Do You Stress Yourself Out?

Stress can do a lot of damage to our minds, bodies, and spirits.  Stress is a normal psychological and physical reaction to the ever increasing demands of life.  According to the American Psychological Association, more than half of all women say they're highly stressed, which is an increase of 25% in the last four years. The #1 cause of stress in the United States is job pressures. 

 

How does stress affect your body and mind?

When your brain perceives a threat, it signals your body to release hormones such as adrenaline and cortisol to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off.

 

The most common physical symptoms of stress include fatigue, headaches, upset stomach, muscle tension, changes in appetite, and dizziness.  Many people also experience psychological symptoms including irritability, nervousness, and lack of energy.

 

Stress Management: Where to Start

Stress management is a necessary skill these days.  Start with identifying what triggers your stress, whether it is job pressures, events, relationship issues, or financial difficulties.  Then, try to start thinking about ways in which you can reduce your stress levels.  You can start with little things, such as turning your phone on silent or turning the television off when the evening news is distressing.  Always keep in mind that you are not alone, and your friends and family can provide you with help and support.  Going to the gym, yoga, being in nature, meditation, mindfulness, aromatherapy, and tai chi have all been proven techniques to reduce stress.

 

Scents and aromatherapy are also a great way to alleviate stress.  Lavender, for instance, has been proven to lower anxiety levels.  Coconut has been shown to reduce blood pressure, soothing our responses to stress.  Peppermint can reduce hunger levels and food cravings. 

 

Good news:  certain foods have been shown to reduce stress as well. Stress does have the tendency to lead individuals to poor food choices, which can do more damage to your health.  Try eating the following 8 healthy options to reduce the stress in your life:

 

1.       Turkey, which contains tryptophan, an amino acid that boosts serotonin and alleviates stress.  You can add turkey to some eggs in the morning or to your salad for a lunch or dinner.

2.      Spinach, which is a great source of magnesium, a mineral that promotes a sense of calmness.  Choose spinach over other lettuce.

3.      Salmon, which is full of Omega3 fatty acids, which boosts serotonin production.  Omega3s also help promote healthy circulation and inflammation.

4.      Nuts and seeds, which are a great source of Omega3s. 

5.      Oatmeal, which boosts serotonin production.  Oats have a lot of potassium and magnesium as well.  Add some nuts and seeds to your oatmeal!

6.      Citrus fruits, which are a great way to get Vitamin C naturally. Vitamin C helps boost your immune system which tends to weaken with stress.

7.      Sweet potatoes and carrots, which are a great source of fiber and carbohydrates, which boost serotonin production  They are also sweet which may offset sugar cravings.

8.      Don’t forget about a little bit of dark chocolate, which can reduce levels of cortisol and catecholamines. 

Are you suffering from Adrenal Fatigue?

You may notice from time to time that no matter what you do to stay healthy your body just will not respond correctly. Sometimes, there is more going on then meets the eye. It could be possible that your prolong periods of fatigue is coming from a common illness know as adrenal fatigue.

The adrenal glands are located at the top of each kidney. There are two parts: the medulla, which secretes the neurotransmitters norepinephrine, epinephrine and dopamine, and the cortex, which secrets glucocorticoids (cortisol), mineralcorticoids and androgens (sex hormones). Combined, these are referred to as adrenocorticoids. Exposure to prolonged stress leads to adrenal stress and adrenal insufficiency. The adrenals cannot produce enough adrenocortical hormones, and the entire body is affected. Loss of adrenal function can cause death.

When a real or perceived stress is experienced, a complex whole-body response is initiated in the brain and supported by the adrenal glands. Stressors can be physical, such as illness or trauma, or psychological and emotional.

The neurotransmitter epinephrine is released during a stress response. Epinephrine works on the sympathetic nervous system, which controls heart rate, breathing rate and blood pressure. Epinephrine also causes vasoconstriction, or narrowing of blood vessels, to help increase blood flow to vital organs and muscles. It causes the pupils to dilate to imporve vision. All of these responses help you when you have to fight or flee a danger.

Adrenal stress arises when, after prolonged exposure to stress, the body becomes adapted to the abnormally high levels of stress hormones and can no longer regulate cortisol production. The adrenal glands continue high output of these stress hormones. This causes a multitude of health problems similar to those found in Cushing's syndrome, a rare disease that affects the adrenal glands. High blood pressure, sleep problems, diabetes, depression, fatigue, truncal obesity and osteoporosis are the consequences of continuously elevated cortisol levels.

Natural Treatmen For Adrenal Fatigue

The last thing you may feel like doing when suffering from adrenal fatigue is exercising. However, exercising can give you an energy boost--try activities you'll enjoy, such as yoga, swimming or hiking.

Eat for long-lasting energy. Eat regular meals with lean proteins sources and complex carbonhydrates, as well as plenty of vegetables and fruit; refrain from eating junk food. Your overall nutrition is important for supporting the function of your adrenal glands.

You can supplement your diet with vitamins, especially B complex vitamins and Vitamin C. According to many experts, other supplements that may be useful for treating adrenal fatigue include astragalus, Siberian ginseng, cordyceps (a fungus), golden root and licorice root.