 |
| |
Stress,
Natural Remedies and Ways to Manage It
 |
Who
doesn't
suffer from stress? It's more than just a feeling of being overwhelmed,
it affects the chemistry of your entire body. If you
don't
find a way to manage it or get rid of it, it could eventually lead to a
variety of
diseases.
|
 |
What is stress?
 The
most basic definition is that it is any physical or emotional
challenge that causes our body to adapt in a healthy manner. Another
word commonly used to describe this is worry or anxiety.
When you are being attacked by a wild animal (a physical challenge),
your body chemistry will
dramatically change so that you are prepared and able to either "fight"
or
"flight". It has survival value and that's what this response was
designed to do.
However, in today's fast-paced, high-demand society, we are being
physically and emotionally challenged constantly. It's never ending!
This is what is called chronic stress. And it's not good for your
health.
When you hear someone say that they are "stressed out", they are
referring to chronic stress or anxiety. This condition is strongly
linked to heart
disease, hives and rashes. It is even believed to
cause stomach ulcers, chest
pain, seizures and gray hair!
Remember, not all stress is bad. Exercising induces stress in your
body. That's the good kind of stress. It is not chronic either.
Read on to discover answers to the most frequently asked questions to
this unhealthy state. Find out what natural remedies you can use to
treat this harmful condition.
Facts and
Frequently
Asked Questions on Stress (FAQ's)
Natural Remedies for
the Treatment of Stress
| Natural
Remedy |
What
experts say about them |
Rhodiola
(Rhodiola rosea) |
 (What's this?)
Rhodiola is shown to help
protect against fatigue and suppress anxiety.
One clinical study showed
that taking rhodiola helped fight off fatigue in those people
doing shift work.
Dose:
Take 100 to 170 mg once or twice daily.
|
B-Complex
Vitamins
|
The B-vitamins are needed to maintain proper functioning of the
adrenal glands and nervous system. Deficiency in this vitamin can
reduce your ability to respond to anxiety.
Dose: Take a 50 or
100 B-Complex vitamin daily.
|
Ginseng, Panax
|
Ginseng is a potent adaptogen and it has been extensively used around
the
world for its ability to reduce anxiety, boost mental
function, treat impotence
and
reduce fatigue.
Dose:
Take 100 mg once or twice daily.
|
| Tyrosine |
Tyrosine is an amino acid. Taking tyrosine helps to reduce fatigue and
the effects of stressful situations on the body.
Dose:
Take up to 10 grams daily or 100 mg per kilogram of body weight.
|
| Lavender |
Lavender
is shown to have a calming and relaxing effect on the body in several
clinical studies. As well, lavender oil used in aromatherapy is often
recommended by experts for reducing anxiety.
Dose:
Aromatherapy
- Place several drops of lavender oil in a cup of hot water and inhale
three times daily.
Decoction
- Use 1 to 2 teaspoons of the leaves in 250 mL of water. Boil for 15
minutes. Drink one to two times daily.
Tincture (1:5)
- Use 30 to 60 drops daily.
|
| Chamomile |
Chamomile has been shown to be helpful in managing anxiety and it acts
as a mild sedative.
Dose: Infusion - Use
2 to 5 grams of the leaf three or four times
daily. Steep
for 15 minutes and drink.
Extraction (1:1)
- Use 1 to 4 mL up to three times daily.
|
Lemon Balm
(Melissa officinalis) |
Several clinical studies show that lemon balm is helpful in treating
anxiety.
Dose:
Suggested dose is 150 to 600 mg taken up to three times daily or at
bedtime.
Note: In clinical trials, a single dosage from 300 mg to as high as
1,800 mg of the dried leaf have been used.
Tea:
Use three or four times daily.
Tincture (1:5)
- Use 2 to 6 mL up to three times daily.
|
| Valerian |
Valerian is shown to promote relaxation and shows calming properties.
Dose:
Take 400 to 900 mg daily 1 hour before bedtime. Bedtime is the best
time to take it as it may cause drowsiness.
|
| Vitamin
C |
Animal studies show that vitamin C can reduce blood levels of
stress-related hormones. Vitamin
C serves many purposes in maintaining health including adrenal
function.
It's needed for the body to make essential neurotransmitters to allow
for proper transmission of nerve signals.
Dose:
Take 500 mg once to twice daily.
Click here
to get the full comprehensive review on this essential vitamin.
|
| Siberian Ginseng |
Siberian ginseng is used historically to help the body adapt to
stressful situations.
Dose:
Take 400 mg daily.
|
| Ashwagandha |
Ashwagandha is shown to help the body better cope with anxiety.
Dose:
Click here
to see various dosages.
|
| Bioflavonoids |
Bioflavonoids such as rutin can be helpful in allowing the body to cope
better.
Dose:
Take 300 to 2,000 mg (0.3 to 2 grams) daily. Divide the dose up to two
or three times daily.
|
| Catnip |
Catnip
is shown to have a calming and relaxing properties in lab and animal
studies. The smell of catnip induces euphoria (a "high") in cats.
Dose:
Click here
to get the various dosing information from our detailed review of this
herb.
|
| Astragalus |
Astragalus is an adaptogen, a herb that
can boost the body's ability to fight off physical and mental stress.
Dose: Click here
to get the various dosing information from our detailed review of this
herb.
|
Magnesium
&
Calcium |
Helpful
Magnesium
and calcium is needed for proper nerve and muscle function and cause a
calming effect. Excessive anxiety can cause the body to use up these
essential minerals.
Dose:
Take at least 500 mg of calcium and 200 mg of magnesium daily.
|
Frequently
Asked Questions & Facts
What
are some signs and symptoms of stress?
There are many physical signs and symptoms. They may include the
following:
- Acne outbreaks
- Anxiety and nervousness
- Blood sugar level imbalance (high and low)
- Changes in weight
- Changes in appetite
- Chest pain
(angina)
- Chronic Fatigue
- Decreased immune system function (leading to
increased risk of infections)
- Depression and mood disturbances
- Erectile
dysfunction (ED)
- Fast or racing heart beat
- Fatigue
- Fibromyalgia symptoms
- Hair Loss
- High
blood pressure
- Inability to fall asleep (insomnia)
- Inability to remember things
- Infertility (male and female)
- Lack of concentration
- Loss of hair or gray hair
- Loss of sex
drive
- Muscle tension
- Poor wound healing
- Skin problems (hives and rash)
- Stomach and digestive problems
- Sweating
- Tension headache
- Worsening of asthma
Many of these symptoms are general in nature so it is important to rule
out other health conditions. Consult with your family doctor to rule
out other causes of these symptoms.
What
are the effects of stress on your body?
Under
stressful conditions, the
pituitary glands make a hormone called adrenocorticoptropic hormone
(ACTH) that stimulates the adrenal glands (sitting above the kidney) to
release cortisol and adrenaline. Cortisol causes profound changes in
body chemistry and adrenaline increases the heart rate and blood
pressure.
Cortisol
stimulates the liver to release glucose into the bloodstream, reduces
inflammation (to reduce pain) and to allow the blood to clot easier.
This is an essential response to allow your body to either "fight"
(defend yourself) or to "flight" (run away from the danger).
At
night when you rest, cortisol is destroyed and body chemical goes back
to normal. However, when you are constantly exposed to stressful
situations, this cycle is
left in the "on" state all the time and the body becomes "out of
balance".
This
causes serious damage over time and your body and adrenal glands "wear
out" and this leads to all kinds of health problems. Eventually, your
entire body "wears out".
How
does stress affect your overall health?
Chronic and severe anxiety is linked to various health disorder such as:
Is
chest pain
a sign of severe stress?
Possibly. Again, because stress mimics many other health conditions, it
is important to rule out chest pain
due to heart disease.
However, if you suffer from heart disease,
chronic anxiety may trigger angina.
Does
exercise reduce stress?
Yes. Exercise and adequate sleep
is an essential element in the management of this state. Exercise
allows
you to release your "nervous energy" and has a calming effect
afterwards. Exercise could be vigorous (jogging) or calming (yoga).
Exercise also conditions your body to cope better.
Can
stress cause hypertension
(high blood
pressure)?
Yes. See the section on What are the effects on
your body?
Can
stress cause hives?
Yes. Stress-induced rash and hives have been reported by patients
suffer from stress.
Is
there evidence of stress causing seizures?
Possible. Severe chronic anxiety
causes imbalance in your body's hormonal system and nervous system. In
individuals who have a history of seizures disorder, it may increase
their risk of suffering from seizures.
In otherwise healthy
individuals, this is an uncommon event. However, many factors are
involved including the severity and length of time the person is
suffering from chronic anxiety.
What
lifestyle changes can I make to reduce stress?
Lifestyle
things to avoid:
- Quit smoking. Smoking does give
temporary relief at the price of damage to the body
permanently at a later time.
- Don't
use alcohol to cope. It simply masks the problems (by
numbing your brain) and will lead to more serious problems down the
road.
- Avoid
using prescription sedatives when possible. Ultimately, you'll need to
get to the root of the
problem or it will continue to be there.
Lifestyle
things to do more of:
- Attitude
is everything. Although not easy, it is essential that you work towards
developing a positive attitude towards life's challenges.
- Recognize
that many things in life you have no control over. Focus on those that
you have some control over. Find out things that triggers anxiety so
that you are better prepared when it happens again.
- Establish
or re-establish relationships with friends and family members.
- Mild,
moderate or vigorous exercise allows you to "release" the stress and
actually makes your body more able to cope.
- Time
management and scheduling of activities go a long way.
- Make a
list of things you need to do (if that's what stressing you out).
Prioritize them and work on them one at a time. Realize that you can
not
get to all the tasks at once.
- Listen
to music if you enjoy it. Music therapy has been shown to be able to
modify a person's emotion and mood and can help with reducing stress.
- Relaxation exercises. Set aside 10-20 minutes
daily or every other day. Sit
comfortably, close your eyes imagine relaxing all the muscles in your
body. Breathe through your nose and become aware of your breathing.
Have background music playing if you desire it.
What
dietary changes can I make to better manage stress?
Foods to eat
more of:
- Eat more fruits and vegetables and whole grains
foods.
- Drink more water (8 glasses a day).
- Keep the brain functioning with essential fatty
acids such as omega-3's
found in fish oil.
Foods to eat
less of or avoid:
- Caffeine
and alcohol. Avoid soda with caffeine and keep alcohol down to
less than one glass a day. (Heck, eliminate them both completely if
possible.) Click
here to get a list of foods containing caffeine.
- Avoid sugars from candies and soda as they
affect blood sugar levels and may cause mood disturbances.
- Avoid unhealthy eating patterns and fast foods.
Back to Top
References
Revised: January 25, 2010
Use the search box below to
quickly find what you are looking for!
|
|
