Stress management skills are a big part of my healthcare plan

To me, modern life equals stress. Like everyone else, I’m not immune to the effects of stress on my life.

However, as a single mother with a teenage daughter, I feel like I have it better than many. I’m surrounded by loving family members and dear friends. I have two cats that never fail to make me laugh. I feel pretty good about my life overall, even though I’m dealing with metabolic dysfunction-associated steatohepatitis, or MASH. Yet stress never seems to stay away long enough.

Much of my stress is tied to this disease. I’ve gone from being near death at one point to embracing life fully. Stress seems almost impossible to avoid, but I have a few tricks up my sleeve, because stress doesn’t have to control our lives.

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Firstly, you might not be aware of this, but stress can be related to metabolic dysfunction-associated steatotic liver disease (MASLD), as a 2020 study in the journal Nature suggests. (MASH is a more severe form of MASLD.) The Fatty Liver Alliance, a Canadian nonprofit dedicated to raising awareness about fatty liver disease, also notes this possible link in a blog post titled “Stress as a Potential Driver for MASLD?”

In addition to inflammation and hormone disruption — two events that are particularly hard on the liver — chronic exposure to stress can disrupt the body’s regulation of cortisol (the “stress hormone”), thereby increasing fat storage, as the Fatty Liver Alliance blog noted. For me, elevated cortisol levels make me crave simple carbs like doughnuts and candy bars, which in the past worsened the effects that MASH had on me.

Nobody enjoys going through their day feeling like they’re dragging a cargo ship behind them, but that’s how I felt. Aside from being significantly overweight, I woke up nearly every day with an insatiable appetite. I ate unhealthy foods far more often than I should have. My blood sugar crashes were so severe that I was certain I’d be put on insulin, which had been a lifelong fear of mine because I’d witnessed family members coping with diabetes and other metabolic illnesses.

I eventually made the difficult decision to undergo weight-loss surgery, which worked for a while, but as soon as I felt stressed again, much of the weight returned. It was demoralizing.

Start small and simple

If you’re in a similar situation, you might think I’m about to suggest a superstrict diet or a complicated exercise routine. But — surprise! — I’m not. Unless you’re ready to fully commit to a significant lifestyle change, trying to persuade you to do so would be a waste of our time.

Instead, I’ve found that smaller changes are easier to implement. Simple actions, such as increasing daily water intake, can help, assuming a gastroenterologist has approved of it and you aren’t coping with edema or other water-related health restrictions. When stressed, our bodies don’t always behave as expected. Extra water may help your stomach feel fuller and reduce dehydration-related stress on the body.

Exercise is an excellent way to reduce stress, but you don’t need to become a gym rat. Walking for even five minutes after each meal has been shown to reduce high blood pressure, a common concern for those of us with liver issues. You can enhance the benefits of a short walk by doing it with family, friends, or a pet.

If the mere thought of exercise pains you, shift your mindset. Choose something fun, such as dancing with your kids or turning household chores, like vacuuming, into a timed game (go for five minutes!), then resting and repeating.

Years ago, a friend taught me meditation, so I began incorporating it more into my life. Guided meditations are easiest for me because I don’t like feeling obligated to completely clear my mind to relax. I just need to tell myself a good relaxation story and I’m there.

You may also consider breath work to get yourself into a calmer mental space. Sometimes trying something new can be half the fun. I plan to jump out of an airplane one day, and although that idea doesn’t relax me, imagining myself succeeding at it feels rewarding.

Many of us don’t realize just how stressed we truly are, which can hinder our fight against MASH. There are plenty of reasons to relax, but none is greater than maintaining our health. Don’t stress over the small stuff — including learning how to deal with stress.

Note: Liver Disease News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Liver Disease News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to liver disease.

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