1. Keep away from Medicine, Alcohol, Cigarettes, and Chemical compounds
Step one in creating stress-hardiness is to keep away from pointless substances that improve the physique’s stress load. This consists of medicine, alcohol, cigarettes, and even chemical components in processed meals. Greater than half a century in the past, the daddy of recent stress analysis, Hans Selye, MD, found that publicity to poisonous chemical compounds elicited the physique’s stress response and brought on enlarged, overworked adrenal glands and suppression of the immune system.
2. Eat A Nutritious, Blood-Sugar-Balancing Food plan
It’s possible you’ll be tempted to achieve for sugar while you’re anxious—sugar truly does scale back psychological stress within the brief time period, however it causes long-term bodily stress to your mind and physique. Refined carbohydrates, reminiscent of sugar, sugar-sweetened drinks, and white-flour merchandise, rob the physique of its nutrient reserves and weaken the adrenal glands, which produce our physique’s predominant stress response hormones. This makes folks really feel extra drained and fewer in a position to cope in the long term. Excessive sugar consumption is also linked to despair, which lowers our capacity to deal with stress.
A key to selling stress-hardiness is to eat meals which might be wealthy in vitamins and that assist stabilize blood-sugar ranges, together with sufficient quantities of unprocessed protein and fats, in addition to low-starch greens reminiscent of broccoli, greens, asparagus, and mushrooms. A nutritious blood-sugar-balancing eating regimen helps adrenal glands perform at their greatest and promotes elevated psychological focus, higher moods, and extra long-term power.
Consuming a eating regimen that’s wealthy in recent fruit and veggies is especially essential. Analysis has established that individuals who eat extra fruit and veggies have a decreased incidence of psychological issues, together with decrease charges of perceived stress, detrimental temper, and despair. Individuals who eat extra fruit and veggies even have a better probability of optimum psychological states. Inexperienced leafy greens, reminiscent of broccoli, spinach, and kale, are significantly wealthy in vitamins which might be good for stress administration, reminiscent of magnesium and B nutritional vitamins, together with folate.
3. Use Nutrient Dietary supplements and Different Pure Cures
For further assist, it’s a good suggestion to usually use dietary supplements and produce other stress-relieving pure cures readily available while you want them. Whereas it’s not a definitive checklist, key stress-busting dietary supplements, embody:
Each day A number of
Research have linked stress with deficiencies in micronutrients, so a each day broad-spectrum multi with a variety of vitamins is a superb place to start out boosting your temper and your physique’s capacity to deal with stress. One examine discovered that males who took a each day multi containing nutritional vitamins, minerals, and antioxidants confirmed a big discount in anxiousness and stress, together with an enchancment in alertness and common each day functioning, when in comparison with males taking a placebo.
Most holistic practitioners contemplate this mineral the highest complement for relieving stress. In truth, it’s so good at managing anxiousness and stress that it’s typically referred to as a pure “chill tablet.”
Magnesium appears to behave on many ranges to enhance the physique’s response to emphasize and assist scale back or get rid of its opposed results. But analysis exhibits that Individuals wrestle to get the beneficial quantities of 310–420 mg per day. Almost half of all Individuals—and by some estimates as much as 80 p.c—don’t get sufficient from their diets.
Most multivitamins comprise lower than 100 mg of magnesium, so most individuals can profit from taking a separate magnesium complement. Begin slowly, with doses of 150–300 mg per day. However for those who train closely, are underneath numerous stress, or have well being situations related to magnesium deficiency (starting from hypertension to metabolic syndrome to despair), you could want significantly extra.
Associated: Are You Getting Enough Magnesium?
Magnesium citrate is the most commonly used form in supplements. You can take capsules, tablets, or powders (that you can mix into beverages). If you end up taking too much, the main side effect is loose stools. You can usually solve that problem by taking less of the supplement or by switching to a different form of magnesium (e.g., magnesium glycinate).
Bach Flower Rescue Remedy
Rescue Remedy, which contains five Bach flower essences, provides convenient, gentle, non-habit-forming relief of occasional stress: It is the most widely distributed natural stress and sleep brand worldwide. Developed over 80 years ago and trusted today by millions, Rescue Remedy is a great resource to keep in your purse or briefcase—or as part of your first aid kit—for support during unexpected or upsetting events.
To help relieve feelings of stress, put 4 drops into your drink of choice or directly on your tongue. The remedy is also available as a spray and as pastilles (sugar-free lozenges).
CBD (cannabidiol), a naturally occurring compound in cannabis plants, is an anxiety-buster (but it doesn’t get you high). Recent studies show that CBD elevates levels of serotonin—often called the “feel-good” hormone—and diminishes anxiety. In one study in Brazil, participants who took CBD reported lower anxiety levels, and brain scans confirmed the participants’ testimonials. Another study in Brazil monitored people who suffered from Social Anxiety Disorder during a public speaking test. Researchers found that participants who consumed CBD experienced “significantly reduced anxiety,” while the placebo group suffered from higher anxiety.
More than half of the CBD users surveyed in a Harris Pol—some 55 percent—said they use CBD to relax. Respondents said they consider it more of a wellness aid than a recreational drug. Approximately 10 percent of men said they use CBD on a regular basis compared to 4 percent of women.
Related: Your CBD Questions Answered
CBD can be taken sublingually—by letting a tincture, spray, oil, or lozenge absorb under your tongue—or you can try capsules. Some CBD formulas are specifically designed for stress relief and include either essential oils or other herbs linked to stress reduction, such as chamomile, lavender, holy basil, and ashwagandha. Two examples: Garden of Life Dr. Formulated CBD Stress Relief Liquid Drops and PlusCBD Sprays.
4. Develop The 3 C’s of Psychological Hardiness
The topics covered so far—avoiding stressful substances, eating a blood-sugar-balancing diet, and using nutrient supplements and other natural remedies—are all ways to enhance the physical condition of the body. Total health depends on other factors that are mental, emotional, and spiritual in nature. Although stress from any source affects the body, it’s not enough to be physically strong. Research shows that to be truly resistant to stress, it’s also important to be psychologically hardy.
We owe much of our understanding of psychological hardiness to psychologist Suzanne Kobasa, PhD, who developed the concept almost four decades ago. Although high stress was generally regarded as leading to a high risk of illness, Kobasa conducted numerous studies in the late 1970s and early 1980s that showed this wasn’t always true. Some people did succumb to the negative effects of stress with a much higher incidence of illness, but others experienced equal amounts of stress and remained quite healthy. Kobasa found that those who avoided illness had a different way of dealing with stressful events than the subjects in her studies who became sick. She identified the following three characteristics—what she called the “three Cs” of psychological hardiness—that kept people well even when they were under great stress. They are:
People with hardy personalities have a deep commitment to their work and personal relationships, which they say gives them “meaning, direction, and excitement.” Such involvement supports them in solving their problems without letting stress disrupt their goals—and they have dedication to a task and the belief that is achievable.
They feel they can control problems either through their actions or through their attitude toward those events. They recognize what is beyond their control, and they don’t waste effort and angst trying to control those things.
They see stress or change as an inevitable part of life and more of a challenge or opportunity for growth than a threat. They aren’t frightened of change, but are willing to work through difficult circumstances and even look forward to the chance to think creatively to solve problems.
In study after study, Kobasa found that individuals who possessed the three personality characteristics of commitment, control, and challenge remained in good health even when exposed to high levels of stress. In one study that tracked the health of 259 executives over five years, Kobasa found that managers who possessed high levels of the “three Cs” had half the incidence of illness of those who didn’t.
In the end, keep reminding yourself that stress hardiness isn’t the avoidance of stress. It’s a positive response to stress and the ability to minimize its negative effects. Just as germs don’t always make us sick if we have strong immune systems, stress is far less likely to make us ill if we learn the secrets of how to make ourselves stress-hardy.
Are EMFs Causing Your Body More Stress?
In our day-to-day lives, our bodies are challenged by many environmental stressors, including increasing levels of electromagnetic fields (EMFs)—some of which are unavoidable. Natural EMF sources include the Earth’s magnetic field and sunlight.
But in recent decades, we have been exposed to an astounding amount of synthetic EMFs from manmade sources, such as mobile phones, WiFi and Bluetooth technologies, cell phone towers, and, increasingly, the controversial 5G network of communication bandwidths. Other EMF sources include computer screens, microwave ovens, and other technological devices that we use.
Exposure to EMFs results in oxidative stress—the formation of free radicals—in many tissues of the body and may also cause significant changes in blood antioxidant markers. Research also suggests that EMFs affect the nervous system. The most commonly reported symptoms related to EMF exposure include headache, fatigue, sleep disturbance, insomnia, depression, attention dysfunction, irritability, anxiety, and memory changes.
Information medicine—a relatively new branch of Western medicine that describes bodily functions in terms of frequencies and oscillations—aims to restore dysfunctional cell imbalances often caused by EMF exposure in a number of ways. One is by applying biologically healthy frequencies. In this method, a cutting-edge device, often in a chip form that attaches to your cell phone, contains an encapsulated blend of minerals programmed with state-of-the-art biofeedback devices.
“Just like a hard drive, this device stores thousands of beneficial frequencies that go into resonance with the electromagnetic field of the body and inform the body to make changes to counteract the synthetic electromagnetic fields we have introduced into our environment,” says David Andres, the Chief Executive Officer for Vita-chip in the United States.
“When these harmful electromagnetic fields are counteracted by using the chip, your body can reduce the stress it’s been experiencing from EMFs by lowering levels of cortisol, the stress hormone, as well as balancing levels of serotonin, the mood hormone, and regulating melatonin, the sleep hormone,” says Andres. The body can then reactivate its natural healing capabilities, and people end up experiencing less stress, reduced pain, more energy, and improved sleep, according to Andres.
To learn more about the Swiss-made informational bio-resonance chip, known as Vita-chip (now available in the U.S.), visit vitachipus.com.
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