{"id":15555,"date":"2017-04-19T13:43:10","date_gmt":"2017-04-19T13:43:10","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/shamagazine\/?p=15555"},"modified":"2022-03-04T08:48:27","modified_gmt":"2022-03-04T08:48:27","slug":"meet-the-expert-conceicao-espada","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/en\/meet-the-expert-conceicao-espada\/","title":{"rendered":"Meet the Expert: Concei\u00e7\u00e3o Espada"},"content":{"rendered":"<p><strong>Concei\u00e7ao Espada,<\/strong> expert in <strong>Stress Management<\/strong>, shares her knowledge on <strong><em>what<\/em><\/strong> <strong>stress is<\/strong>, <strong><em>who<\/em><\/strong> it affects and <em><strong>how<\/strong><\/em> and <em><strong>why<\/strong><\/em> we should treat it.<\/p>\n<h4><strong>What is stress? What happens in our body when we are stressed?<\/strong><\/h4>\n<p><strong>Stress<\/strong> <strong>is our body\u2019s natural reaction to potentially harming situations<\/strong>. We all are affected by stress and need it as a <strong>defence mechanism<\/strong>. We can <strong>compare stress to cholesterol<\/strong>, there\u2019s <strong>the <em>&#8216;good&#8217;<\/em> kind and &#8216;<em>bad&#8217;<\/em> kind.<\/strong> \u2018<strong>Good\u2019 stress<\/strong> is what <strong>allows us to react almost instantly to harmful situations.<\/strong><\/p>\n<p>Our <strong>brain releases cortisol<\/strong>, the stress hormone, in order <strong>for our body to respond to any situation swiftly.<\/strong> This type of stress is <strong>our body\u2019s defence mechanism to protect us from any external threats.<\/strong> However, what tends to happen is that the line between \u2018good\u2019 and \u2018bad\u2019 stress is blurred.<\/p>\n<p>When a person is in a <strong>permanent state of stress,<\/strong> they end up <strong>suffering from chronic stress.<\/strong> As a result, <strong>chronic stress affects us physically,<\/strong> <strong>emotionally<\/strong> and <strong>psychologically<\/strong>, causing <strong>symptoms<\/strong> such as<strong> poor sleep, anxiety, nervousness<\/strong>, <strong>lack or surplus of appetite,<\/strong> <strong>headaches, backaches and pressure in the shoulders.<\/strong><\/p>\n<p><strong>Stress can also affect our diet<\/strong>,<strong> increasing our appetite and desire for unhealthy foods such as sweets, fats and processed foods.<\/strong> It can also disrupt eating patterns. However, there are those who suffer from a lack of appetite. Their stomach closes up and they\u2019re unable to eat, causing severe weight-loss. That\u2019s why we need to consider <strong>the connection between the digestive system and the brain.<\/strong><\/p>\n<h4><\/h4>\n<h4><\/h4>\n<h4><strong>Who is most likely to be affected by stress? What are the main causes? What are the most common symptoms? How can we identify them?<\/strong><\/h4>\n<p><strong>Everyone suffers from stress at one point or another.<\/strong> Each person reacts to stress differently; therefore <strong>the symptoms differ from one person to another.<\/strong> However, the <strong>most common symptoms are:<\/strong><\/p>\n<ul>\n<li>Irritability<\/li>\n<li>Feeling overwhelmed<\/li>\n<li>Mood swings<\/li>\n<li>Difficulty relaxing<\/li>\n<li>Depression<\/li>\n<li>Anxiety<\/li>\n<li>Lack of energy<\/li>\n<li>Insomnia<\/li>\n<li>Headaches<\/li>\n<li>Backaches<\/li>\n<li>Nervousness<\/li>\n<li>Heart palpitations<\/li>\n<li>Constant worrying<\/li>\n<li>Lack of concentration and memory<\/li>\n<li>Pessimistic attitude<\/li>\n<li>Change of appetite-either an increase or a decrease<\/li>\n<li>Increased desire of alcohol, tobacco or drugs<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>One of the <strong>main causes of stress nowadays is the lifestyle we lead.<\/strong> We don\u2019t dedicate enough time to ourselves, we <strong>overwork our body<\/strong>, <strong>don\u2019t sleep enough<\/strong>, our <strong>diet is unhealthy<\/strong> and we are in <strong>constant motion.<\/strong><\/p>\n<p>On the other hand, another <strong>important factor affecting our society,<\/strong> are <strong>new technologies.<\/strong> We are constantly <strong>surrounded by gadgets that interfere with our health.<\/strong> The <strong>bright light reflected by mobile devices<\/strong> for example, <strong>causes our body to produce the hormone that makes us feel hungry<\/strong>, ghrelin, and <strong>inhibits the production of melatonin,<\/strong> the hormone that <strong>regulates sleep.<\/strong> Therefore, <strong>an overuse of technological devices has a negative impact on our sleep<\/strong> and as we know, a lack of sleep causes stress in our body. It\u2019s a current issue of our society and one that we should aim to improve if we want to have good health.<\/p>\n<p><strong>Tip:<\/strong> stop using any technological devices at least 1 hour before going to sleep.<\/p>\n<h4><\/h4>\n<p>&nbsp;<\/p>\n<h4><strong>3. How does stress affect, especially our organs? What aspects of our health are affected by stress?<\/strong><\/h4>\n<p><strong>Stress affects all our organs.<\/strong> There are several pathologies that are linked to stress and by simply resolving the root problem, the pathology can be reversible. <strong>Digestive problems, heart pathologies, headaches, emotional stress, lack of sleep<\/strong> can all be<strong> caused by chronic stress,<\/strong> to name a few. Stress also causes us to b<strong>e more irritable, anxious and impatient,<\/strong> creating situations of addiction like smoking and drinking. Therefore, <strong>it\u2019s important to target the root cause of stress to avoid many ailments.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>4. Does stress speed up the aging process?<\/strong><\/h4>\n<p>Without a doubt, <strong>stress speeds up the aging process in our organism.<\/strong> When the body is under high levels of stress, <strong>our sleep is affected negatively.<\/strong> It\u2019s more than evident that <strong><a href=\"https:\/\/shawellness.com\/shamagazine\/en\/the-importance-of-sleep-for-optimum-health\/\">sleep<\/a> is essential for our health and preventing premature aging.<\/strong> When you don\u2019t sleep enough, both <strong>the brain and cells wear down, causing premature aging.<\/strong> Therefore, it\u2019s important to manage stress to avoid it from affecting your sleep.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>5. Why is it important to manage stress?<\/strong><\/h4>\n<p>In my opinion, <strong>learning how to manage stress is fundamental for our health and wellbeing<\/strong>. Stress is like an umbrella. Each rib is connected to <strong>all aspects of our life, from our health, job, personal relationships, diet to how we face difficult situations<\/strong>, whether it\u2019s in a positive or negative way. If one of the umbrella\u2019s ribs is broken, it stops working. The same thing happens when an aspect of our life isn\u2019t going well, all the rest are affected too.<\/p>\n<p><strong>Our attitude towards situations will also influence how we manage stress.<\/strong> If we have a <strong>positive approach to life,<\/strong> we will <strong>live more consciously and react to situations more calmly.<\/strong> However, if we allow ourselves to be <strong>governed by stress, our actions will be affected negatively<\/strong> by them. The <strong>key is to balance our physical, mental and emotional health.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>6. What are key ways of managing stress?<\/strong><\/h4>\n<p><strong>The first step is to recognise and accept that you\u2019re stressed.<\/strong> There are many people who suffer from stress and aren\u2019t able to admit it. Others are under a lot of stress and believe that it\u2019s what makes them function properly. However, <strong>stress and motivation is not the same thing.<\/strong> We can be motivated without feeling stressed. These are <strong>two concepts that we must be able to distinguish.<\/strong> Therefore, for those who suffer from stress, <strong>the most important aspect is to recognise the symptoms<\/strong> signalling signs of stress, like <strong>trouble sleeping, change in appetite, anxiety, irritability, chronic headaches, back pains,<\/strong> amongst the others we\u2019ve already mentioned.<\/p>\n<p>Once you\u2019ve recognised that you suffer from stress, <strong>it\u2019s important to identify what the root cause is in order to target the problem.<\/strong> The principal cause is different from person to person. <strong>It can either be triggered by your work life, personal situations or as a reaction to stressful situations,<\/strong> like an important deadline or giving a presentation. Certain situations are inevitable, however, <strong>by changing our attitude towards them, we can learn to manage stress far better.<\/strong><\/p>\n<p>When the origin of stress has been identified, <strong>the second step is to implement exercises that can help us manage our stress bette<\/strong>r, to avoid it from becoming chronic.<\/p>\n<p><strong>Some of the best techniques to manage stress are:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/shawellness.com\/shamagazine\/en\/breathing-exercises\/\">Breathing exercises<\/a><\/li>\n<li><a href=\"https:\/\/shawellness.com\/shamagazine\/en\/introduction-meditation\/\">Meditation<\/a><\/li>\n<li>Tai chi<\/li>\n<li>Chi-Kung<\/li>\n<li><a href=\"https:\/\/shawellness.com\/shamagazine\/en\/detox-yoga-for-the-body-and-mind\/\">Yoga<\/a><\/li>\n<li>Exercising<\/li>\n<li>Spending time outdoors<\/li>\n<li><a href=\"https:\/\/shawellness.com\/shamagazine\/en\/benefits-of-sleeping-8-hours\/\">Sleeping<\/a> a minimum of 7 hours per night<\/li>\n<li>Socialising<\/li>\n<li>Eating a balanced diet<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Concei\u00e7ao Espada, expert in Stress Management, shares her knowledge on what stress is, who it affects and how and why we should treat it. What is stress? What happens in our body when we are stressed? Stress is our body\u2019s natural reaction to potentially harming situations. We all are affected by stress and need it [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":15557,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[32],"tags":[],"class_list":["post-15555","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-beauty"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Meet the Expert: Concei\u00e7\u00e3o Espada | SHA Magazine<\/title>\n<meta name=\"description\" content=\"The Stress Management expert Concei\u00e7\u00e3o Espada shares her knowledge on what stress is and why we should learn to manage it to improve our health.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/en\/meet-the-expert-conceicao-espada\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meet the Expert: Concei\u00e7\u00e3o Espada | SHA Magazine\" \/>\n<meta property=\"og:description\" content=\"The Stress Management expert Concei\u00e7\u00e3o Espada shares her knowledge on what stress is and why we should learn to manage it to improve our health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/shawellness.com\/shamagazine\/en\/meet-the-expert-conceicao-espada\/\" \/>\n<meta property=\"og:site_name\" content=\"SHA Magazine\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/shawellnessclinic\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-19T13:43:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-04T08:48:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/04\/Concienc\u0327aoEspada.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1078\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"SHA\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@shawellness\" \/>\n<meta name=\"twitter:site\" content=\"@shawellness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/meet-the-expert-conceicao-espada\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/meet-the-expert-conceicao-espada\\\/\"},\"author\":{\"name\":\"SHA\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/#\\\/schema\\\/person\\\/3b72d023ae7d024728d6397054b837c3\"},\"headline\":\"Meet the Expert: Concei\u00e7\u00e3o Espada\",\"datePublished\":\"2017-04-19T13:43:10+00:00\",\"dateModified\":\"2022-03-04T08:48:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/meet-the-expert-conceicao-espada\\\/\"},\"wordCount\":1103,\"publisher\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/meet-the-expert-conceicao-espada\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/wp-content\\\/uploads\\\/2017\\\/04\\\/Concienc\u0327aoEspada.jpg\",\"articleSection\":[\"Health &amp; 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