Stress can affect our health. Here are 4 ways to manage it, according to DOST-FNRI

The coronavirus disease 2019 (COVID-19) threat has left a lot of people feeling anxious and stressed given all the unfortunate events happening all around.

According to the Department of Science and Technology Food and Nutrition Research Institute (DOST-FNRI), stress can weaken the immune system.

"Stress is the body’s emotional or physical reaction to any changes that we may face
every day. If not handled well, it may affect our health in so many ways," DOST-FNRI's press statement read.

"Stress weakens the immune system by lowering the ability of our body to cope up with it," adds FNRI's Supervising Science Research Specialist Eden Glorioso in an interview with GMA News Online. 

"It changes our mood towards things. If not managed well, it will affect our eating pattern, sleep and lifestyle that will weaken our immunity," she continued.

DOST-FNRI's 10th Message of Nutritional Guidelines for Filipinos (NGF) said that stress should be managed to "help prevent lifestyle-related non-communicable diseases like diabetes, hypertension, cardiovascular diseases, liver disease and respiratory illness."

How is stress linked to our health?

DOST-FNRI said if you feel anxious and experience difficulty breathing you may be feeling stress. This can later affect your lifestyle including a change in your eating pattern and sleep.

According to Mayo Clinic, when a person encounters a "perceived threat" a person's hypothalamus will set off an alarm system in the body through a combination of nerve and hormonal signals prompting the adrenal glands that surges adrenaline and cortisol hormones.

Mayo Clinic  said an overexposure to cortisol which is the primary stress hormone "and other stress hormones that follows can disrupt almost all your body's processes."

It can increase your risk with several health problems such as anxiety, depression, digestive problems, headaches, heart disease. sleep problems, weight gain and memory and concentration impairment.

So how do we cope with stress? DOST-FNRI suggests four ways:

1. Eat healthy

According to DOST-FNRI said one way to manage your stress amid the quarantine due to COVID-19, is by eating a "healthy and balanced diet to boost your immune system."

They are promoting the "Pinggang Pinoy, a plated-based food guide that features the right proportion of food that contains the right nutrients needed by the body like the go, grow, and glow foods."

Glorioso said "a variety of food should be consumed every day because there is no single food that can give all the nutrients needed by the body."

To strengthen the immunity, Glorioso suggested eating foods rich in vitamin C.

2. Sleep sleep sleep

Glorioso stressed the importance of a good night sleep to "reduce the effects of stress."

She said having enough and regular sleep will calm and restores the body.

" [It] improves concentration, regulates mood, and sharpens judgment and decision-making," she said.

Unable to sleep? Get some sun in the morning to set off your natural rhythm, watch what you eat before bed time, among a few more other tips.

3. Practice a healthy lifestyle, do things that make you happy

Experts including the World Health Organization have been suggesting to keep an active lifestyle even during quarantine to maintain a healthy lifestyle.

Glorioso said another key to live "a healthy lifestyle is by  avoiding things that will cause too much stress."

She said doing "activities that we enjoy will help divert our attention from stressors."

Glorioso also warned on doing unhealthy habits, like "eating too much or not eating enough, smoking, drinking alcohol and taking drugs" as it may be the cause of stress.   

4. Relax and spend time with your family

With so much time in your hands amid the quarantine, Glorioso said this is the best time to bond with family and do things together such as household chores.

"Have time for relaxation and it is the best time to bond with the family and do things together like the household chores," she said. — LA, GMA News