Stress has become an integral part of our life. It is our body’s response to the outward situation. From micro changes to the major crisis, all lead to increased stress levels. Continuous and increased stress levels may lead to many health problems. To cut down our stress levels, we need to change our response towards outer situations. Mostly we do not have control over outward circumstances, causing stress. But by responding to the situations causing stress in a positive manner, we can cut down our stress levels and lead a healthy life. The need of the hour is to manage stress. In a fast-paced world finding the right balance is very essential as more and more people are experiencing stress-related health problems.
What is Stress?
Stress is a body response to a challenge or situation. The triggering factors for stress can be minor to major circumstances, like job loss or divorce. The physical impacts of the triggering factors may lead to increased blood pressure, elevated heart rate, headache, diabetes, skin conditions, diarrhea, sleep disturbances, etc. Whereas emotional impacts may be anger, fear, anxiety, depression, sadness, frustration, etc. It is not always that negative circumstances can trigger stress levels, sometimes positive circumstances like a job promotion, or having a new baby may also trigger stress levels.
How to cut down stress levels?
Stress is our body’s spontaneous response to dangerous or life-threatening situations. On facing threatening situations, the mind releases a hormone called- Epinephrine (also called Adrenaline). The heartbeat increases, pushing blood to the muscles, heart, and other vital organs. Pulse rate and blood pressure increase. Breathing becomes fast and the airways of the lungs open up. This helps the lungs to absorb more oxygen. Elevated oxygen levels in the brain increase alertness, sight, hearing, and other senses. Adrenaline triggers blood glucose and fats from temporary storage sites of the body. These nutrients, through blood, fulfill the energy requirements of the body, to escape from the situation. When the body escapes from a dangerous situation, Things become normal. But when the stress-causing situations ( Like- work-related pressure, job insecurity, disputes at home, divorce, death of loved ones, etc) get prolonged, the hormone level does not subside. It may lead to increased blood pressure and damage to arteries and blood vessels. Which can lead to an increased risk of heart disease or stroke. Increased stress levels impact body immunity to fight diseases as well.
Following measures can be adopted to cut down stress levels:-
Balanced and healthy diet:- Some people try to cut down stress levels by drinking alcohol and eating too much. Which adds to the stress levels in the long run. Caffeine also adds to stress levels. A balanced diet containing seasonal vegetables and fruits can help to combat stress. Diet rich in magnesium and fibers, improves gut health. Research suggests that a healthy gut microbiome may be important in processing neurotransmitters like serotonin, which regulates mood. For more details – Overcoming depression naturally, please click on the link- https://maansisurvivalaidfoundation.com/overcoming-depression-naturally/
Exercise regularly:- Besides having physical benefits, regular exercise helps to cut down stress levels. Regular exercise and yoga can help elevate the production of neurotransmitters (endorphins) in the brain, which provide a feeling of feel-good and relieve stress. Exercise also creates positive impacts on the body by strengthening the cardiovascular, digestive systems, and immune systems.
Quitting smoking and tobacco use:- Tobacco contains nicotine, which is believed to relieve stress levels. In fact, nicotine causes more stress to the body by increasing blood pressure and heart beating rate. Nicotine makes the arteries stiff. Which may lead to heart problems. For more details about- Smoking may lead to depression. Please click on the link- https://maansisurvivalaidfoundation.com/smoking-may-lead-to-depression/
Practicing relaxation techniques:- Body relaxation techniques like meditation, deep breathing, imagery progressive muscle relaxation can help in relieving stress and its long time effects on health.
Cutting down stress triggers:- Fixing realistic achievable goals, Living in present situations, time management, and managing own responses in a positive way to outward situations, etc. can help in cutting down stress levels.
Have a positive attitude:- Face the challenges with a positive attitude. We can not be successful every time and in everything always. Give priority to things that can be controlled, and work on things, and accepting the things, not in our control. Expectations of others can not be fulfilled always. Asking- “No” to things that can not be completed depending upon time available and energy levels. Have a healthy sense of self-esteem.
Making small changes in a nowadays busy life can have a positive impact on stress. To reduce the harmful effects of stress, it is important to maintain a healthy balance between the nervous system, endocrine system, and immune system. Few more suggested ways to relax and rejuvenate are:-
- Listening to your favorite music.
- Speaking to someone you like.
- Getting enough sleep.
- Adopting the right health regimen.
- Deep breathing exercises.
- Counseling to help you recognize your stress triggers and working on them.
- Adding herbs to your regimen. (After consultation with your doctor).
Health supplements like Ashvagandha, after consultation with your doctor, can be added to your diet plan. It can help to manage stressful conditions effectively. Ashwagandha root extract is found to be effective in uplifting mood and relieving anxiety. It also helps in maintaining a balance between the nervous system and the immune system.
Wishing all to be in a healthy state. Please consult your healthcare provider for treatment. (Published for awareness purpose only).
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40+ Years of experience in the healthcare industry.