Stressed? Holistic Methods To Alleviate It
STRESS IS THE NUMBER ONE SILENT KILLER that we don't really take into account when talking about our health. It affects ALL of us in different ways, & when it accumulates & hits, it hits hard, leaving us feeling overwhelmed.
Think about this: we live in a go go go culture,
we are always on the move, &
are overly stimulated.
Society today:
Working long hours and taking little time to rest.
Stressing over high cost of living
Overuse of electronics/ social media- constantly distracted and plugged in to electromagnetic waves.
Rampant toxicity.
Unhealthy eating habits.
Overly processed and fast foods.
Stress personally makes me feel unhappy, constricted, in an urgent need for relief as my body tends to crash (hair falls, pimples show, back pain etc.) So I decided to learn how to either nip it in the bud, or deal with it better when it inevitably comes, and share some of my practices with you!
Any of these symptoms sound familiar to you?
Physical symptoms
Fatigue
Aching body
Weakened immune system
Low energy
Headaches
Upset stomach (nausea etc)
Insomnia
Mental/ Emotional symptoms
Memory loss
Inability to focus
Poor judgement
Pessimism
Anxiety
Sadness
Irritability
The Body’s Response To Stress:
When the body is stressed, the sympathetic nervous system generates what is known as the fight or flight response.
The hypothalamus prompts the adrenal glands to release the short term hormones, epinephrine and norepinephrine and the long term stress hormone, cortisol.
Epinephrine, also known as adrenaline, increases your heart rate, blood pressure and energy, in order to fight off imminent threats.
Cortisol causes the liver to produce more glucose, & blood sugar increases- this is especially dangerous for diabetics or people with blood sugar issues. It also enhances your brain's use of glucose, and increases the availability of substances that repair tissues. It is also necessary for bodily functions such as regulating proper immune function, blood pressure, and the metabolism of carbs, fats and protein, if overly stimulated, can have detrimental effects.
Chronic stress is when your body is constantly producing stress hormones.
Health hazards of chronic stress
Lowers immune system
Suppresses the digestive system & reproductive system
Suppresses repair and growth
Elevated blood sugar- increased risk of diabetes
Increased blood pressure
Increased cholesterol
Weight gain
Aches and pains
Lower bone density
Dietary Recommendations
Stress depletes your B vitamins, which are responsible for energy production, , and other vitamins and minerals.. That's why we tend to feel exhausted when we are stressed, even if we got enough sleep and food in us. Be extra cognizant of your vitamin and mineral uptake.
Healthy fats to feed your brain
Avocado is a go to!
Brazil nuts contain selenium, which is a mineral that helps maintain a healthy, happy mood.
Foods high in folic acid- such as asparagus, leafy greens, beans
Foods high in magnesium- raw cacao, nuts, dark leafy greens, & whole wheat
Foods high in B vitamins- vegetables, fruits, fish, oatmeal, brown rice
Herbs such as:
Green tea: contains L theanine which reduces anxiety and releases GABA
Valerian root
Chamomile
Passionflower
Cinnamon
Licorice
Herbs & Supplements
Adaptogenic herbs are capable of helping support and protect your body against detrimental hormonal responses to stress. Whether you are over producing or under producing certain hormones, adaptogens help balance it to optimal levels. These herbs have been used for centuries to help build the body's resilience against physical, chemical, biological, and psychological stressors.
Ashwagandha
Panax Ginseng
Holy Basil- Tulsi
Astragalus root
Licorice root
Rhodiola
Cordycep mushrooms
The following supplements are suggestions.
B vitamins- specifically B5 and B6.
Magnesium- helps relax your body and mind
5HTP- take with caution
GABA- helps with anxiety and restlessness leading to insomnia
**Please consult your health practitioner if you are taking any medications/ have any sensitivities
There are also teas you can consume that help relax your body, such as skullcap & mugwort.
Lifestyle Recommendations:
Meditation
Deep belly breathing
Yoga
Nature walks
Gardening
Exercising
Daily journaling
epsom salt baths
Better sleeping habits
Positive affirmations
Massages
Energy healing- reiki etc.
Stress affects every part of our bodies. Even if you are eating well and taking supplements, if you are not taking care of heart and mind, your thoughts and perceptions and and utilizing self healing practices, stress will still be present and hurting you. Its about working on yourself WHOLELISTICALLY. Take the time to self reflect, to self care, to spend time alone with yourself and do things that make you feel good and happy! Practices like meditation, yoga, affirmation setting, journaling, deep breathing etc. help rewire your brain and reset it. Use these practices synergistically along with eating healthier to get the most benefits!
Laugh more & c
ry less.
Take things one day at a time.
Worry about today, for tomorrow worries about itself.
Surround yourself with positive & uplifting people.
Picture sources:
Thumbnail: Courtesy of Theonlynewnumber via DeviantArt
Main Picture: Alex Grey, Endarkment
Beach meditation: Marblehead school of Raja Yoga