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Learn about some healthy ways to manage your stress.
All of us know what stress feels like. At times it may seem that feeling “stressed out” is part of modern life, but stress has been a part of the human experience from the very beginning. It is a built-in call to action designed to mobilize us away from danger.
Undoubtedly, you can recall how you felt when adrenaline and other stress hormones surged through your body to produce the classic “fight or flight” response many times in your life. This response was designed to help us escape a physical threat. But nowadays it is not a lion or tiger that triggers the stress response, it is things like financial pressures, work issues, relationship woes and arguments, and countless other "stressors" most of us are faced with throughout the day.
In many situations, the stress response is so mild it goes entirely unnoticed. However, it still produces the release of stress hormones. This can still lead to the side effects of chronic stress such as insomnia, depression, fatigue, headache, upset stomach, digestive disturbances, irritability, and many other issues.
Fortunately, there are control mechanisms in the body geared toward counteracting the effects of stress. We can help that process by practicing stress management. Here are some important components of a stress-busting lifestyle.
Foremost in a successful stress management program is to avoid refined sugars, especially sucrose and high fructose corn syrup; pastries; doughnuts; beverages packed full of sugars (soft drinks, sports drinks, and many coffee beverages); and other high-sugar foods. The sugars in these foods are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar leading to poor blood sugar control. This, in turn, leads to the excess release of cortisol, a stress hormone produced by the adrenal glands.1
Elevated cortisol levels are not only associated with increased feelings of stress, but also insomnia, depression, loss of appetite control, cravings for sugar, and weight gain. Too much cortisol is also linked to the weakening of the immune system, loss of muscle mass, osteoporosis, cardiovascular disease, and brain atrophy. Many of the harmful effects of chronic stress are directly related to too much cortisol.
Learning to calm the mind and body involves the use of relaxation exercises that elicit a physiological response known as the relaxation response. This response is exactly opposite to the stress in that it calms the mind, slows the heart rate, lowers blood pressure, directs blood flow to internal organs, and promotes healing.
Examples of techniques used to produce the relaxation response include meditation, prayer, deep breathing exercises, and certain forms of yoga. The key factor in any of these techniques is diaphragmatic breathing.
To improve breathing with your diaphragm and promote the relaxation response, practice the following deep breathing exercise for at least five minutes a day. You can do it either sitting comfortably or lying down.
Of course, there is more to dealing with stress than learning how to breathe. But engaging the diaphragm and learning how to truly relax is the first step.
High-quality sleep is a critical component of a stress management program as well as helping people deal with depression, anxiety, or low energy levels. Poor sleep quality reduces the ability to deal with stress, while on the flip side getting a good night’s sleep dramatically enhances the ability to deal with stress.
The most effective ways to improve sleep quality are based upon identifying and addressing factors that impair sleep. For example, continuous blood sugar monitoring has shown nighttime fluctuations in blood sugar levels are the major cause of sleep maintenance insomnia. This common type of insomnia is characterized by people being able to get to sleep, but they awaken 3 to 5 hours later and having a difficult time falling back into sleep. What I have found is that most people with sleep maintenance insomnia suffer from faulty blood sugar control. Taking advantage of dietary, lifestyle, and supplement recommendations to improve blood sugar control can help many people with sleep maintenance insomnia get the good night’s sleep they need and desire.
An even simpler step that helps many people improve sleep quality is eliminating caffeine and alcohol. Both can disrupt sleep leading to a decreased ability to handle stress effectively.
There are a variety of natural products that have been shown to improve sleep quality. Most notable are magnesium, melatonin, 5-HTP, and valerian. For more information on these popular sleep aids, go to my article “The 6 Best Natural Supplements for Sleep.”
Exercise is one of the most powerful stress-busters available. When you exercise, your brain naturally releases endorphins, while at the same time improving cortisol regulation.3 This combined approach positively affects your mood, helping you to release negative emotions, relieve stress, and feel happier. The effects of endorphins can last for several hours after a workout.
You do not have to be an athlete to enjoy the positive, stress-reduction effects of regular exercise. Consider taking a 30- to 60-minute walk outdoors. Find a beautiful park and admire nature. During inclement weather, you could walk around a mall. Visiting the gym provides you with the opportunity to use workout equipment and challenge yourself. A combination of aerobic exercise and weightlifting can help you build muscle and increase your metabolism.
After a particularly stressful day, there is a level of satisfaction in burning off stress through exercise. Find an activity that you enjoy and commit to a regular routine. If you have issues with your knees, hips, or other joints, try low-impact exercises such as swimming or yoga. If you are bored with your usual workout routine, try something new. Rock climbing, including indoor climbing, exercises your whole body while providing you with a challenge. Play some inspiring music to get your body moving while you exercise.
Adaptogens are botanical medicines that help us adapt to (cope with) stress. Adaptogenic plants have historically been used to:
The most notable adaptogens are Chinese or Korean ginseng (Panax ginseng), rhodiola (Rhodiola rosacea), and ashwagandha (Withania somnifera). All of these plants exert beneficial effects on adrenal function and enhance resistance to stress.4
I would recommend trying Ashwagandha first. Studies with high-quality extracts like KSM-66® and Sensoril® show that ashwagandha goes a long way in helping to combat stress because it lowers the adrenal stress hormone cortisol, while at the same time increasing the anti-stress adrenal hormone DHEA. Ashwagandha also improves sleep quality, and, as a result, it boosts energy levels, mood, and the threshold for feeling stressed. It has as also been shown to improve the quality of life, and mental and physical capacity.5
In addition to adaptogenic herbs, many herbal teas promote feelings of calmness and relaxation. The act of making tea is also relaxing. It shows your intention to relax and take time for yourself.
One of the more popular relaxation teas is Chamomile tea. It can promote feelings of relaxation to help reduce anxiety and promote a good night’s sleep. Because chamomile tea is caffeine-free, you can drink a cup of it about 30 minutes before bedtime to promote a good night's sleep.
Another popular tea for a relaxing effect is peppermint. This tea provides benefits such as good digestion and enhanced relaxation. Peppermint tea is also free of caffeine, which makes it a good choice for drinking before bedtime.
Taking a long bath is a simple pleasure that can also help to alleviate stress and promote relaxation. You can enhance that effect by making it a bubble bath, or a mineral or Epsom salt bath to help further relax your mind as well as your muscles, ligaments, and tendons. You can also add a few drops of your favorite essential oils to the bathwater.
Essential oils are also helpful for the management of stress. Try essential oils such as lavender, rose, and geranium. These essential oils help with the reduction of stress and the improvement of mood. There are numerous ways that you can use these relaxing essential oils. You can add one drop of essential oil per ounce of shampoo or conditioner. Essential oils can also be dabbed onto your pulse points, such as the insides of your wrists. The heat from your body activates the oils. Another way to use essential oils is to find a small glass vial with a cork. Make sure that the glass vial is outfitted with a clasp so that you can wear it as a necklace. The oils will diffuse out of the cork, providing their stress-reduction benefits all day.
Try engaging in some creative endeavors or hobbies as a form of stress management. Many forms of art offer ways to relieve your stress. For example, working with clay in a ceramics class is an ideal way to release tension. Pounding the clay to get the air bubbles out allows you to vent any pent-up frustration. The repetitive action of rolling the clay helps you to relax. The act of forming the clay into a shape allow you to focus on something outside of yourself. Glazing your ceramic artwork is also a soothing process.
The repetitive movements of sewing, knitting, crocheting, or coloring in a coloring book are ideal for stress relief as well. Some other stress-busting hobbies to consider include painting, gardening, weaving, spinning, and doing puzzles and crossword puzzles. Some people find stress relief in other productive activities, such as cleaning and cooking.
Consider spending some time with animals. The simple, repetitive act of stroking or brushing a cat or dog is known to lower cortisol levels and blood pressure and relax your body and mind.6 In most cases, pets are happy to oblige. The affection of a dog or the purring of a cat can be quite relaxing, and the pet's physical warmth is soothing to your weary body.
If you do not have a pet, consider volunteering at your local shelter. Walking the dogs or grooming the cats benefits you and the animals. Horseback riding, bird watching sitting back at an aquarium, and watching the fish swim can also help you to reduce stress.
Everyone experiences stress to some degree. However, if stress is overwhelming you, it is critical to focus on positive ways of coping and refining your stress management program. Learning healthy ways of managing stress will promote better overall health and well-being, and it just makes life easier.
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By Dr. Michael Murray, N.D.