Managing stress with Natural Solutions
In our fast-paced world, stress has become a part of modern life, affecting people across all demographics worldwide. From societal demands or work, personal relationships to various pressures, stress manifests itself in many different ways. In saying this, it is important to understand the impact of stress on our mental and physical well-being in order to effectively manage it.
Stress can be defined as the body's response to any demand or challenge, whether it be physical, emotional, or psychological. The biological mechanisms of stress involve the release of hormones such as cortisol and adrenaline, which trigger the body's "fight or flight" response.
This can lead to a range of mental and physical effects, including anxiety, depression, insomnia, headaches, digestive issues, and even heart disease. In order to cope with the challenges of modern life, and combat the negative effects of stress, it is crucial to implement healthy lifestyle practices to maintain your overall well-being.
Understanding stress
Stress is the body's natural response to demands and challenges, whether physical, emotional, or psychological. It triggers a cascade of physiological reactions aimed at preparing the body to deal with perceived threats or pressures. This response, often referred to as the "fight or flight" response, is mediated by hormones such as cortisol and adrenaline, which mobilise metabolic resources, increase your heart rate, blood flow and oxygenation in an attempt to increase alertness.
Job life and work stressors are very common and can be a significant source of stress in our modern society. Such stressors contribute to chronic physical and mental health issues and eventually, the functioning on a community level. Being able to identify stress levels at both individual and community levels, offers opportunities for proactive intervention. By recognising the various sources and expressions of stress, a holistic approach to understanding stress emerges, paving the way for effective natural management strategies that encompass mental, physical, and social dimensions.
The biological mechanisms of stress
When we perceive a threat, whether it be a challenge at work, or a confrontational conversation with someone, our stress response begins in the brain, specifically the hypothalamus. The hypothalamus then triggers a cascade of signals which triggers the release of hormones from the pituitary gland, and then finally, cortisol and adrenaline from the adrenal cortex and the adrenal medulla.
Cortisol, often referred to as the "stress hormone," plays a central role in regulating various bodily functions, including metabolism, immune response, and the sleep-wake cycle. In acute stress situations, cortisol and adrenaline levels surge temporarily to help the body cope with the immediate threat. This in turn results in an increased heart rate and blood pressure, increased blood sugar levels, slower digestion, increased sweating, faster breathing, and potentially, tunnel vision. Although these adaptations are beneficial in dealing with an acute stressful situation,chronic stress can lead to prolonged elevation of these hormone levels, disrupting normal physiological processes and increasing the risk of various health problems.
The mental and physical effects of stress
The impact of stress affects physical health as well as your mental and emotional well-being. Chronic stress has been linked to an array of conditions, including anxiety disorders, depression, sleep issues, and cognitive impairment. Furthermore, stress can manifest in a multitude of physical symptoms such as headaches, muscle tension, digestive problems, and cardiovascular issues. Prolonged exposure to stress has the potential to weaken the immune system, making you more susceptible to infections and illnesses.
Healthy tips and recommendations on managing stress
Managing stress effectively is essential for maintaining overall health and quality of life. Here are some tips and recommendations to assist with coping with stress in order to best support your overall health and wellbeing during stressful periods:
1. Prioritising self care
When dealing with periods of high stress, it’s important to engage in low stress activities which promote relaxation and support your overall wellbeing. Doing these activities daily can be incredibly supportive. Breathing exercises, meditation, gentle stretching, yoga, and spending time in nature.
2. Consuming a balanced diet
When going through stressful periods especially whilst time poor, it can be easier to grab the convenience meals, and rely on stimulants whilst consuming these on the go. However, keep in mind that the meals which are balanced and nutritious are the meals which are going to be most supportive during these times. Opt for meals with a palm sized portion of protein, at least three different coloured vegetables, and wholegrains. Avoid energy drinks as well as the over consumption of coffee, other caffeinated beverages and tobacco. After a stressful day it may be tempting to unwind with some alcohol, however, limiting or eliminating alcohol completely during particularly stressful periods is advisable.
3. Staying active
If you are particularly stressed in the workplace, this may coincide with being sedentary and sitting all day (although this may not always be the case). Regular physical activity is not only beneficial for physical health but also helps reduce stress and improve mood by releasing endorphins, which are the body's natural feel-good chemicals.
4. Optimise sleep
Not getting adequate sleep during a period of high stress will only worsen the effects of stress on your mental and physical health. Sleep is one of the most effective ways to decompress and recharge. If possible, make sure you are implementing a relaxing evening routine with an hour of screen-free downtime each night before bed. You may also want to consider drinking a herbal tea to assist with relaxation after dinner. Teas such as chamomile, lavender, and lemonbalm can be particularly calming.
5. Establishing healthy boundaries
If you are naturally a ‘yes’ person, this can be challenging. However, overcommitting yourself during times of peak stress can lead to burnout. Learn to say no to commitments and obligations which contribute to feelings of overwhelm, and instead, prioritise tasks based on their importance and urgency.
6. Seeking support
It is important to know that non judgemental help is available when needed. Having a supportive network of friends and family to talk to is extremely helpful and supportive. However, often reaching out to a neutral person who you do not have a relationship with is often more effective, seeking help from mental health professionals for support and guidance when dealing with stressful situations can be very beneficial.
Natural health solutions for stress
In addition to lifestyle modifications, natural remedies and supplements can help alleviate stress and promote relaxation. A wonderful herbal remedy is Ashwagandha, a traditional herb used in Ayurvedic medicine for centuries for its adaptogenic properties.
Ashwagandha (Withania somnifera) is an adaptogenic herb, meaning it helps the body adapt to internal and external stressors, it supports the function of the adrenal glands, and assists in maintaining overall balance. It assists in modulating the body's stress response by regulating cortisol levels and supporting adrenal function. Studies have shown that ashwagandha supplementation can reduce stress and anxiety levels, improve mood, help with sleep, and enhance overall resilience to stressors.
Stress is an unavoidable aspect of modern life, but it doesn't have to dictate our well-being. By understanding the mechanisms of stress and adopting healthy coping strategies, individuals can effectively manage stress and mitigate its negative effects on mental and physical health. Incorporating natural remedies like ashwagandha into one's wellness routine can further support stress management efforts, offering a holistic approach to achieving balance and vitality in life.
In conclusion, stress is an unavoidable aspect of our modern lives. Stress, often triggered by external factors, can lead to a cascade of biological responses that affect various systems in our bodies and both the mental and physical effects of stress can be profound and systemic. In order to best navigate seasons of high stress, it is imperative to adopt healthy strategies to effectively manage stress and mitigate its negative effects. Some of these healthy strategies include eating a healthy diet, optimising and prioritising sleep, and seeking help and support from mental health support services.
Additionally, natural remedies like HIVITA Ashwagandha have been shown to be beneficial in reducing stress levels and promoting overall well-being. By acknowledging the significance of stress management and incorporating natural solutions into our daily routine, we can aim towards maintaining balance during periods of high stress.
