Stress Management
Stress is our body’s biological response to changes in our physical, mental, and emotional environment. It is a normal part of life, especially when experiencing a threat of any kind, such as being chased by a predatory animal, driving icy winter roads, or finding yourself in an accident. These are not ideal situations, but stress in times like these are beneficial to us, giving us a short-term increase in things like cognitive function, motivation, and immunity. Stress starts to pose a real health problem when our brains perceive non-threatening experiences as threatening ones on a regular basis.
When experiencing a stressful situation, there is an increase in the secretion of many hormones in the body, but the main ones are Epinephrine (aka Adrenaline), Norepinephrine, and Cortisol. Each of these hormones plays a slightly different role in the body, while simultaneously working together to ensure you are at peak awareness and ability in the face of stress.
Epinephrine and Norepinephrine – “Fight or Flight”
Epinephrine is a hormone produced by the Adrenal Glands. When your brain detects danger, it sends signals to the adrenals to secrete epinephrine. Effects come on rapidly in a wide array of symptoms such as elevated heart rate, heightened senses, heavy breathing, heightened pain tolerance, and increased strength.
Norepinephrine is very similar in structure to Epinephrine but has a more specific use in the body. It is both a hormone and a neurotransmitter, produced from the Adrenals, as well as neurons in the brain. Norepinephrine’s main function is to increase and maintain blood pressure. It also shifts blood flow in the body; away from areas it’s not needed in the moment, like the skin and digestive system, and into the muscles and circulatory system to allow for a quick get-away.
Cortisol – The Stress Hormone
Cortisol is the primary hormone involved in the stress response. It plays a large role in the maintenance of blood sugar, increasing glucose in the bloodstream, making it readily available to be used by the brain and muscles. Cortisol increases the availability of substances that repair tissues, regulates metabolism, reduces inflammation, and assists with memory.
While these hormones are all beneficial in acute situations, long-term exposure can cause physical and mental harm. Chronic stress can manifest in the form of:
Chronic Fatigue
Headaches
Digestive Issues
Aches, Pains, and Muscle Tension
Insomnia
Weak Immunity
Anxiety
Depression
Mood Swings
Luckily, there are many ways we can manage stress as it arises.
Stress Management Practices
Exercise – It is one of the best things we can do for ourselves. Activities like jogging, yoga, weight training, and sports can flood the brain with stress-busting hormones called endorphins. Aim to get at least 30 minutes of moderate-intensity exercise per day.
Sleep – Getting quality sleep is crucial for stress reduction. Sleep is a time for your body to rest and restore itself. To get a restful sleep, it is recommended to turn off your cellphone, TV, or computer at least 1 hour before bed. You may also benefit from reducing caffeine intake, especially after 3pm. Creating a bedtime routine for yourself is also helpful; try a calming bath, herbal tea, and reading a chapter from a book.
Meditation – A daily meditation practice can do wonders on your mental health. Even as little as 10 minutes a day has been shown to provide benefits, and you can do it almost anywhere. All that is required of you is to sit in a safe and comfortable spot, close your eyes, and hold your attention to your breath. The stress will melt away from there.
Gratitude – The practice of being grateful. When you feel stress arising, give yourself a few minutes to think of 3-5 things you feel grateful for in that moment. Doing this can prevent negative thought patterns from forming. It also takes your attention away from the stress triggers and puts it towards things that bring you joy.
Diet & Supplementation
Nutrition plays a huge role in how well we can handle stress. It is important to steer clear of refined carbohydrates, hydrogenated oils, or heavily processed foods. Being under stress depletes nutrient stores rapidly, so our bodies require nourishing foods even more than under normal circumstances. Foods like nuts, high-quality fruits, leafy greens, and fatty fish supply our bodies with the nutrients we need to undergo stressful situations.
Supplementation can also help. B vitamins and vitamin C deplete rapidly under times of stress, so it is highly recommended you replenish these water-soluble vitamins daily, either through a multivitamin or B-complex.
Magnesium is a calming mineral and can help to relax tense muscles and aid in sleep. GABA, a naturally occurring neurotransmitter in the brain, can be taken in supplement form also. It is fast-acting on acute anxiety and affects the same neural pathways as benzodiazepines.
Adaptogens
Adaptogens are a class of herbs that physiologically help your body adapt to stress. Research shows adaptogens can fight fatigue, enhance cognitive function, aid anxiety, and depression. Herbs like ginseng, rhodiola, holy basil, ashwagandha, and medicinal mushrooms are highly beneficial for times of stress. They have the ability to adapt their function according to what our bodies need.
Nervines
Nervines are tonic herbs that relax and nourish the nervous system. They are often mild sedatives, and often help with sleep quality. Nervine herbs include passionflower, valerian, lemon balm, and kava kava. They are best taken in the evening as they may cause mild drowsiness.
So what’s right for you?
Everyone is different, and managing stress is a completely unique journey. Just focusing on one or two of these suggestions could make a huge difference in your stress levels. Always listen to your body and check with one of our Wellness Advisors or your health professional for help and advice. To see some of our recommended supplements check out the links below and shop Amaranth Wellness to get delivery right to your door: