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Natural Ways to Reduce Stress and Anxiety
The effects of stress are immense, with short-term and long-term consequences. Stress can affect eating habits and sleep cycles, cause depression, and lead to a slowed metabolism and lack of exercise. Stress hormones such as cortisol actually deplete the body of vitamins B, C, A and magnesium. Vitamins B, C, A, and magnesium are used up in stress responses such as muscle tension and increased blood pressure. During times of anxiety, we especially need B vitamins to help maintain our nerves and brain cells. Vitamins deplete even more quickly when the calories consumed during stressful times aren’t coming from nutritious foods. Even a slight B vitamin deficiency from consuming empty calories such as soda for a few days can disrupt the nervous system and exacerbate stress. Eat bananas, fish, baked potatoes, avocados, chicken, and dark green leafy vegetables.
B complex vitamin – B vitamins have been shown to directly affect neurotransmitters in the brain such as serotonin, norepinephrine, and dopamine. Evidence suggests that B vitamins are associated with conditions related to anxiety and depression. It has been suggested to be important in the balance and metabolism of neurotoxic chemicals. B vitamins sustain the adrenal glands and are depleted during the “fight or flight” response and when converting food into energy for the body.We love Natural Factors Hi Potency B Complex Capsules.
glutamine – The most abundant amino acid in muscle cells and helps maintain muscle by lowering cortisol levels.
Insolitol – It has been shown to help reduce cortisol in people with mental illnesses such as anxiety and obsessive-compulsive disorder.
L-Tianine – Theanine, an amino acid derivative commonly found in tea, can cross the blood-brain barrier. Theanine has psychoactive properties and has been shown to reduce mental and physical stress. may help.
magnesium – Found in your cells and bones, it’s especially important for protecting your arteries from stress-induced blood pressure. Seeds such as avocado, chamomile, melon, black beans, pumpkin seeds, and dark chocolate. If you’re chronically stressed, you can become magnesium deficient even if you eat these foods regularly.
When you’re stressed for any reason, your body’s hormonal response causes magnesium to flow out of your cells and into your bloodstream. The lower your magnesium levels to begin with, the higher your reactivity to stress (higher levels of the hormones adrenaline and cortisol in stressful situations) and the greater loss of magnesium from your cells.
Soaking in an Epsom salt bath may help. The best dietary supplements are magnesium acid salts such as magnesium chloride, citrate, gluconate and glycinate. We like Natural Factors Calcium & Magnesium Citrate Plus D.
omega 3 fatty acids – Believed to have a sedative effect on the central nervous system. I love the strawberry flavored Nordic Naturals DHA.
Phosphatidylserine (PS) – A cortisol blocker that delivers nutrients to cells and removes toxins from cells. May help prevent short-term memory loss, age-related dementia, and Alzheimer’s disease.
Vitamin C – Prolonged stress depletes the adrenal glands of vitamin C, resulting in low blood levels. He recommends taking 1-2 grams of her three times a day with meals. In January 2007, “Psychology Today” reported that vitamin C had a modest cortisol-lowering effect on the human body. Since vitamin C is water-soluble, there is little risk of taking it in large doses.
The following may help lower cortisol levels:
early bedtime – Try to go to bed by 10pm. Inadequate sleep is a stressor that causes excess cortisol. Melatonin is a natural sleep aid, effective against jet lag and resetting sleep cycles.
eat often – Cortisol levels rise after 5 hours of fasting, and the body’s fight-or-flight mechanism senses “hunger” and goes into storage mode when you eat. eating small meals through
eat a protein-rich breakfast – Protein helps rebuild the glycogen stores needed to nourish the brain.
Avoid sugar and processed foods – Eat plenty of fruits and vegetables to ensure your vitamins are stress resistant. Vitamins C, B1 and B2 are especially important. Please refer to the following.
completely eliminate caffeine – Caffeine directly stimulates the stress hormones adrenaline and cortisol. Caffeine is a diuretic. It depletes your body of water and vitamins and contributes to bone loss.Caffeine also reduces sleep quality.
Drink water – Dehydration triggers the stress response and increases cortisol levels. Drink water before bed and when you wake up.
Minimize prolonged strenuous physical activity – After an hour of exercise, your body’s testosterone levels start to drop and cortisol starts to rise. Keep him under an hour and no more than two days in a row.
Practice relaxing activities such as massage therapy, sex, and laughter.
Scientists began to discover the mechanisms behind the mind-body connection in the 1980s and early 1990s. According to an article in the NY Times, the discovery of nerves that connect the brain with the spleen and thymus, organs used in the immune response, establishes that nerve cells can affect the activity of white blood cells that fight infection. I was. I don’t think you can dispute the mind-body connection today. Consider how you feel great physically and mentally after an hour of yoga, a run in the park, or a few days in the sun.
Here are some other tips that can help boost your well-being.
fresh air – Give your mind and body a rest from sitting and staring at your computer screen. Try to go outside at least once during your shift.
exercise – Low-impact activities such as walking or rollerblading are enough to stimulate endorphins without causing stress to the body.
Shorten your morning commute – Research shows that people with longer morning commutes have higher cortisol levels. Using public transport instead of driving can reduce the stress of traffic jams. Other habits that can help make your commute more enjoyable include carpooling, music, and choosing routes that are slightly longer but less congested.
hypnosis and self-hypnosis – Stress hypnosis is very effective at inducing a state of relaxation and can also be used as a natural way to induce sleep.
deep breath – Shallow or irregular breathing patterns caused by stress can upset the balance of oxygen and carbon dioxide in your body. and allow the lungs to fill naturally (do not consciously inhale). Do this five times in a row with your mouth closed and you should feel calm. Regular deep breathing may prevent illness. Because the more stale air you exhale, the more fresh air you can inhale, going deep into your lungs and not giving your little creepy crawlies a damp, damp environment to thrive.
surround yourself with love and positivity – You are the person who surrounds you. When it comes to friendships, choose quality over quantity and surround yourself with people who inspire you. The impact of drama and gossip can be a great source of stress for some people.
retrain thought patterns – This goes beyond always trying to look on the bright side of things. The mind can directly affect the immune system. “The brain has the ability to modulate peripheral physiology, modulating it in ways that can potentially affect health,” said Dr. Richard J. Davidson, director of the Institute of Emotional Neuroscience at the University of Wisconsin. says. His books such as Stillness Speaks and the Power of Now by Ekhart Tolle describe new ways of thinking that organize the mind and encourage stillness, peace, and what he calls the “joie de vivre of being.”
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