Natural ways to reduce stress and anxiety

The effects of stress can be enormous, with both short-term and long-term consequences. Stress can affect eating habits and sleep cycles, and trigger depression that can lead to low metabolism and inactivity. Stress can also increase bad habits like smoking and drinking, which tend to lead to more serious health problems like cancer and heart disease. Stress hormones like cortisol actually deplete the body of vitamins B, C, A, and magnesium, which are depleted during stress responses like muscle tension and increased blood pressure. During times of anxiety, we have a special need for B vitamins, which help maintain our nerves and brain cells. If the calories consumed during times of stress do not come from nutritious foods, the vitamins will be depleted even more quickly. Even a mild B vitamin deficiency from just a few days of consuming empty calories, such as potato chips and soda, can upset the nervous system and aggravate stress, according to Elizabeth Somer, RD, an Oregon nutritionist. In times of stress, try eating bananas, fish, baked potatoes, avocados, chicken, and dark green leafy vegetables, which are excellent sources of B vitamins.

B vitamins – B vitamins have been shown to directly affect neurotransmitters in the brain, such as serotonin, norepinephrine, and dopamine. Evidence suggests that B vitamins are important in the balance and metabolism of neurotoxic chemicals that have been linked to conditions related to anxiety and depression. B vitamins keep the adrenal glands depleted during the “fight or flight” response and when converting food into energy for the body. We like the high potency B-complex capsules from Natural Factors.

glutamine – the most abundant amino acid in muscle cells, preserves muscle by reducing cortisol levels.

Insolitol – shown to possibly help lower cortisol in people with mental illnesses such as anxiety and OCD.

L.Tianin – an amino acid derivative commonly found in tea, theanine can cross the blood-brain barrier. Theanine has psychoactive properties and has been shown to reduce mental and physical stress. L-theanine may aid the body’s immune response to infection by increasing the disease-fighting ability of gamma delta T cells.

Magnesium – is found in your cells and bones and is especially vital in protecting your arteries from high blood pressure caused by stress. Food sources include dark green foods, whole grains like brown rice and whole wheat bread, garlic, lemons, avocados, chamomile, cantaloupe, black beans, seeds, especially pumpkin seeds, and dark chocolate. When you’re chronically stressed, you can become deficient in magnesium even if you eat these foods regularly.

When you are stressed for any reason, the body’s hormonal response causes an outpouring of magnesium from the cells into the blood. The higher the level of stress, the greater the loss of magnesium. The lower your magnesium level initially, the more reactive you will be to stress (the higher your level of the hormones adrenaline and cortisol will be in stressful situations), which causes more magnesium to be lost from cells.

Soaking in an Epsom salt bath can help. The best dietary supplements are acidic magnesium salts such as magnesium chloride, citrate, gluconate, or glycinate. We like Natural Factors Calcium & Magnesium Citrate Plus D.

Omega-3 fatty acids – It is believed to have a calming effect on the central nervous system. We like Nordic Naturals DHA in strawberry flavor.

Phosphatidylserine (PS) – is a cortisol blocker that boosts nutrients and removes toxins from cells. It may be helpful in preventing short-term memory loss, age-related dementia, and Alzheimer’s disease.

Vitamin C – Prolonged stress depletes vitamin C in the adrenal glands and lowers blood levels. We recommend 1-2 grams 3 times a day with food. In January 2007, “Psychology Today” reported that vitamin C exerts a subtle cortisol-lowering effect in the human body. Vitamin C is water soluble, so there is little risk in taking large doses.

The following may be helpful in lowering cortisol levels:

early bedtime – try to be in bed by 10 pm, inadequate sleep is a stressor that causes excess cortisol. Melatonin is a natural sleep aid that can be effective for jet lag and resetting your sleep cycle. Hypnosis can also be very effective in inducing sleep and a sense of well-being.

eat frequently – your cortisol levels rise after 5 hours without eating and your body’s fight or flight response mechanism will sense “starvation” and go into storage mode when you eat. A good way to prevent excess fat storage is to eat small meals throughout the day.

Eat a breakfast that contains protein. – protein helps rebuild glycogen stores, which are necessary to fuel the brain. Your brain is particularly exhausted after sleeping.

Eliminate sugar and processed foods – eat plenty of fruits and vegetables to ensure you have vitamins to increase your resistance to stress. Vitamin C, B1 and B2 are especially important, see below.

Eliminate caffeine completely – Caffeine directly stimulates the stress hormones adrenaline and cortisol. Caffeine is a diuretic; it depletes your body of water and vitamins, which contributes to bone loss. Caffeine can also interfere with the quality of your sleep.

drinking water – Dehydration induces a stress response that raises cortisol levels. Drink water before bed and when you wake up.

Minimize prolonged intense physical activity – after an hour of exercise, your body’s testosterone levels drop and cortisol starts to rise. Keep workouts under an hour and don’t workout more than 2 days in a row.

Practice relaxing activities like massage therapy, sex, and laughter.

Scientists began uncovering the mechanisms behind the mind-body link in the 1980s and early 1990s. According to an article in the NY Times, nerves were found that connect the brain to the spleen and thymus, organs used in immune responses, and it was established that nerve cells could affect the activity of infection-fighting white blood cells. Today I don’t think the mind-body link can be discussed. Consider how well you feel both 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 to help increase your sense of well-being:

Fresh air – give your mind and body a break from sitting and staring at your computer screen. Make an effort to get outside at least once during the workday.

working out – Low-impact activities, such as walking or skating, are enough to stimulate endorphins without inducing stress in the body.

Shorten your morning commute – studies show higher cortisol levels in people with longer morning commutes. Using public transportation instead of driving can reduce the stress induced by traffic jams. Other habits that can help make your commute more fun include carpooling, listening to music, and choosing a slightly longer but less congested route.

Hypnosis and self-hypnosis – stress hypnosis can be very effective in inducing a state of relaxation and can also be used as a natural way of inducing sleep.

deep breathing – A shallow or irregular breathing pattern caused by stress can upset the balance of oxygen and carbon dioxide in the body. During a time of stress, you can help expel excess carbon dioxide by exhaling for 5 long seconds and then letting your lungs refill naturally (don’t consciously inhale). Do this for 5 breaths in a row with your mouth closed and you should feel a sense of calm. Regular deep breathing can prevent illness, because the more stale air you exhale, the more fresh air you can inhale, which penetrates deeper into your lungs and doesn’t give all the little critters a moist, moist environment in which to multiply.

Surround yourself with love and positivity – You are who you surround yourself with. When it comes to friendships choose quality over quantity and surround yourself with people who inspire you. The effects of drama and gossip can be a great source of stress for some.

Retrain your thought patterns – this goes beyond trying to always see the bright side of things. The mind can exert a direct influence on the immune system. “The brain has the ability to modulate peripheral physiology,” says Richard J. Davidson, MD, director of the Affective Neuroscience Laboratory at the University of Wisconsin, “and modulates it in ways that may have health consequences.” Books like Ekhart Tolle’s Stillness Speaks and The Power of Now explore new ways of thinking that can clear the mind and promote stillness, peace, and what he calls “the joy of being.”