How stress affects your body - Sharon Horesh Bergquist

Prevodilac: Ivana Korom Lektor: Mile Živković

Cramming for a test?

Bubate za test?

Trying to get more done than you have time to do?

Pokušavate da za kratko vreme uradite mnogo?

Stress is a feeling we all experience when we are challenged or overwhelmed.

Stres je osećanje koje svi doživljavamo kada smo pred izazovom ili preplavljeni.

But more than just an emotion,

Ali više od emocije,

stress is a hardwired physical response that travels throughout your entire body.

stres je urođeni fizički odgovor koji putuje kroz vaše celo telo.

In the short term, stress can be advantageous,

Kratkoročno, stres može biti koristan,

but when activated too often or too long,

ali kad je aktiviran previše često ili predugo,

your primitive fight or flight stress response

vaš primitivni odgovor na stres, "bori se ili beži",

not only changes your brain

ne samo da menja vaš mozak

but also damages many of the other organs and cells throughout your body.

nego i oštećuje mnoge druge organe i ćelije u celom telu.

Your adrenal gland releases the stress hormones

Vaša nadbubrežna žlezda oslobađa hormone stresa

cortisol, epinephrine, also known as adrenaline,

kortizol, epinefrin - koga znate i kao adrenalin -

and norepinephrine.

i norepinefrin.

As these hormones travel through your blood stream,

Dok ovi hormoni stresa putuju kroz vaš krvotok,

they easily reach your blood vessels and heart.

lako dolaze do vaših krvnih sudova i scra.

Adrenaline causes your heart to beat faster

Adrenalin čini da vaše srce brže kuca

and raises your blood pressure, over time causing hypertension.

i podiže vaš krvni pritisak, vremenom izazivajući hipertenziju.

Cortisol can also cause the endothelium, or inner lining of blood vessels,

Kortizol takođe čini da endotelijum, unutrašnji sloj krvih sudova,

to not function normally.

ne funkcioniše normalno.

Scientists now know that this is an early step

Naučnici sada znaju da je ovo rani korak

in triggering the process of atherosclerosis

na početku procesa ateroskleroze,

or cholesterol plaque build up in your arteries.

ili nagomilavanja holesterola u vašim arterijama.

Together, these changes increase your chances of a heart attack or stroke.

Ove promene zajedno povećavaju vam šanse za srčani ili moždani udar.

When your brain senses stress,

Kada vaš mozak oseti stres,

it activates your autonomic nervous system.

on aktivira vaš autonomni nervni sistem.

Through this network of nerve connections,

Kroz ovu mrežu nervnih veza,

your big brain communicates stress to your enteric,

vaš veliki mozak komunicira stres vašem unutrašnjem,

or intestinal nervous system.

crevnom nervnom sistemu.

Besides causing butterflies in your stomach,

Osim što izaziva leptiriće u stomaku,

this brain-gut connection can disturb the natural rhythmic contractions

veza između mozga i stomaka može da poremeti

prirodne ritmičke kontrakcije koje prenose hranu kroz vaša creva,

that move food through your gut,

leading to irritable bowel syndrome,

i tako dovedu do sindroma nemirnih creva,

and can increase your gut sensitivity to acid,

i mogu da povećaju osetljivost vašeg stomaka na kiselinu,

making you more likely to feel heartburn.

čineći da osećate gorušicu.

Via the gut's nervous system,

Preko stomačnog nervnog sistema,

stress can also change the composition and function of your gut bacteria,

stres takođe menja sastav i funkciju vaših stomačnih bakterija,

which may affect your digestive and overall health.

što može da utiče na vaše digestivno i sveukupno zdravlje.

Speaking of digestion, does chronic stress affect your waistline?

Kad već govorimo o varenju, da li hronični stres utiče na vašu liniju?

Well, yes.

Pa, da.

Cortisol can increase your appetite.

Kortizol može da vam poveća apetit.

It tells your body to replenish your energy stores

On govori vašem telu da obnovi zalihe energije,

with energy dense foods and carbs, causing you to crave comfort foods.

sa hranom i ugljenim hidratima koji su bogati energijom,

izazivajući u vama želju za utešnom hranom.

High levels of cortisol can also cause you to put on those extra calories

Visoki nivoi kortizola mogu da izazovu da nabacite dodatne kalorije,

as visceral or deep belly fat.

u obliku dubokog stomačnog sala.

This type of fat doesn't just make it harder to button your pants.

Ovakvo salo ne samo da otežava zakopčavanje pantalona.

It is an organ that actively releases hormones

Ono je i organ koji aktivno otpušta hormone

and immune system chemicals called cytokines

i hemikalije imunog sistema zvane citokini

that can increase your risk of developing chronic diseases,

koji mogu da povećaju rizik od razvoja hroničnih bolesti,

such as heart disease and insulin resistance.

kao što su bolesti srca i otpornost na insulin.

Meanwhile, stress hormones affect immune cells in a variety of ways.

U međuvremenu, hormoni stresa različito utiču na ćelije imuniteta.

Initially, they help prepare to fight invaders and heal after injury,

Prvo, oni pomažu u borbi protiv napadača i lečenju posle povrede,

but chronic stress can dampen function of some immune cells,

ali hronični stres može da ošteti funkciju nekih ćelija imuniteta,

make you more susceptible to infections, and slow the rate you heal.

da vas učini podložnijim infekcijama i uspori brzinu oporavka.

Want to live a long life?

Želite da živite dugo?

You may have to curb your chronic stress.

Možda ćete morati da zauzdate taj hronični stres.

That's because it has even been associated with shortened telomeres,

Zato što je on čak povezan sa skraćenim telomerama,

the shoelace tip ends of chromosomes that measure a cell's age.

krajevima hromozoma nalik pertlama koji mere starost ćelije.

Telomeres cap chromosomes

Telomere prekrivaju hromozome

to allow DNA to get copied every time a cell divides

kako bi dozvolile da se, svaki put kad se ćelija podeli, DNK kopira

without damaging the cell's genetic code,

bez oštećenja genetskog koda ćelije,

and they shorten with each cell division.

i skraćuju se sa svakom podelom ćelije.

When telomeres become too short, a cell can no longer divide and it dies.

Kada telomere postanu prekratke, ćelija više ne može da se deli i umire.

As if all that weren't enough,

Kao da to nije dovoljno,

chronic stress has even more ways it can sabotage your health,

hronični stres ima još načina za sabotažu vašeg zdravlja,

including acne,

uključujući akne,

hair loss,

gubitak kose,

sexual dysfunction,

seksualnu disfunkciju,

headaches,

glavobolje,

muscle tension,

napetost mišića,

difficulty concentrating,

teškoće prilikom koncentracije,

fatigue,

zamor,

and irritability.

i iritiranost.

So, what does all this mean for you?

Dakle, šta sve ovo znači za vas?

Your life will always be filled with stressful situations.

Vaš život će uvek biti ispunjen stresnim situacijama.

But what matters to your brain and entire body

Ali ono što je važno za vaš mozak i celo telo

is how you respond to that stress.

je kako reagujete na taj stres.

If you can view those situations as challenges you can control and master,

Ako možete te situacije da posmatrate kao izazove koje kontrolišete i pobeđujete

rather than as threats that are insurmountable,

umesto kao pretnje koje su nepremostive,

you will perform better in the short run and stay healthy in the long run.

u kratkom roku će vam biti bolje, a i duže ćete ostati zdravi.