Chronische stress? Bestrijd het met acute stress

Psychische stress ontstaat wanneer je niet kunt voldoen aan de eisen die je aan jezelf stelt of die de buitenwereld aan je opdringt. Beleving van stress triggert in de hersenen het gevoel van ‘gevaar’, en zet zowel het immuunsysteem als het metabolisme op scherp. In zo’n acute situatie scheiden onze bijnieren de stresshormonen (nor)adrenaline en cortisol uit. Daardoor stijgt de bloedglucose die ons direct-benutbare energie geeft om te kunnen vechten of vluchten. Ook stijgen de hartfrequentie en bloeddruk, versnelt de ademhaling, en worden spijsvertering, gevoelens van pijn en het immuunsysteem tijdelijk onderdrukt. Het bloed gaat bij voorkeur naar de organen die het extra werk moeten doen; de huid wordt hierdoor bleek en klam van het zweet.

Een acute stressreactie is van korte duur en dient als overlevingsstrategie met een beschermend effect. Chronische stress (gedurende meerdere uren per dag, weken of maanden) is schadelijk. Een deadline kan motiveren en prestaties verbeteren, maar de druk van meerdere onmogelijk haalbare deadlines over een langere periode kan slopend zijn. Mensen hebben altijd blootgestaan aan acuut gevaar. Chronische stress is echter een nieuw fenomeen dat ontstaan is in een complexe samenleving die mensen uitnodigt om de hele dag ‘aan’ te staan.

Out-of-the-box oplossingen verdienen meer aandacht

De voortdurend hoge cortisol spiegel bij chronische stress veroorzaakt een toestand van ‘lage graad ontsteking’. Er ontstaat cortisol-resistentie: de cortisol die vrijkomt is niet in staat om ontsteking te onderdrukken. Een lichaam dat chronisch ‘laaggradig ontstoken’ is, relateert aan tal van lichamelijke en geestelijke problemen, zoals hart- en vaatziekten, hoge bloeddruk, diabetes, overgewicht, slapeloosheid, burn-out, depressie, angststoornissen, posttraumatisch stress stoornis, dementie en schizofrenie.

Onderzoek met acute en chronische stress bij ratten geeft aan wat er in de hersenen gebeurt. Bij acute stress vermeerderen de hersencellen in de hippocampus. Dat zijn twee kerntjes die betrokken zijn bij leren, geheugen en agressie. Bij chronische stress wordt de aanleg van nieuwe hersencellen in de hippocampus onderdrukt en gaat het geheugen achteruit. Het is niet verwonderlijk dat de hippocampus bij de ziekte van Alzheimer het eerst wordt aangetast.

Acute stress levert overlevingsvoordelen op de korte termijn, maar kan ook in onze moderne maatschappij tot nut zijn. Onderzoek laat in toenemende mate zien dat acute stress chronische stress kan onderdrukken. Door acute stress worden lichaam en geest als het ware ‘gereset’. De koudetherapie van de ‘Iceman’ is een goed voorbeeld. Maar ook ‘warmtetherapie’ werkt via dit mechanisme. In 2016 bootste een onderzoeksgroep van elf mensen de primitieve omstandigheden na van onze jagende en verzamelende voorouders. Ze stelden zich overdag bloot aan de hitte en sliepen ’s nachts in de kou gedurende een tocht van tien dagen in de Pyreneeën. Daarbij hadden ze voortdurend honger en dorst. Het resultaat was een sterke verbetering van hun metabole gezondheid. Recent toonden Amsterdamse onderzoekers aan dat hardlooptherapie bij depressie en/of angststoornissen net zo gunstig uitwerkt op de geestelijke gezondheid als een antidepressivum. Zulke out-of-the-box oplossingen verdienen meer aandacht in de doktersbladen. Een oplossing met leefstijl geniet alleen al door gebrek aan bijwerkingen de voorkeur boven de huidige aanpak van ‘pillen en praten’.

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Beeld: Tara Winstead