How To Avoid Stress “Every” Week
What is stress?
Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body, and your thoughts. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress.
How does stress affect health?
The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert, motivated, and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation. As a result, the person becomes overworked, and stress-related tension builds. The body’s autonomic nervous system has a built-in stress response that causes physiological changes to allow the body to combat stressful situations. This stress response, also known as the “fight or flight response”, is activated in case of an emergency. However, this response can become chronically activated during prolonged periods of stress. Prolonged activation of the stress response causes wear and tear on the body – both physical and emotional.
Stress that continues without relief can lead to a condition called distress – a negative stress reaction. Distress can disturb the body’s internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, elevated blood pressure, chest pain, sexual dysfunction, and problems sleeping. Emotional problems can also result from distress. These problems include depression, panic attacks, or other forms of anxiety and worry. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress is linked to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.
Stress also becomes harmful when people engage in the compulsive use of substances or behaviors to try to relieve their stress. These substances or behaviors include food, alcohol, tobacco, drugs, gambling, sex, shopping, and the Internet. Rather than relieving the stress and returning the body to a relaxed state, these substances and compulsive behaviors tend to keep the body in a stressed state and cause more problems. The distressed person becomes trapped in a vicious circle.
What are the warning signs of stress?
Chronic stress can wear down the body’s natural defenses, leading to a variety of physical symptoms, including the following:
- Dizziness or a general feeling of “being out of it”
- General aches and pains
- Grinding teeth, clenched jaw
- Indigestion or acid reflux symptoms
- Increase in or loss of appetite
- Muscle tension in neck, face or shoulders
- Problems sleeping
- Racing heart
- Cold and sweaty palms
- Tiredness, exhaustion
- Weight gain or loss
- Upset stomach, diarrhea
- Sexual difficulties
Tips for reducing stress
People can learn to manage stress and lead happier, healthier lives. You may want to begin with the following tips:
- Keep a positive attitude.
- Accept that there are events that you cannot control.
- Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
- Learn and practice relaxation techniques; try meditation, yoga, or tai-chi.
- Exercise regularly. Your body can fight stress better when it is fit.
- Eat healthy, well-balanced meals.
- Learn to manage your time more effectively.
- Set limits appropriately and say no to requests that would create excessive stress in your life.
- Make time for hobbies and interests.
- Get enough rest and sleep. Your body needs time to recover from stressful events.
- Don’t rely on alcohol, drugs, or compulsive behaviors to reduce stress.
- Seek out social support. Spend enough time with those you love.
- Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with the stress in your life.
The negative effects of stress include:
- Poor healing of injuries
- Irritable Bowel Syndrome, Gastritis
- Constipation and Indigestion
- High blood pressure or Hypertension
- Poorly controlled diabetes
- Tiredness, Fatigue, Insomnia, Muscle aches
- Lack of concentration, Memory loss
Get Adequate Rest.
This can be achieved through deep relaxation. Also a minimum of 6-7 hours of ‘good’ sleep is required to keep the body operating at optimum capacity.
Exercising 30 minutes a day is a good way to relieve stress. It is actually a good way of using up the excess glucose and adrenaline injected into the bloodstream as a result of our reaction to stress.
Stress Symptom: Headaches
Poor sleep is not the only symptom of stress. Many patients will also complain about worsening migraines or tension headaches. My favorite supplements for headache prevention include:
Stress Symptom: Pain
Whether it’s in your neck, shoulders or hips, stress will enhance the overall sensation of pain. Stress can create pain through stiffening muscles and joints. Keeping muscles relaxed to prevent muscular aches and pains can also prevent headaches that result from exaggerated muscle tension. Here are a few supplements that I recommend to prevent stress-related muscle stiffness and tension:
Stress Symptom: Anger, Rage and Anxiety
We all know stress worsens our moods, but chronic stress can lead to outbursts of anger or rage. These outbursts are an extreme expression of anxiety, one of the most frequent symptoms of stress. There are a number of anti-anxiety remedies, including the aforementioned magnesium.
Phosphatidyl Serine and Taurine: These natural anxiolytics work to increase dopamine, relaxing the central nervous system.
Stress Symptom: Poor Immunity
Many patients find that in times of stress, they are frequently ill. Stress, remember, depletes essential nutrients, wearing down the immune system.
Astragalus: This herb acts as an anti-viral, helping to fight off winter coughs and colds.
Stress Symptom: Fatigue
For many patients, stress will lead to an overwhelming sense of fatigue. Patients will complain that they cannot get out of bed and need a nap during the day. The following supplements are adaptogens, a class of herbs that help the body fight stress by reducing the production of stress hormones that result in the fight-or-flight response. Adaptogens increase the body’s natural resistance to stress.
Stress Symptom: Disruption of the Menstrual Cycle
Finally, women should remember that chronic stress eventually impacts the menstrual cycle. B vitamins and magnesium, together, will help prevent the hormonal decline that results from chronic stress.
Creating a supplement plan individualized to treat your symptoms can help minimize the negative effects of stress. I always remind my patients that in stressful times, we should double or triple our self-care. Supplements are an important piece of self-care and can help stop stress from taking over your life.
A Balanced Diet.
A diet rich in B-complex vitamins; Vitamins C, E and D; Folic acid; minerals such as Iron, Manganese, Phosphorus, Selenium, Zinc; Proteins, Fats and Carbohydrates is essential for combating the negative effects of stress.
Consuming a diet which contains the appropriate amount of all the nutrients listed above is quite difficult. Hence there is a need to supplement our diet with nutrients from different sources. This is the role that nutritional supplements play. Below is a list of products that will help you cope with or eliminate the negative effects of stress.
Any of the products or a combination of the products below will improve your body’s reaction to stress.
Forever Bee Pollen
Forever Bee Pollen Provides a wide range of nutrients. Contains all B-complex vitamins as well as Vitamins A, C, D, E and K. It is also a rich source of minerals such as Calcium and Phosphorus. It also contains enzymes and co-enzymes, plant-source fatty acids, carbohydrates, proteins and 22 amino acids (including the 8 essential ones that cannot be produced by the body). There are more nutrients per calorie in Forever Bee Pollen than any other nutritional supplement.Click to read more on the effects of Forever Bee Pollen in the body
This supplement will boost your energy levels, therefore solving the problem of tiredness and fatigue experienced during stress. It will also aid in digestion, thereby preventing constipation.
Aloe Blossom Tea: a lovely bedtime drink which might have a calming effect on the body. This very special tea is caffeine -free. Aloe Blossom Tea contains of 11 hers, spices, fruit, leaves and flowers carefully selected by forever living to make the herbal tea and health tonic. Got an upset stomach? Can’t sleep? Need to lose weight? Want to stay free from catching cold or the flu? Or do you simply want to improve your digestion, maintain stable blood levels, boost your immune system and overall health? Aloe Blossom Tea has it all. Click to read more on the effects of Aloe Blossom Tea in the body
The herbs contained in Aloe Blossom Tea- Cinnamon, Orange Peel, Clove, Allspice, Fennel, Blackberry Leaves, Ginger, Cardamom, Aloe Blossoms, Chamomile and Gymnema Syvestre- carry myriad properties and health benefits including but not limited to: Found naturally in green and black tea, theanine helps to relax the mind, tuning down the desire to have an adult temper tantrum.
Forever Arctic Sea: The omega-3 oils (EPA and DHA) act as potent anti-inflammatories. Omega-3 fats work to lubricate both muscles and joints, thereby decreasing pain. Most of my patients take approximately 2-3 tap per day of total omega-3. Click to read the effects of Forever Arctic Sea in the body.
Forever Royal Jelly: Royal Jelly which is mostly know to be the super food fed to the queen bee. The nutrients and enzymes in royal jelly give the queen bee her relatively long live and the energy to lay approximately 3000 eggs/day.
Forever Royal Jelly contains amino acids, Vitamins A, C, D and E as well as B-complex vitamins (including vitamin B5 which is important in the synthesis and metabolism of proteins, fats, carbohydrates and several hormones). It also contains the following minerals; Calcium, Copper, Iron, Phosphorus, Potassium, Silicon, Sulphur and nucleic acid. Click to read the effects of Forever Royal Jelly in the body
Forever Royal Jelly aids in cell regeneration and improves the body’s resistance to the degenerative effects of stress. It also enhances metabolism by boosting energy levels.
Forever Ginkgo Plus: Ginkgo Biloba has been shown to increase circulation of blood to the brain Which can help reduce stress, making it a remarkable “brain tonic.” Feed your creativity with Ginkgo Biloba, the legendary “brain tonic” dating back five millennia.
Forever Ginkgo Plus is a unique blend of four Chinese plants. Ginkgo Biloba leaf extract, its chief ingredient, is combined with the powerful Chinese herbs of Ganoderma from Reishi mushrooms, Schisandra berries and cured Fo-ti.
The ginkgo tree is said to be the oldest surviving tree species. They live incredibly long (often over 1,000 years), and are extremely resistant to fungi and insects. Ginkgo Biloba is one of the most popular herbal supplements available in Europe and North America. Click to read the effects of Forever Ginkgo Plus in the body
Extract from the ginkgo leaf yields flavonoids and terpenoids which strengthen capillaries. They also act as antioxidants.
Gin-Chia. This supplement combines the powers of Ginseng and Golden Chia. Gin-Chia Golden Chia is known for its life-sustaining properties. It acts to improve circulation and is a powerful antioxidant. It also contains oestrogen substances.
Ginseng is a potent antioxidant and a powerful adaptogen which is very essential for coping with the negative effects of stress. (Click to see the effects of adaptogens in the body).
In all, Gin-Chia’s nutritional content includes; Vitamins A, B1, B2, B12, C and D, Iron, Calcium, Sodium, Potassium, Zinc, Copper, Magnesium and Manganese. Click to read the effects of Gin-Chia Golden Chia in the body
Gin-Chia will improve body stamina and endurance, it gives energy and improves the immune system which is usual liable to attacks during stress. The oestrogen in Gin-Chia will help supplement the body in cases of low oestrogen levels or imbalance.
A little bit of stress is necessary to keep the body alert and give you that spring in your step. An excess of it on the other hand has harmful effects on the body. The way we approach stressful events and what we eat is key to fighting and avoiding the negative effects of stress.
Focus on Living a Healthy Lifestyle
Adopt a clean and healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid alcohol, cigarettes and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Get your 8 hours of quality sleep! Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
Best stress treatment
The best way to treat stress over the long term is to identify the root causes of it, and see if your lifestyle can be changed to reduce it.
You Can Also Read.