The Power Behind Adaptogens
Adaptogens, far from being a recent discovery, have been integral to diverse civilizations throughout history, with roots embedded in traditional practices like Chinese medicine that span centuries. Remarkably, these natural remedies are experiencing a resurgence in popularity today.
In this exploration, we will delve into the following aspects:
Understanding Adaptogens: Discover the essence of adaptogens, unraveling their historical significance and how they have transcended time and cultures.
Mechanism of Action: Explore the intricate workings of adaptogens, shedding light on the physiological processes that make them unique and beneficial.
Associated Effects: Investigate the purported effects of adaptogens, providing insights into their potential contributions to well-being and resilience.
Common Adaptogens: Identify and familiarize yourself with some prevalent adaptogens, drawing from a diverse array of sources and traditions.
Guidance on Use: Conclude with practical advice on the judicious use of adaptogens, offering considerations for seamlessly integrating them into your lifestyle.
This article aims to empower you with newfound knowledge, enabling you to apply it practically and enhance your overall well-being.
Ginseng
WHAT ARE ADAPTOGENS?
Adaptogens are defined as being natural or synthetic active compounds which mainly help our body and mind in adapting to stress. After stressful times, these compounds are claimed to provide a sense of homeostasis or rebalancing after a stressful encounter, helping to reset our body's stress levels.
I have previously written about the dangers associated with chronically high stress levels, and you can read about them here.
Natural types of adaptogens, as described below, are sourced from a variety of plants, while synthetic adaptogens are chemically produced. Both types usually come in the form of a supplement such as tablets or powders.
Apart from helping your body adapt to stress, adaptogens are also useful for promoting post-exercise recovery, rebalancing of hormones, and aiding in immune function. We will be discussing all of these further on.
Overall, adaptogens have to meet three different types of criteria in order to be considered as an adaptogen:
They have to be specific and help the body overcome different adverse conditions, whether that be physical or environmental stress.
They have to positively contribute to the physical impacts of stress.
They must not harm or interfere with the usual workings of the body.
Cordyceps
HOW DO THEY WORK?
In order to understand how adaptogens work, you have to understand our body's natural stress response.
Whenever we go through a physical or mental stressor, our body goes through a process known as General Adaptation Syndrome (GAS).
GAS is made up of three different stages: Alarm, Resistance, and Exhaustion.
Alarm stage:
Here, your body receives the initial stressful stimulus, which is also known as initiating your fight or flight response.
This stage is paired with the activation of the autonomic nervous system and the release of a variety of different hormones such as adrenaline and noradrenaline from your adrenal glands.
These hormones cause the usual sensations associated with stress, such as an elevated pulse, breathing rate, and blood pressure.
Resistance stage:
In the resistance stage, your body tries to repair or ease that initial stress response and allow your body to calm down again.
If the stressful situation is no longer present and you can overcome it, then your body will work towards lowering your pulse, breathing rate, and blood pressure.
However, if the stressful situation persists or if you do not resolve the stress, then your body will not get the signal to calm down and will continue functioning in a stressful state with a high production of stress-related hormones.
Exhaustion:
This stage occurs when we live in a constant state of elevated stress, which is not only a genuinely harmful state for our body to live in but also comes with draining you of your physical, emotional, or mental resources to the point where your body is no longer able to cope with stress.
Some common signs of exhaustion include feeling fatigued and a sense of burnout; however, I have written more about the associated effects of chronic stress here.
Now, how do adaptogens help here?
Adaptogens are believed to help extend your body's resistance phase by providing a stimulating effect that holds off exhaustion. This means that instead of crashing or being overwhelmed by a stressful event, you are able to hold off that exhaustion for longer and find a sense of balance to carry on.
By adapting to the stressful situation at hand, it allows you to better handle it and perform better while being under stress, which works to improve your overall health and well-being.
Reishi
COMMON ADAPTOGENS
Below, you can read about some common adaptogens you can find nowadays and their associated health effects:
American ginseng (Panax ginseng): Has been shown to boost memory, reaction time, promote a state of calmness, and boost the immune system. Ginseng is also used for fighting fatigue.
Ashwagandha: May help in reducing stress and general anxiety, as well as decreasing chances of developing depression.
Reishi: This is a type of mushroom which has been shown to boost the body's immune function and is commonly studied for its effectiveness in treating cancerous tumors.
Cordyceps militaris: Has been shown to boost stamina, as well as having potent anti-cancerous and anti-inflammatory effects.
Goji berries: These berries have been shown to boost energy levels, enhance physical and mental performance while promoting deeper sleep and a greater sense of well-being.
Rhodiola rosea: Helps to delay mental or physical fatigue as well as depression.
Schisandra berry: This may help to boost endurance, mental performance, and working capacity. It was also shown to improve concentration and body coordination.
Tulsi (holy basil): Promotes a focused state and postpones mental fatigue while also improving memory and thinking concentration.
Schisandra berries
SAFETY AND PRECAUTIONS
Adaptogens are able to elicit quite powerful and noticeable effects on the body and mind.
It is best to always consult with a doctor or naturopathic physician who can advise you on which adaptogens are most suitable for you, what dosage to administer, and what are some relevant side effects that are associated.
It is also worth noting that certain adaptogens may negatively interact with any other medications you may be taking, so they may not be suitable for everyone.
Additional precaution is needed if you are pregnant or breastfeeding, as some adaptogenic supplements may not be suitable for a developing fetus.
Overall, always consult with a professional before taking any substance that has the ability to impact your body's functioning.
KEY IDEAS
In today's blog post we have looked into what adaptogens are, how they carry out their relevant effects and what are some common adaptogens that you can get your hands on today.
REFERENCES
Msj, J. C. (2022, September 9). The No BS Guide to Adaptogens for Hormonal Balance and Stress. Healthline. https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens#how-to-use-them
What are adaptogens and should you be taking them? (n.d.). UCLA Health. https://www.uclahealth.org/news/what-are-adaptogens-and-should-you-be-taking-them
Starkman, E. (2021, June 28). Adaptogens: What to know. WebMD. https://www.webmd.com/balance/adaptogens-what-to-know
Rdn, B. L. M. (2023, June 5). What to know about adaptogens. Verywell Health. https://www.verywellhealth.com/what-are-adaptogens-4685073
Learning How To Truly Relax
With the winter holidays being right around the corner, it is a time where many of us take some time to rest and recharge ourselves, slow down from our usual daily lives, and take time to look back on the year. This is of fundamental importance for us to do, since we all have limited capacities of energy to use, which eventually has to be replenished.
However, as much as rest and taking time to recharge are important for our well-being, society nowadays has a generally negative or almost looked-down-upon perception of rest. A lot of culture nowadays that surrounds work and hustling centers around eliciting the constant subtle pressure of having to always work/be productive. As a consequence, whenever most of us feel the need to take a break or relax for a bit, many of us will find ourselves feeling guilty for wanting to relax, which further makes us stressed and creates a set of conflicting emotions within us.
With the ever-expanding presence of online work, social media, and general connectivity through online channels, it is now easier than ever to be 24/7 connected to all the happenings around the world, within your job, or to see how your friends are spending their time. While this connectivity does have its upsides, it has the major downside of making it very hard to disconnect from this outside world and really take time off for yourself when you need it, without feeling judged or guilty for doing so.
Therefore, how do we best make sure that when we feel the need to take a break and relax, we make sure that this break will really be as restful as possible, and how can we discover the methods of relaxation that work best for us?
These are all important questions that we will be looking into below.
WHAT HAPPENS IF WE DON’T REST?
We all need some amount of tolerable stress in our lives, which in the end motivates us to act or can even save our lives in a dangerous situation.
However, being in a chronically stressed state where our fight or flight mechanisms are constantly activated is also not good, as permanent stress can cause serious damage and harm to both our mental and physical health. I have written about the effects of chronic stress before here.
Below are some common observations and symptoms associated with having a lack of rest:
Migraines and headaches
Forgetfulness and confusion
Chest pains and possible heart problems
Finding it hard to focus and concentrate at work
Having a lack of energy
Permanently elevated blood pressure
Sleeping issues such as insomnia or nightmares
Increased reliance on stimulants like drugs, alcohol, or tobacco
A change in appetite
Being sick or ill more often
Poorer quality performance at work or in school
Being irritated more easily or overreacting to minor annoyances
Loss of interest in being punctual or showing up in a presentable manner
Social isolation and withdrawal from social activities
Experiencing burnout
BENEFITS OF TAKING A REST
Taking the time to recharge can have an immensely positive impact not just on your productivity and effectiveness at work when you get back, but is also of fundamental importance for your mental well-being and happiness.
Below, you can find some of the main benefits associated with taking time off work:
Improved clarity of mind and thinking
Better decision-making
Becoming better at reevaluating our priorities and current routines
Encourages us to live more in the present moment
Reduces stress and anxiety overall
Improves our sleep quality
Having a healthier cardiovascular system
Improves our focus and concentration abilities
Increases productivity and our ability to get high-quality work done
TIPS FOR HOW TO REALLY RELAX
Establish the basics
Know which activities actually relax you (Eg: Going for a walk, taking a bath, listening to a favorite playlist, painting, etc.)
Assess your current restfulness state by asking yourself how rested you currently feel.
Listen to your body: What is it telling you that it needs right now? Is it rest?
Mindset shifts
Get rid of the idea that you have to “earn” your rest or downtime.
Remind yourself about how taking time for rest supports your work.
Realize that relaxing isn't a selfish activity but is something that all of us have to do.
Be intentional about your rest time (Eg: Don't say that you will rest and then spend the whole time thinking about what you still have to do).
Start seeing rest as an essential part of your well-being journey instead of an optional one.
Identify what aspects of your life you can control and what you can't to help you relax your thoughts.
Practical Methods
Try a social media detox for a couple of days or a week and assess how you feel afterward.
Implement a mindfulness practice into your everyday life like breathwork, meditation, or yoga, which allows you to live more in the present moment.
Get your thoughts and worries out of your head by writing them down.
Put down your thoughts and worries onto paper or outside of your head.
Visualize yourself being in a place that makes you feel the most happy and at peace.
Spend some time in nature.
Take part in any form of exercise that you enjoy and find relaxing.
Schedule regular breaks throughout your day.
Establish a ritual to signal to your body that it is time to relax and switch off from work.
Go on vacations or weekend trips if and when possible.
Ask for help when you need it and don't be ashamed about that.
KEY IDEAS
In todays blog post we have discussed the importance of taking genuine time off of work and most importantly how we can properly relax during this winter holiday season to return back to 2024 rested and recharged.
REFERENCES
Borges, A. (2020, August 20). How to relax when it feels impossible. SELF. https://www.self.com/story/how-to-relax-according-to-therapists
Allen, V., Jr PhD. (2023, August 22). 7 Therapist-Approved tips for anyone who sucks at relaxing. Wondermind. https://www.wondermind.com/article/how-to-relax/
Cirino, E. (2019, April 3). How to Relax: Tips for chilling out. Healthline. https://www.healthline.com/health/stress/how-to-relax#takeaway
Dibdin, E. (2022, October 24). 20 ways to relax & Unwind. Psych Central. https://psychcentral.com/health/ways-to-relax-unwind#bedtime-routine
Understanding And Coping With Stress
Wether you are currently going through a stressful period of your life or not, we all experience stress at some points in our lives which is why I wanted to look into this topic more thoroughly.
Even though I have previously written about stress here, I wanted to provide an additonal understanding of this topic by explaining the biological mechanisms behind our stress response, what are some common symptoms of stress that we can recognize as well as exploring the negative impacts of chronic stress on our bodies. We conclude with talking about ways to manage your stress levels better because to know how to do that is a true super power in todays fast paced world.
I hope you enjoy and are able to gain a some new knowledge and understanding of stress and how to best deal with it.
WHAT IS STRESS?
Stress is a natural response of our bodies to various life situations and pressures.
It can be triggered by new or unexpected events that challenge our sense of self or situations where we feel a lack of control. The way we handle stress varies from person to person and can be influenced by factors such as genetics, early life experiences, personality traits, and social and economic circumstances.
When we encounter stress, our body releases stress hormones, which initiate a "fight-or-flight" response and activate our immune system. This physiological reaction is designed to help us respond effectively to potentially dangerous situations. In some cases, this stress response can be beneficial, enabling us to overcome fear or discomfort, whether it's running a marathon or giving a speech. Typically, once the stressful event subsides, our stress hormone levels return to normal, and there are no lasting effects.
However, excessive or chronic stress can have adverse consequences. It can lead to a prolonged state of "fight-or-flight," leaving individuals feeling overwhelmed and unable to cope. Over the long term, this persistent stress can take a toll on both physical and mental health. Stress is essentially the body's way of reacting to perceived threats, prompting a complex chemical reaction that readies us for action and self-preservation. This includes increased heart rate, rapid breathing, muscle tension, and elevated blood pressure, all geared towards preparing us to protect ourselves from harm.
CAUSES OF STRESS
There are many factors which can contribute to our stress levels rising, including:
Being under lots of pressure to do something
Facing big changes in your life
Experiencing a change in your relationships
Being worried about something
Responsibilities which you find overwhelming
Feeling a lack of control over the outcome of a situation
Going through a period of uncertainty
Experiencing discrimination, hate or abuse either at work or home settings
COMMON SYMPTOMS OF STRESS
Everyone experiences stressful situations every once in a while so here are some useful lists of stress related symptoms which are grouped by emotional, physical, cognitive and behavioral symptoms:
Emotional symptoms
Being easily agitated and frustrated by yourself or others
Finding it hard to calm down and relax
Feeling intensively overwhelmed
Feeling as though you are loosing control and that you need to assert more control
Being afraid
Being worried and anxious most times
Experiencing prolonged periods of sadness or depression
Physical symptoms
Headaches and migraines
Feeling lethargic and a lack of energy
Having stomach and digestion related issues such as poor digestion, constipation, diarrhea or nausea
A rise in pulse and possibility of heart palpitations
Shallow breathing or even hyperventilation
Restlessness and insomnia
Tense muscles and pains around he body
Poorer immune health with more colds and infections
Cold sweats
A loss in libido and sexual desire or ability
Being fidgety, nervous or shaky
Having a clenched jaw and grinding of teeth
Having a dry mouth and finding it hard to swallow
Cognitive symptoms
Finding it hard to calm down your minds racing throughs
Poor focus and concentration
Experiencing constant worrying, anxiety and thinking about something
Forgetfulness and being disorganized
Poor judgment
Impaired decision making
Being more inclined to be pessimistic
Behavioral symptoms
Experiencing changes in appetite (Eating more or too little)
Use of stimulants such as alcohol, drugs or cigarettes
Withdrawing from social circles
Being less tolerable to other people
Being prone to more procrastination and avoiding of responsibilities
Sleeping issues (Falling asleep or staying asleep)
Being more indecisive and inflexible
Making worse decisions in general
Experiencing sexual problems
Part taking in nervous behaviors: Nail biting, fidgeting and pacing
UNDERSTANDING THE NATURAL STRESS RESPONSE
When a perceived threat comes into play, the brain's hypothalamus, a small but crucial region at its base structure, initiates a complex alarm system within the body. Picture a scenario where a large dog barks at you during your morning walk; this qualifies as a perceived threat. Through a combination of nerve and hormonal signals, this system activates the adrenal glands, situated atop the kidneys, prompting them to release a surge of vital hormones, including adrenaline and cortisol.
Adrenaline swiftly elevates your heart rate, increases blood pressure, and boosts energy levels. Meanwhile, cortisol, the primary stress hormone, raises blood sugar (glucose) levels, enhances the brain's utilization of glucose, and makes substances available for tissue repair. Notably, cortisol also temporarily suppresses nonessential bodily functions like digestion, reproduction, and growth processes. This intricate natural alarm system also communicates with brain regions responsible for regulating mood, motivation, and fear.
The stress response unfolds within the brain itself. When an individual encounters danger, whether it's an oncoming car or another threat, sensory information from the eyes or ears is sent to the amygdala, a brain region involved in emotional processing. The amygdala quickly interprets these sensory inputs, and upon detecting danger, promptly transmits a distress signal to the hypothalamus.
The hypothalamus serves as a command center, facilitating communication with the rest of the body via the autonomic nervous system. This system regulates involuntary functions like breathing, blood pressure, heartbeat, and the dilation or constriction of critical blood vessels and bronchioles in the lungs. The autonomic nervous system comprises two components: the sympathetic nervous system which initiates the fight-or-flight response to provide an energy surge for responding to perceived threats, while the parasympathetic nervous system induces the "rest and digest" response to calm the body after the threat subsides.
Following the amygdala's distress signal, the hypothalamus activates the sympathetic nervous system, relaying signals through autonomic nerves to the adrenal glands. These glands respond by releasing epinephrine (adrenaline) into the bloodstream, setting off a cascade of physiological changes. The heart beats faster, directing blood to vital organs and muscles, raising pulse rate and blood pressure. Breathing quickens, and lung airways open wider to maximize oxygen intake, sharpening sensory perception. Simultaneously, epinephrine triggers the release of stored blood sugar (glucose) and fats into the bloodstream, providing energy throughout the body.
These responses unfold so rapidly that individuals often act before fully processing the situation consciously. As the initial surge of epinephrine diminishes, the hypothalamus triggers the second phase of the stress response through the HPA axis, involving the hypothalamus, pituitary gland, and adrenal glands. This hormonal network maintains the sympathetic nervous system's activity when the brain perceives an ongoing threat. If the perceived danger persists, the hypothalamus releases corticotropin-releasing hormone (CRH), which signals the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH, in turn, prompts the adrenal glands to release cortisol, keeping the body on high alert. When the threat eventually dissipates, cortisol levels drop, and the parasympathetic nervous system takes over, alleviating the stress response.
HOW DOES CHRONIC STRESS IMPACT OUR HEALTH?
Chronic stress can have profound impacts on our health and if we don't take care to calm down our stress responses we can be putting our bodies at serious risk of disease and ill health. below you can find out how being persistently under stress impacts your mental and physical health:
Mental health
Depression
Anxiety
Finding it hard to focus
Issues with memory
Physical health
Digestive issues and discomforts
Muscle tensions and pain
Issues with sleeping properly
Weight gain and obesity
Eating disorders
Sexual dysfunctions
Consistent headaches
Being more prone to heart disease, heart attacks and strokes
Elevated blood pressure
Excessive hair loss
Skin issues: Acne, psoriasis and eczema
10 WAYS TO BETTER MANAGE YOUR STRESS
Recognize Stress: First, acknowledge when stress becomes a problem in your life. Be attentive to physical and emotional signs like muscle tension, fatigue, or headaches, and categorize stressors into manageable, time-dependent, or uncontrollable categories.
Make Necessary Changes: Evaluate your commitments and responsibilities to identify areas where you can make changes. Prioritize tasks, delegate when possible, and reorganize your life to avoid feeling overwhelmed.
Build Supportive Relationships: Cultivate relationships with friends and family who can provide practical advice and emotional support. Engaging in social activities and volunteering can broaden your social network and boost your mood.
Maintain a Healthy Diet: A well-balanced diet can positively impact your mood. Ensure you're getting essential nutrients and stay hydrated to support your mental well-being.
Monitor Smoking and Drinking: Reduce or eliminate smoking and excessive alcohol consumption, as they may initially appear to relieve tension but can exacerbate stress and anxiety.
Exercise Regularly: Physical activity, even in small amounts, can help manage stress by releasing endorphins that elevate your mood. Start with short walks a few times a week.
Take Breaks: Prioritize self-care and relaxation. Balance your responsibilities with moments of rest and self-indulgence to reduce stress levels.
Practice Mindfulness: Incorporate mindfulness meditation into your routine. Research suggests it can effectively manage and reduce stress and anxiety.
Prioritize Sleep: Improve sleep quality by reducing caffeine intake, limiting screen time before bed, and creating a to-do list for the next day to clear your mind.
Be Kind to Yourself: Keep things in perspective and avoid excessive self-criticism. Cultivate a positive attitude by focusing on the things you're grateful for in life.
Additionally, consider these bonus tips for stress management:
Take Control: Empower yourself by taking control of your life and actively seeking solutions to your problems.
Connect with Others: Build a strong support network with friends, family, and colleagues to share and alleviate your stress.
Allocate "Me Time": Dedicate time to activities you genuinely enjoy to balance the demands of work and life.
Challenge Yourself: Set goals and embrace challenges, fostering confidence and an active lifestyle.
Avoid Unhealthy Habits: Resist the temptation to rely on alcohol, smoking, or caffeine as coping mechanisms.
Help Others: Engage in volunteer work or small daily acts of kindness to boost resilience and well-being.
Work Smarter: Prioritize tasks that truly matter and accept that not everything can be done at once.
Maintain Positivity: Cultivate a positive outlook by recognizing daily successes and things for which you're grateful.
By incorporating these strategies into your daily life, you can effectively manage and reduce stress, leading to improved mental and physical well-being.
If you are further interested into how to create a life filled with more calm, you can read about that here.
🧠 KEY IDEAS
In today's blog post, we delve deep into the intricate topic of stress, encompassing a comprehensive exploration that spans from defining what stress truly entails and uncovering its root causes to unraveling the intricate biological mechanisms that underlie our stress responses. Moreover, we embark on a journey to discover effective strategies for skillfully navigating and coping with challenging and stressful situations
✏️ REFERENCES
Harvard Health. (2020, July 6). Understanding the stress response . https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
Website, N. (2023, July 25). 10 stress busters . nhs.uk. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/
Chronic stress puts your health at risk. (2023, August 1). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037#:~:text=Digestive problems.,high blood pressure and stroke
Stress effects on the body. (2023, March 8). https://www.apa.org. https://www.apa.org/topics/stress/body
Stress symptoms: Effects of stress on the body . (nd). WebMD. https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body
Ragland, L. (1999, December 31). Ways to manage stress . WebMD. https://www.webmd.com/balance/stress-management/stress-management
Stress. (n.d.). Mental Health Foundation. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/stress#:~:text=Stress is our body's response,all deal with stress differently
How To Bring More Calm Into Your Life
With our everyday lives becoming more and more busy and full of demands and obligations, it is likely that we are experiencing more distress and generally less calm in our own lives.
I am sure that all of us would appreciate a bit more peace so that we can approach each of our daily activities with a calm and collected mind but with the distractions that we face everyday, that is getting to be more of a challenging task.
This is why I thought it would be useful to write a little piece on how we can introduce more calm into our lives, which will improve everything from our stress levels to our sleeping quality.
Hope you enjoy, and wishing you a great day.
❗️ What causes distress?
All of us experience feelings of distress sometimes, where a little bit of stress to our body is actually not bad, but even beneficial. The problem comes when that feeling of stress becomes chronic and constantly present in the background.
Bellow are some of the common causes of why we feel tense and stressed, some of which you may identify with yourself:
Feeling overwhelmed/ a lack of control
Feeling inadequately prepared for something
Holding past grudges and negative beliefs
Interpersonal relationship issues
Moving somewhere new
Academic/ work struggles
😰 Dangers of being chronically over stressed
Mental health problems: Depression, anxiety, and personality disorders
Cardiovascular disease: Heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and strokes
Sleeping issues: Insomnia and disrupted sleep
Diet related disorders: Obesity and other eating disorders
Sexual problems: Impotence in men, loss of sexual desire in both men and women. Menstrual problems in women.
Skin and hair issues: Acne, psoriasis, and eczema, and permanent hair loss
Gastrointestinal problems: Such as GERD and gastritis
Burn out: Feeling chronically tired, loss of motivation and feeling like a failure (Sense of defeat)
Loss of immunity: Falling ill more often, poorer wound healing
💙 Benefits of being a more calm individual
Better sleep
More creativity
Higher energy levels
Reduction in medical heart conditions
Slowing down aging
Better focus in the moment
Making more rational decisions
🧘🏼♀️ Practical methods of calming down
Breathing practices
Meditation: Meditation can be a useful way of calming down as it encourages us to slow down, focus on our breath and in that way turn our attention to the present moment.
Breath work: There are plenty of different methods of breath work, all of which work on the basis of breathing in different styles and pattens in order to calm our mind. A popular breath work technique is called the box technique, where for 4 seconds each you: Inhale, hold your breath in, exhale and hold your breath again, after which you repeat.
Diet and nutrition:
Avoid large amounts of processed sugar: While foods containing lots of processed sugar may taste good, in the long run they are not beneficial to us, as too much sugar intake can make us go through sugar highs and crashes along with unstable energy levels, that will disrupt our daily patterns of calm.
Regulating your caffeine intake: Caffeine is a powerful stimulant, which if taken in the wrong times of quantities, can negatively affect our brain and nervous system.
Relaxing teas: These come in many different flavors, but experiment with what you like and what makes you feel good. Often herbal teas such as chamomile or fennel are quite nice to calm you down, especially before sleep.
Movement and slowing down:
Physical activity and movement: We often find that after having done some movement, we feel a great sense fo achievement and calm as movement encourages our mind to focus either on our movement or the surroundings around us - all of which make us more peaceful.
Slow stretching: Just like exercise, doing some slow stretched can have the same effect as our movements are slow and precise.
Spending time in nature: Time spent in nature is healing and good for connecting us back to reality while temporarily disconnecting us out of the daly worries and stressors
Personal approaches:
Writing down whats on your mind: This can either be by using a notebook or a online note taking platform, where we can write down all of the worries and tasks which ware running across our mind and in that way try to rationalize wether it is worth being stressed about all of those things
Using routines: Routines can be calming as they allow our body to temporarily go into autopilot mode and not have to think through everything we do, because we are already used to the pattern.
Light reading: Reading before bed or during the day can be a great way of slowing down and temporarily getting lost in a good narrative.
Relaxing sounds: Listening to calming ambient music, or simply some nature sounds can be a simple method of relaxing in order to calm your mind and thoughts
Unplugging and reconnecting
Be aware of your device/ media usage: By using softwares that track how much time you spend on your devices and on which sites/ apps a lot of time is spent, you can get a rough idea of how you use your electronics and wether that time usage is doing you more harm than good.
Take time to disconnect: On the same note, take the necessary time to spend some time without your devices and avoid being constantly online.
Talk to someone about your distress: Lastly take time to talk through any issues that may be causing you stress either to a close friend or trusted family member, to which you can open up and alleviate some of your internal pressures.
Stress Management: The Why And The How
We all experience stress and it is a regular and unavoidable part of our life. Everybody experiences stress in different amounts and reacts to it in different ways, however, what each of us can do about stress, is earn to control and manage it.
With more stress building up in our daily lives, this is becoming more and more of a necessity, as you will see below, long term chronic stress or chronic stress, can have seriously detrimental effects on our health and well being.
Stress is all something we are familiar with, however not many of us place enough importance on its proper management.
Below I have included all of the relevant information about stress and its effects on our whole body and mind, as well as practical ways with which we can learn to properly manage and control it.
But before all that, let’s start with the basics of stress - What even is stress?
WHAT IS STRESS?
In simple terms, stress is how our body and brain respond to any external demand or challenge that we face, which requires our attention to deal with.
With this, I want to point out that while many of us commonly only associate stress with being loaded with work and having to juggle too many things at school/ work at once, stress is present more often than we may be aware of. Any task or "challenge" as said above, no matter how small or large will pose stress on our body and mind. Although it may not be a big stressor in our life, it is still counted as stress.
Here I want to say that stress to some degree is important in our lives, after all, if there was absolutely no stress in our lives, not even in small amounts, nothing would get done and nothing would change. Stress for our body is yes, stressful, and our body wants to get rid of the feeling of being stressed as quickly as it can, which ultimately causes us to change something in our environment to stop the stressor. Our body and mind can react to stress in many different ways, such as physically, emotionally, or mentally, depending on the individual.
In this way, a certain amount of stress is actually healthy for our well-being, as it keeps us alert and more proactive beings, however, the issue is when we experience persistent stress that almost never subsides. This is where all of the negative effects of long-term stress come in, and believe me, reoccurring or chronic stress has more effects on your health than you may initially think.
TYPES OF STRESS
ACUTE STRES:
This is the stress that is felt for a short period of time and is more infrequent. When we do experience acute stress, our body will respond as it usually does, to try and combat the stress where the effects of the stress may ware-off in a matter of hours, a day, or a couple of days, depending on the severity of the stressor.
An example of acute stress would be getting into an argument with someone and our body responding in a negative and arrogant way. Our anger will usually subside as time passes, however, the stress is generally only present for a short period of time.
CHRONIC STRESS:
This is the more problematic type of stress, which also impacts our whole body and mind, while it being constantly present in our life. Those who experience this type of stress, may not even be aware of it, as could have just accepted it as a part of our being and life - forgetting how it feels to be free of chronic stress.
MAIN STRESS HORMONES
When it comes to regulating and controlling stress in our body, everything comes down to our biochemistry, where hormones and various other chemicals are responsible for initiating our response to stress. The two most common regulating hormones of stress are adrenaline and cortisol, which work hand in hand to handle stress inside our body, every single day.
CORTISOL:
It is the primary stress hormone
Increases availability of glucose in the bloodstream for energy
Enhances your brain's use of glucose (quicker processing)
Increases availability of chemicals that repair tissues
ADRENALINE:
Increases your heart and breathing rate (Delivers more oxygenated blood to muscles)
Elevates your blood pressure
Boosts utilization of our energy supplies (glucose)
Makes us more alert to our surroundings (Our senses become more activated)
HOW DOES STRESS WORK?
The process of dealing with stress in our body goes something like this:
When a stressor or potential threat is registered by our brain, a vitally important region of our brain called the hypothalamus, signals to the adrenal gland, that adrenaline and cortisol have to be released into our bloodstream, which would cause the effects described above.
Our hypothalamus is not only involved in hormone regulation but also plays a vital role with our bodies homeostasis, ensuring that it happens correctly and when needed.
In the case of experiencing acute stress, when the perceived fear is no longer there, our hypothalamus signals to our body that it is time to return to a normal state of functioning.
However, in the case that we are not good at managing stress in our lives, chronic stress results, where the effects of stress do not return back to normal, and we continue to experience the effects described above (elevated heart rate, blood pressure, body temperature, blood glucose levels, etc).
In other words, we are never able to fully calm down and return our body to a state of normal functioning.
This, as you will see below, is the state that puts our whole well being into an even greater health risk.
SYMPTOMS OF EXCESSIVE STRESS
Emotional:
Being easily irritated
Feeling overwhelmed
Low self-esteem
Finding it hard to calm down or relax
Physical:
Low energy
Headaches
Digestive issues
Insomnia
Decline in libido
More frequent illness and infections
Cognitive:
Inability to focus
Worrying or thinking about things all the time
Forgetfulness and disorganization
Pessimistic tendencies
Impaired decision making
Behavioral
Changes in appetite
Procrastination
Showing signs of nervous behaviors (pacing, fidgeting, nail-biting)
Greater use of alcohol, cigarettes, or drugs as coping mechanisms
HOW CHRONIC STRESS AFFECTS OUR HEALTH
Chronic stress has many negative effects on our health, which occur both in men and women, regardless of age. It is really important to not take the topic of stress lightly, as the sooner we can learn to control and manage it, the better off we will be physically, mentally, and emotionally. Here are some direct ways in which chronic stress interferes with your health.
EXPERIENCING INSOMNIA MORE FREQUENTLY
Those who are often under stressful conditions are much more likely to suffer from insomnia, as stress prevents our body from calming down and getting into a restful state, as stress raises our heart rate, body temperature, and fires up our brain with activity - all things which we do not want when we are trying to fall asleep. The resulting inability to fall asleep can make us even more stressed out, leading only to an unhealthy cycle. You can read more about the importance of getting good sleep in this article: Hidden Power Of Your Sleep.
WORSE HEART HEALTH
Stress is able to negatively impact our heart health, because stress, due to adrenaline, increases our heart rate and consequently our blood pressure. When over an extended period of time we experience an increase in blood pressure, it damages our blood vessels, leading to not only more cardiac issues down the line but also shortness of breath as our breathing muscles tense up more.
EMOTIONAL INSTABILITY
Chronic stress has been linked with more frequent occurrences of anxiety, depression, moodiness, irritability, and feelings of helplessness (being overwhelmed). These are often indicators of experiencing too much stress, which makes it even harder to manage our stress.
WEAKER IMMUNE SYSTEM
Although many other factors influence our immune system, stress comes out high on top. This is because when we are heavily stressed, our body responds by producing fewer lymphocytes (White blood cells), which declines the effectiveness of our immune system and makes us much more prone to infections and illness. If you would like to know more about how to additionally take care of your immune system, check out this blog post here: How To Naturally Boost Your Immune System.
INCREASES CHANCES OF DEVELOPING EATING DISORDERS
Stress is known to have effects on our appetite, by messing with our hormones, including our hormones responsible for our appetite. In the long term, this can either go two ways: We can either become more prone to overeating, causing us more likely to be overweight or leading to a decrease in our appetite that can make us underweight - either way, an unhealthy scenario.
ABNORMAL HAIR LOSS
Excessive stress has also been correlated with an unhealthy amount of hair loss, where too much stress has been shown to negatively affect the life cycle of our hair follicles on our scalp, which causes them to prematurely turn to a rest phase, during which the hair is shed.
DIGESTIVE ISSUES
Experiencing excessive stress has also been linked with more abdominal issues, such as more frequent stomach aches, along with more constipation. Furthermore, we may be more prone to feeling nauseous during the day, which of course negatively impacts our performance during the day
RAISED BLOOD SUGAR
As was said before, stress initiates our flight or fight response, which reflexively releases glucose into our bloodstream and makes it more available, which leads to a build-up of excessive glucose in our bloodstream and over time makes our body more resistant to insulin - the hormone that is responsible for allowing cells to uptake glucose from our blood. Overall this increases our chances of developing type II diabetes.
FERTILITY ISSUES
Stress has also been shown to have a negative impact on both the fertility and sexual health of men and women, where when exposed to high levels of stress, women may experience harder conception as well as an interruption in their menstrual cycle, leading to missed or irregular periods, due to hormone fluctuations. In men, this is seen in a greater prevalence for having erectile dysfunction, as well as a lower sex drive, which hurt their reproductive health.
STRESS MANAGEMENT TECHNIQUES
Doing relaxing activities you enjoy
Performing moderate exercise
Trying out meditation or breathing exercises
Prioritizing your work
Managing your time better
Surrounding yourself with positive people
Talking it out with someone
Spending time in nature
Taking a warm bath or shower
Accepting the fact that some things are out of your control
Try to keep a positive attitude
Prioritizing your health
