as it helps stretch and treat muscle stiffness. A class per week will be wonderful.
Stress can also weaken the immune system
To know if the stress load you have is affecting your immune system, pay attention to the following details.
1. Fatigue: It’s true that fatigue can have many causes. But when it’s continuous, when you feel tired upon waking up in the morning, when small efforts make you exhausted, or when temperature changes cause dizziness, it’s a symptom to consider.
2. Frequent infections: Urinary infections, stomach infections, consistently swollen and red gums, frequent diarrhea... These are signs that your immune system is not defending your body well against external agents. It doesn't respond adequately and can’t protect you from certain viruses or bacteria.
3. Colds, flu, sore throats: How often do you catch a cold? Once a month? Do you always have a sore throat? Do you catch the flu easily? Visit your doctor for a blood test to check your white blood cell count. Your immune system may not be defending you as it should.
4. Allergies: Some people suffer from allergic reactions more frequently than others. They cannot respond to pollen, dust, or environmental agents that impact their skin or mucous membranes, immediately affecting their health. If this is your case, your immune system may be weak.
Hair loss can also be due to stress
Alopecia Areata is closely linked to situations involving significant stress. It causes round patches of hair loss, although it can sometimes affect the entire head. It often heals spontaneously but may recur.
Ways to control stress
By controlling stress, you can improve both your emotional and physical health. Following these recommendations will help you prevent stress:
- Try to reduce stimulant substances (coffee, alcohol, tobacco).
- Avoid stress-inducing factors when possible.
- Engage in physical exercise or go for a walk.
- Take regular breaks.
- Enjoy relaxing music.
- Get used to breathing slowly and relaxed; it helps relieve muscle tension.
- It’s better to eat well: reduce foods high in fats, sugar, and salt.
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