BIOLOGY

INVESTIGATORY PROJECT

ACADEMIC YEAR 2019-20

UNDER THE GUIDANCE OF:

Dr Dharani Dhar bahali
SUBMITTED BY:
Deepak patel
CLASS XII
 INTRODUCTION
AIM OF THE TOPIC: Everyone feels stressed from time to
time. But what is stress? How does it affect our health? And
what can we do about it?
The body is an incredible machine comprised of cells, tissues, and organs all
working together to sustain life.
To keep the body functioning normally throughout our lifetime, the body uses its eleven
organ systems (integumentary, muscular, skeletal, nervous, circulatory, lymphatic,
respiratory, endocrine, urinary/excretory, reproductive, and digestive) to check and balance
itself in an effort to maintain a relatively constant and stable state of internal balance
(equilibrium). This process is called Homeostasis: a process that living things use to actively
maintain stable conditions necessary for survival. These systems work together to control
body temperature, blood pressure, heart rate, respiration, PH balance, CO2 balance, and so
on. These systems manage the body automatically in spite of the ever-changing internal and
external conditions. As long as we live a healthy lifestyle, such as eating a healthy diet,
keeping stress to a minimum, getting regular exercise, and getting sufficient rest and good
sleep, the body does a good job of maintaining itself, for the most part, all by itself.
 WHAT IS STRESS?
Stress is a feeling of emotional or physical tension. It can come from
any event or thought that makes you feel frustrated, angry, or
nervous. Stress is your body's reaction to a challenge or demand. In
short bursts, stress can be positive, such as when it helps you avoid
danger or meet a deadline. But when stress lasts for a long time, it
may harm your health.

TYPES OF STRESS:
ACUTE STRESS
This is short-term stress that goes
away quickly. You feel it when
you slam on the brakes, have a
fight with your partner, or ski
down a steep
slope. It helps you manage
dangerous situations. It also occurs
when you do something new or
exciting. All people have acute
stress
at one time or another.
CHRONIC STRESS
This is stress that lasts for a longer
period of time. You may have
chronic
stress if 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.
WHAT ARE THE THREE STAGES OF
STRESS?
The stress response and the General Adaptation Syndrome (GAS)
To enhance our ability to survive and enjoy a long life, the body has a
special survival mechanism that engages when we believe we could
be in danger. Walter Bradford Cannon, an early 20th-century
American physiologist, professor and chairman of the Department of
Physiology at Harvard Medical School, called this system the “fight or
flight response”. It’s also often referred to as the stress response, the
emergency response or the fight, flight, or freeze response (because
some people freeze like a “deer caught in headlights” when they feel
overly stressed or afraid).
Dr. Hans Selye, a 20th-century Vienna-born scientist well-known for his work
on stress and the author of, “The Stress Of Life,” identified three specific stages
of the stress response. He called these stages the “General Adaptation
Syndrome” (GAS). They are:

 Alarm stage - Sensing danger triggers the stress response. The stress
response causes the secretion of stress hormones into the bloodstream
where they travel to targeted spots in the body to bring about specific
physiological, psychological, and emotional changes that enhance the
body’s ability to deal with a threat – to fight or flee. Resistance stage –
The stress response changes are engaged to give the body an extra
“boost” in energy and resources to deal with a threat. Exhaustion stage
– After the threat has passed, the stress response ends, and the stress
hormones are used up or expelled, the body enters a recovery phase
where it recovers from the stress response changes and rebuilds its
energy stores for next time a stress response is needed.
 Resistance stage – The stress response changes are engaged to give the
body an extra “boost” in energy and resources to deal with a threat .
 Exhaustion stage – After the threat has passed, the stress response ends,
and the stress hormones are used up or expelled, the body enters a
recovery phase where it recovers from the stress response changes and
rebuilds its energy stores for next time a stress response is needed.
For simplicity sake, the three stages of an
emergency response can be illustrated as:
THE STRESS RESPONSE – HOW IT
WORKS
Two-phase Stress Response
To accommodate different degrees and lengths of threats, the stress
response has
two phases.
Phase One - Sympathetic Adrenomedullar System (SAM)
Sympathetic Adrenomedullar System (SAM) provides an immediate
physiological, psychological, and emotional adaptation that results in a short-
lasting response, such as an increase in alertness, danger surveillance,
vigilance, and risk assessment that enables strategic decision-making about
the threat.
This initial response to danger is fast but not accurate, meaning the burst of
adrenaline is designed to get us out of danger immediately. Once out of
danger, then we can think about the threat and decide more appropriate
ways of managing it.
For example, the moment we sense danger, the amygdala (often referred to as
the fear center of the brain because of its primary role in managing fear)
signals the hypothalamus (remember, it’s the “command center” of the brain).
The hypothalamus mildly stimulates the sympathetic nervous system, which in
turn causes the medulla part of the adrenal glands to release adrenaline and
noradrenaline (which are stimulants) into the bloodstream
THE EFFECTS ON THE ORGAN SYSTEMS
THE EFFECTS ON THE ORGAN SYSTEMS:
CENTRAL NERVOUS AND ENDOCRINE SYSTEMS
Your central nervous system (CNS) is in charge of your “fight or flight”
response. In your brain, the hypothalamus gets the ball rolling, telling your
adrenal glands to release the stress hormones adrenaline and cortisol. These
hormones rev up your heartbeat and send blood rushing to the areas that need it
most in an emergency, such as your muscles, heart, and other important organs.
When the perceived fear is gone, the hypothalamus should tell all systems to go
back to normal. If the CNS fails to return to normal, or if the stressor doesn’t go
away, the response will continue.
Chronic stress is also a factor in behaviours such as overeating or not eating
enough, alcohol or drug abuse, and social withdrawal.
RESPIRATORY AND CARDIOVASCULAR SYSTEMS
Stress hormones affect your respiratory and cardiovascular systems. During the
stress response, you breathe faster in an effort to quickly distribute oxygen-rich
blood to your body. If you already have a breathing problem like asthma or
emphysema, stress can make it even harder to breathe.
Under stress, your heart also pumps faster. Stress hormones cause your blood
vessels to constrict and divert more oxygen to your muscles so you’ll have more
strength to take action. But this also raises your blood pressure.
As a result, frequent or chronic stress will make your heart work too hard for
too long. When your blood pressure rises, so do your risks for having a stroke or
heart attack.
DIGESTIVE SYSTEM
Under stress, your liver produces extra blood sugar (glucose) to give you a
boost of energy. If you’re under chronic stress, your body may not be able to
keep up with this extra glucose surge. Chronic stress may increase your risk of
developing type 2 diabetes.
The rush of hormones, rapid breathing, and increased heart rate can also upset
your digestive system. You’re more likely to have heartburn or acid reflux
thanks to an increase in stomach acid. Stress doesn’t cause ulcers (a bacterium
called H. pylori often does), but it can increase your risk for them and cause
existing ulcers to act up.
Stress can also affect the way food moves through your body, leading to
diarrhea or constipation. You might also experience nausea, vomiting, or a
stomach ache.
MUSCULAR SYSTEM
Your muscles tense up to protect themselves from injury when you’re stressed.
They tend to release again once you relax, but if you’re constantly under stress,
your muscles may not get the chance to relax. Tight muscles cause headaches,
back and shoulder pain, and body aches. Over time, this can set off an unhealthy
cycle as you stop exercising and turn to pain medication for relief.
SEXUALITY AND REPRODUCTIVE SYSTEM
If stress continues for a long time, a man’s testosterone levels can begin to drop.
This can interfere with sperm production and cause erectile dysfunction or
impotence. Chronic stress may also increase risk of infection for male
reproductive organs like the prostate and testes.
For women, stress can affect the menstrual cycle. It can lead to irregular,
heavier, or more painful periods. Chronic stress can also magnify the physical
symptoms of menopause.
IMMUNE SYSTEM
Stress stimulates the immune system, which can be a plus for immediate
situations. This stimulation can help you avoid infections and heal wounds. But
over time, stress hormones will weaken your immune system and reduce your
body’s response to foreign invaders. People under chronic stress are more
susceptible to viral illnesses like the flu and the common cold, as well as other
infections. Stress can also increase the time it takes you to recover from an
illness or injury.
STRESS AND YOUR BODY:
Your body reacts to stress by releasing hormones. These hormones
make your brain more alert, cause your muscles to tense, and increase
your pulse. In the short term, these reactions are good because they
can help you handle the situation causing stress. This is your body's
way of protecting itself.
When you have chronic stress, your body stays alert, even though
there is no danger. Over time, this puts you at risk for health
problems, including:
High blood pressure
Heart disease
Diabetes
Obesity
Depression or anxiety
Skin problems, such as acne or eczema
Menstrual problems
WHAT ARE THE SIGNS OF TOO MUCH
STRESS?
Stress can cause many types of physical and emotional
symptoms. Sometimes, you may not realize these symptoms
are caused by stress. Here are some signs that stress may be
affecting you:
 Diarrhea or constipation
 Forgetfulness
 Frequent aches and pains
 Headaches
 Lack of energy or focus
 Sexual problems
 Stiff jaw or neck
 Tiredness
 Trouble sleeping or sleeping too much
 Upset stomach
 Use of alcohol or drugs to relax
 Weight loss or gain
HOW TO MANAGE STRESS
1. Exercise
Working out regularly is one of the best ways to relax your body and mind.
Plus, exercise will improve your mood. But you have to do it often for it to pay
off.
2. Relax Your Muscles
When you’re stressed, your muscles get tense. You can help loosen them up on
your own and refresh your body by Stretching, Enjoying a massage, Taking a
hot bath or shower and Getting a good night’s sleep.
3. Deep Breathing
Stopping and taking a few deep breaths can take the pressure off you right
away. You’ll be surprised how much better you feel once you get good at it.
4. Eat Well
Eating a regular, well-balanced diet will help you feel better in general. It may
also help control your moods. Your meals should be full of vegetables, fruit,
whole grains, and lean protein for energy. And don’t skip any. It’s not good for
you and can put you in a bad mood, which can actually increase your stress
5. Take a Break
Restful things you can do include:
Meditation
Yoga
Prayer
Listening to your favourite music
Spending time in nature

6. Make Time for Hobbies

Relaxing hobbies include things like:
Reading
Knitting
Doing an art project
Playing golf
Watching a movie
Doing puzzles
Playing cards and board games
IS THERE A STRESS MANAGEMENT
DIET?
Healthy Food Choices
Important Nutrients for Stress-Reduction
Vitamin C: Consuming foods high in vitamin C, such as oranges and
other citrus fruits, can reduce stress and boost the immune system.
Intake of this vitamin can help lower the levels of cortisol, a stress
hormone, and blood pressure during high-anxiety situations.

Complex Carbohydrates: Complex carbohydrates, such as whole grains,

fruits, and vegetables, can induce the brain to increase serotonin
production and stabilizing blood pressure as a way to reduce stress.

Magnesium: Obtaining an adequate amount of magnesium is essential

for avoiding headaches and fatigue. Oral magnesium can also
successfully relieve premenstrual mood changes. Additionally, increased
magnesium intake has been found to improve sleep quality in older
adults. Healthy sources of magnesium include spinach or other leafy
greens, salmon, and soybeans.
Omega-3 Fatty Acids: Fatty fish (such as salmon and tuna) and nuts and
seeds (such as flaxseeds, pistachios, walnuts, and almonds) are rich in
omega-3 fatty acids, which have been shown to reduce surges of stress
hormones and also confer protection against heart disease, depression,
and premenstrual syndrome.
STATISTICS ON STRESS WORLDWIDE
BIBLIOGRAPHY
https://humanstress.ca/stress/what-is-stress/biology-of-stress/
https://www.helpguide.org/articles/stress/stress-symptoms-signs-
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https://www.stress.org/
https://www.mayoclinic.org/healthy-lifestyle/stress-
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https://www.webmd.com/balance/stress-management/stress-
symptoms-effects_of-stress-on-the-body#1
https://www.anxietycentre.com/anxiety/stress-response.shtml
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https://www.who.int/