Managing Stress for Good Health
Stress can be both good and bad for you:
- Short-term stress enables
your body to react and react in a risky or difficult scenario. Short-term
"positive stress" can inspire you and help you go forward to
accomplish your objectives. Your body returns to balance, or a state of
"comfort," once the demands or threat have passed.
- Long-term On the other hand, stress is bad for your health and is thought to be a primary cause of "dis-ease." You are one of your best resources for controlling stress levels!
Phases of Stress -
Alarm, Resistance & Exhaustion
- Phase 1 (Alarm)
– 'Fight or flight' response in you; elevated cortisol and adrenaline
levels
- Phase 2 (Resistance)
– As your body tries to "adjust or normalize," continuous,
extended stress encourages increased cortisol production.
- Phase 3 (Exhaustion)
– Your body's resources become drained and unable to mount any stress
response as a result of increased cortisol production, which starts
cortisol resistance and decreases cortisol production (adrenal fatigue)
Chronically elevated
cortisol and ‘dis-ease’
In
today's fast-paced lifestyles, chronic and ongoing stress appears to be the new
"norm," reaching epidemic levels.
Phase
1 is when your body undergoes crucial adjustments that enable you to
concentrate and respond swiftly. Cortisol also slows down non-essential
physiological changes brought on by stress by impairing immunological,
digestive, and reproductive processes.
Most
people who experience prolonged stress are stuck in Phase 2, during which the
body undergoes a number of modifications as a result of persistently elevated
cortisol levels. Long-term stress is linked to many chronic disorders,
including those that affect the neurotransmitter, hormonal, digestive, and
immunological systems.
Effects of prolonged Phase 2:
o
Reduced serotonin
production causes depression and anxiety.
o
Dysregulation of
dopamine results in cravings, addictions, and lack of focus and concentration.
o
Insomnia, sleep
difficulties, and heightened alertness are caused by an increase in adrenaline,
noradrenaline, and adrenocorticotrophin releasing hormone (ACTH).
o
Increasing central fat
deposits, appetite, cravings, and weight gain are all caused by low leptin
levels.
o
Subclinical thyroid
illness brought on by decreased thyroid hormones
o
Anxiety and impaired
memory are the results of altered brain function.
Managing chronic stress
The key to lowering your stress
levels is managing long-term stress. Long-term stress can be reduced by
supporting the adrenal glands and releasing cortisol using particular herbs
while also adopting some healthy lifestyle changes:
1. Rhodiola & Withania are adaptogen herbs that help the body
respond to stress in a healthy way by either improving where it is weak or
worsening where it is strong. When under stress or feeling worn out, Rhodiola
and Withania are traditionally used to reenergize and improve physical and
mental performance. Serotonin and dopamine synthesis are also supported by
rhodiola.
2. Those who experience chronic stress and are unable to generate a
healthy stress response can benefit from the use of the herbs licorice and
rehmannia, which are adrenal tonics. In times of extended stress, licorice and
rehmannia strengthen the adrenal glands. By slowing or decreasing the breakdown
of cortisol, they aid to minimize adrenal stress and excessive cortisol
production (sparing effect).
Positive lifestyle choices
to help manage stress in life include:
- Eat a healthy and varied diet
- Exercise regularly
- Try meditation or yoga
- Deep breathing exercises
- Massage
- Make time for things you enjoy
- Cognitive behavioural therapy
- Positive affirmations
- Reading a good book
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