Physical Symptoms of Grief: How Loss Affects the Body

A study from the JAMA Network found that 20% of grieving people experience long-lasting grief, 34% develop PTSD, and 30% struggle with major depression.

These feelings can last for months, making daily life harder. Grief does not just affect emotions; it can also cause physical problems.

Many people feel exhausted, have headaches, or even experience stomach pain. Understanding the physical symptoms of grief is important, especially for seniors. Keep reading to learn how grief affects the body and ways to feel better.

Fatigue and Low Energy

One of the most common bereavement effects is feeling very tired, which makes daily tasks harder. A study in the Scientific Reports journal found that fatigue is common in adults and can be a serious health problem.

Since tiredness can be a warning sign, it is important to sleep well, take short walks for energy, and drink plenty of water.

Consider keeping your mind busy to help fight fatigue. You may read, do puzzles, or listen to music to stay engaged. Talking to friends or family, even briefly, can boost your mood and energy.

Lastly, rest when needed as you stay lightly active to maintain a healthy balance. Short naps of less than 30 minutes can refresh you without ruining your sleep. Drinking enough water is also a remedy for fatigue and low since dehydration can make you feel even more tired.

Headaches and Muscle Tension

Grief can cause headaches, neck pain, and stiff muscles. These problems are a stress response that causes your body to tense up. Simple relaxation techniques can help ease the pain so you can manage daily tasks effortlessly.

Gentle stretching, warm compresses, and deep breathing can help your muscles relax. You can also take a warm shower or use a heating pad to soothe sore muscles. Slowly tensing and relaxing the muscles can also bring relief.

Taking breaks to breathe deeply or do something calming can stop stress from building up. Activities like listening to music or doing light stretches help your body relax. Remember to drink enough water and sit in a good posture to prevent tension from getting worse.

Digestive Issues

Grief can make it hard to eat, causing nausea, constipation, or stomach pain. Furthermore, grief-related stress can upset digestion, making you feel uncomfortable. Eating small, healthy meals, and sticking to the strategies highlighted below can help keep your stomach settled:

  • Eat foods with high fiber content, like fruits, vegetables, and whole grains
  • Drink enough water to prevent constipation and bloating
  • Limit caffeine or sugary snacks, which can upset your stomach
  • Take your time while eating and chew food slowly to help digestion

Eating regularly keeps your body strong and your stomach calm. As such, stick to a meal schedule to bring back your appetite. Light movement, like walking after meals, also helps with digestion.

Weakened Immune System

Long-term grief can weaken the immune system, making it easier to get sick. A study in the MDPI journal concluded that as people age, their immune system slows down. It pointed out that aging makes it harder to fight infections, respond to vaccines, and avoid serious illnesses.

Adequate sleep and healthy foods are good for the immune system. Stress can weaken the immune system, so you should find simple ways to relax. These strategies may include deep breathing, meditation, and gentle yoga to calm the mind and body, and staying in touch with loved ones to improve mood and overall health.

Drinking enough water is key to keeping the immune system strong and preventing grief-related health issues. So, stay hydrated to help your body work properly and get rid of toxins. You should also consume fewer processed foods and avoid too much alcohol to reduce inflammation.

Aches and Pains

Grief can make arthritis, joint pain, or body aches feel worse. Stress can cause inflammation, making movement more painful. The following gentle activities can help reduce stiffness and discomfort:

  • Try low-impact exercises like walking, swimming, or yoga
  • Use warm baths or heating pads to ease sore muscles
  • Stretch gently to keep your body flexible
  • Massage tight areas to improve blood flow and loosen muscles

Understanding the relationship between mourning and physical pain and managing it takes patience and consistency. Meanwhile, drink enough water to keep joints flexible and reduce stiffness. Also, eat anti-inflammatory foods, like fish and nuts, to help with joint pain.

Shortness of Breath or Chest Discomfort

Grief-related anxiety can cause shortness of breath or chest tightness. This happens when stress makes breathing shallow and muscles tense up. Simple breathing exercises can calm you down.

Slow, deep breaths can help bring more oxygen into the body. Gently inhale through the nose and then exhale through the mouth to relax the mind and nervous system. As you do this, imagine a peaceful place and breathe deeply to ease anxiety.

Relaxing the body can help reduce tightness in the chest as a way of coping with grief. Gentle stretches or muscle relaxation exercises can prevent stress from building up. Calming activities, like listening to music or taking a short walk outside, can shift focus away from discomfort.

Sleep Disturbances

Grief can make it hard to sleep, causing restless nights and tired days. Overthinking and strong emotions can keep the mind active at bedtime. A relaxing nighttime routine can improve sleep quality.

Going to bed at the same time every night helps the body know when to sleep. Even better, avoiding caffeine in the evening can make falling asleep easier. Listening to soft music or even white noise can create a peaceful sleep environment.

Good sleep habits help the body recover and feel rested. Avoiding screens before bed can prevent sleep disruptions. Doing gentle stretches or deep breathing before bedtime can signal the body that it's time to relax.

Find Ways to Manage the Physical Symptoms of Grief

Grief can make your body feel tired, sore, and unwell. Knowing these signs can compel you to take better care of yourself. By managing the physical symptoms of grief, you can start feeling better.

At The Watermark at Napa Valley, we offer a warm and caring community for seniors. Our unique independent living, assisted living, and memory care options provide the support you need to stay healthy and happy. Schedule a visit and learn how we can help.

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