The Role of Stress in Chronic Disease

    /    บทความ    /    The Role of Stress in Chronic Disease

Better Posture, Better Health.

The Role of Stress in Chronic Disease

Stress has become an inevitable part of modern life, with many individuals experiencing chronic stress due to various factors such as work pressure, financial concerns, relationship issues, and more. While stress is a natural response to challenging situations, chronic stress can have severe effects on overall health. Let’s explore the role of stress in chronic disease and how lifestyle medicine can help manage stress and prevent disease.

Understanding the Impact of Chronic Stress

Chronic stress stimulates a physiological response in the body which is known as the stress response or “fight-or-flight” response. When this response is activated frequently or for prolonged periods, it can lead to harmful effects on the overall health. Chronic stress has been linked to an increased risk of developing a range of chronic diseases, including cardiovascular disease, diabetes, obesity, mental health disorders, and autoimmune conditions.

The Effects of Chronic Stress on the Body

Chronic stress can have widespread effects on various systems in the body including dysregulating the immune system which can lead to increased inflammation and impaired immune function. This situation can disrupt hormonal balance, resulting in elevated levels of stress hormones, cortisol. Cortisol can have an impact on metabolism, blood sugar regulation, and contribute to weight gain. Additionally, chronic stress can affect cardiovascular health by raising blood pressure, increasing the risk of heart disease and stroke.

How Lifestyle Medicine Can Help in Managing Stress?

Lifestyle medicine focuses on adopting healthy lifestyle habits to prevent and manage chronic diseases including: 

  1. Lab test for stress hormone level: Good hormone will help to have good response to stress, and our lifestyle medicine doctor can prescribe the nutrients and supplement to balance stress hormone.
  2. Regular Physical Activity: Engaging in regular exercise and physical activity helps reduce stress levels, improve mood, and promote overall well-being. 
  3. Mind-Body Practices: Meditation, deep breathing exercises and yoga have shown significant benefits in reducing stress levels and promoting relaxation. 
  4. Quality Sleep: Quality sleep is essential for stress management and overall health. Establish a consistent sleep routine, create a sleep-friendly environment, and aim to get quality sleep each night.
  5. Healthy Diet: A nutritious diet plays a crucial role in managing stress and preventing chronic disease. Consume a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats and limit the intake of processed foods, sugary drinks, and excessive caffeine.
  6. Social Support: Building and maintaining strong social connections can help reduce the effects of stress. It can be done by seeking support from family, friends, or support groups, and engaging in meaningful social activities.

Seeking Professional Help

Chronic stress can have a profound impact on overall health, contributing to the development and progression of chronic diseases. If chronic stress is significantly affecting daily life or mental health, it’s important to seek professional help. A healthcare provider or mental health professional can provide guidance, support, and additional interventions tailored to specific needs.

Prioritizing stress management as part of the overall well-being is key to leading a healthier and more balanced life.If you would like to consult and seek the professional guidance on how to effectively manage your chronic stress, visit PrimoCare Medical Clinic as we are always ready to take care of you and for your optimal wellness. You can inquire or make an appointment in advance here.

At PrimoCare, we provide both physical and mental care including checking stress hormone level and rebalance by an anti-aging and lifestyle doctor and/or consultation with a psychologist. 


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Managing Mental Health: Strategies for Coping with Stress and Anxiety

    /    บทความ    /    Managing Mental Health: Strategies for Coping with Stress and Anxiety

Better Posture, Better Health.

Managing Mental Health: Strategies for Coping with Stress and Anxiety

Mental health is just as important as physical health, and maintaining a healthy mind is essential for overall well-being. With the challenges of modern life, it’s common to feel stressful and anxious. However, check out these effective strategies that can help you manage these feelings and promote mental wellness. 

Engage in Self-Care

Self-care is an essential component of maintaining good mental health. It’s important to take time for yourself every day, whether it’s to read a book, take a bath, or go for a walk. Make sure to prioritize your needs, both physical and emotional.


Exercise is not only good for physical health but for mental health as well. Through exercises, the body releases endorphins, which are natural mood boosters. Additionally, exercise can help reduce stress and anxiety. Even a short walk can make a difference.

Practice Mindfulness

Mindfulness is the practice of being present and fully engaged in the moment. It’s a great way to reduce unnecessary stress and anxiety. There are many ways to practice mindfulness, such as meditation, yoga, or simply paying attention to your surroundings.

Connect with Others

Social support is essential for excellent mental health. Connecting with others can help you feel less alone and provide a sense of belonging. It’s important to maintain relationships with loved ones, family and friends. 

Get Enough Sleep

Sleep is one of the major components for both mental and physical health. Lack of sleep can contribute to stress and anxiety. Aim to get 7-8 hours of sleep each night and establish a bedtime routine to help promote better sleep.

Seek Professional Help

If stress and anxiety are interfering with your daily life, don’t hesitate to seek professional help. A mental health professional can provide support and guidance, and help you develop effective coping strategies.

If you would like to have a consultation with the medical professionals to develop the most effective strategies for you to cope with stress and anxiety, visit PrimoCare Medical Clinic. We are ready to take care of you ultimately. You can inquire or make an appointment in advance here.


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The Relations Between Stress and Hormones

    /    บทความ    /    The Relations Between Stress and Hormones

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The Relations Between Stress and Hormones

Stress can be defined as a state of worry or mental tension caused by a difficult situation. Everyone experiences stress to some degree. Stress can come from various sources such as work, relationships, and personal issues. However, stress is not just a psychological phenomenon; it also causes your body to react to stress by releasing hormones, which affect your physical health. 

Types of Stress

There are two main types of stress:

Acute stress: Short-term stress that goes away quickly. Acute stress helps you manage dangerous situations and it also occurs when you do something new or exciting. All people have acute stress at one time or another.

Chronic stress: Stress that lasts for a longer period of time and occurs when you have money problems, an unhappy marriage, or trouble at work. Any type of stress that goes on for weeks or months is chronic stress. You can become so used to chronic stress that you don’t realize it is a problem and it may lead to health problems if you don’t find ways to manage it at the early stage.

How Do Hormones Respond to Stress?

The body reacts to stress by releasing hormones and these hormones make the brain more alert, causing the muscles to tense, and increasing the pulse. These reactions are good in the short term as these reactions can be considered as the body’s way of protecting itself.

When the body responds to stress in the way that it prepares to either fight-or-flight , the body releases hormones, including adrenaline and cortisol, which increase not only heart rate but also the blood pressure and energy levels. These hormones can help you to respond to stress effectively.

The body’s stress response system is usually self-limiting. Once a perceived threat has passed, hormone levels return to normal. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to baseline levels, and other systems resume their regular activities.

But when stressors are always present and you constantly feel under attack, that fight-or-flight reaction stays turned on.

The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that follow can disrupt almost all your body’s processes. This puts you at increased risk of many health problems, including:

  • Anxiety
  • Depression
  • Digestive problems
  • Headaches
  • Muscle tension and pain
  • Heart disease, heart attack, high blood pressure and stroke
  • Insomnia
  • Weight gain
  • Memory and concentration impairment

Stress and Hormonal Imbalance

When you have prolonged stress, the hormone called cortisol increases. When cortisol hormones undergo an abnormal increase through chronic stress, all other bodily processes are compromised. 

Chronic Stress can disrupt the balance of other hormones in our bodies, leading to further problems. For example, causing an imbalance between estrogen and progesterone, which can result in menstrual irregularities, reduced fertility, and endometriosis. Similarly, stress can also cause a decrease in testosterone levels, which can lead to decreased energy levels, muscle mass, and sexual function.

Managing the Relations between Stress and Hormones

Given the close relations between stress and hormones, it’s essential to take steps to manage stress effectively. This can include lifestyle changes, such as exercise, relaxation techniques, and stress-management programs including: 

  • Healthy diet, regular exercise and enough sleep
  • Relaxation techniques such as yoga, deep breathing, massage or meditation
  • Take time for hobbies, such as reading, listening to music, or watching your favorite show or movie
  • Building strong relationships and networks
  • Volunteering in your community
  • Organize and prioritize what needed to be accomplished at home and work
  • Seek professional counseling to help develop specific coping strategies to manage stress

Stress and hormones are closely connected, and stress can have a significant impact on the balance of hormones in our bodies. By understanding these relations, we can take steps to manage stress and maintain our hormonal balance, leading to better physical and mental health.

If you are stressed and want to consult a doctor to adjust lifestyle behavior for better health, you can come and get advice at Primocare Medical Clinic to join the Personalized Lifestyle Medicine program designed for individuals. We are ready to take care of your health and your mind to be completely strong. You can inquire or make an appointment in advance here.


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Facing Insomnia because of stress?

    /    บทความ    /    Facing Insomnia because of stress?

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Facing Insomnia Because of Stress?

During the outbreak of COVID-19 while working from home, many people are addicted to working irregular hours or working late at night, coupled with unfavorable work environments,  no concentration at work which are causing stress until insomnia. These result in exhaustion during the day and decreased performance and creates an ever-increasing amount of stress. So the insomnia became more severe. 

Is there any way that can help to get out of this endless cycle of stress until insomnia? Let’s learn the causes and ways to relieve stress by yourself recommended by doctors at  PrimoCare Medical. 

Why Do We Feel Stressed while Working from Home?

Some people may think that working from home should be comfortable as there is no need to leave the house to encounter traffic jams and pollution outside, without needing to worry about the chaos in the office and would be able to concentrate more on work

Indeed, working from home for extended periods of time can cause unconscious stress build-up. As some tasks require brainstorming together or need someone to give advice and talk to each other all the time, the work and rest time are overlapped until there is no real rest time resulting in the discomfort of working from home.

For all these reasons, working from home can be stressful. This stress is a major cause of insomnia, waking up in the middle of the night and not getting enough rest. By survey results in many countries around the world, it was found that the number of people with sleeping problems or insomnia has increased significantly during this COVID-19 period.


Causes of Insomnia

Our doctors at PrimoCare Medical explain the causes of insomnia that can happen from a number of factors as follows:

  • An environment that is not suitable for sleeping such as a room that is too hot or too cold, there is a light or noise that disturbs sleep, etc.
  • Certain foods and medications that induce a lack of sleep such as tea, coffee or caffeinated sodas that are stimulants that make you feel alert, nicotine. exposure from smoking including taking weight loss drugs, asthma medications and some nasal decongestants.
  • Working with irregular sleep hours, such as shift work, work that requires constant shifts in work hours until the body is unable to adapt.
  • Not exercising or exercising too little may make it difficult to fall asleep. Additionally, exercising too close to bedtime can cause your body to be so awake causing you insomnia.
  • Physical symptoms such as hunger, pain, aches and pains, breathing problems, etc.
  • Stress and anxiety is one of the main reasons why many people cannot sleep, especially working people who have to be stressed about work. Stress causes negative effects on both the body and the mind, such as headaches, stomach pains, frustration, discouragement, and depression. All of these symptoms further increase the severity of insomnia.

How to Cure Insomnia: De-Stress Before Going to Bed

Don’t let stress diminish the quality of your sleep. Let’s start changing behavior before bedtime to relieve stress and prepare the body and brain for sleep following these instructions:

  • Plan work to suit the available time. Separate work and rest time. When it’s time to get off work, stop thinking about work and give yourself time to relax.
  • Try to go to bed at a consistent time. Go to bed as soon as you feel sleepy for the body to remember sleep time. Adjust the biological clock in the body to balance.
  • Organize the environment in the bedroom appropriately. Adjust the temperature so that it is neither too hot nor too cold. Turn off lights and noises.
  • Eat foods that are high in magnesium, such as soybeans, peanuts, almonds, cashews. and whole grains to help relax the nervous system.
  • Stretch your muscles, massage them, twist them, or soak them in warm water to relieve tension.
  • Sip a warm drink that helps to relax, such as chamomile tea, etc.
  • Create a sleep environment by using scents that help sleep, such as lavender, chamomile, etc., to help relieve stress. Makes you feel calm and free.
  • Do some activities to help you feel relaxed  such as reading books, listening to music, drawing, meditating, etc. 
  • Exercise regularly. But do not exercise for 4 hours before bedtime as it will make the body awake and make it harder to fall asleep.
  • Avoid using your phone before bedtime. Place your phone away from your bed to prevent the light from your phone screen from disturbing your sleep.
  • Avoid having heavy meals before going to bed. If you feel hungry, eat light meals such as bread, juice, milk, etc.
  • Avoid drinking alcohol, tea, coffee and caffeinated soft drinks at least 6 hours before bedtime.
  • Stop thinking about things that make you feel stressed, worried and sad. Try not to think about the future that is yet to come.

If the insomnia has not improved after following the advice mentioned above, you need to consult with a doctor to find the cause, receive treatment and plan a sleep plan as recommended by your doctor. If it leads to chronic insomnia, it can affect the health, quality of life, work performance, contributing risk factors for medical problems like cardiovascular disease, anxiety and diabetes etc. 

Let the sound sleep be a time of true relaxation by starting to pay attention to healthy physical and mental health from today or get a further consultation with a doctor at PrimoCare Medical Clinic. Click here to visit us or make an appointment to enquire more about our services.



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