While we may deal with stress differently, it happens to all of us. Stress is a natural reaction; the problem is a lot of us are stressed on a constant level.
Our Nervous System:
Our autonomic nervous system is divided into two different systems: the sympathetic nervous system (our fight or flight) and the parasympathetic nervous system (rest, digest, and relax). Though there are crossovers, for the most part one system is dominant while the other one is less active in the background. Fight or flight was always described in my classes as being more of a survival mechanism – it’s helpful for giving us that extra needed strength or energy to get us through a sticky situation (think about being faced by a tiger). When we’re frequently in this mode however, our parasympathetic nervous system isn’t able to do its job to help us digest our food.
Stress and Digestive Complaints
If we’re not properly digesting our food then we’re not getting all the nutrients we can from it. We also pose risks for developing GI tract issues (such as leaky gut, aka intestinal permeability), which is often the start of many conditions such as:
- acne
- allergies
- sensitivities
- irritable bowel syndrome
- eczema
The Importance of Sleep
While leaky gut is something that develops overtime, something I do notice with a lot of friends who complain about being stressed regularly are problems getting to sleep. Sleep is where our body is able to repair itself. If you think about it, whenever you feel a cold coming on and your body is run down all you want to do is go to bed– think of it as our body telling us to rest, allowing our parasympathetic nervous system to do its job. Quite often though, because of work, school or whatever demands our life may bring, we push through it overworking our sympathetic nervous system.
Stress and Weight Gain
You may have also heard of the collation of stress and weight gain. When we’re stressed the hormone cortisol releases glucose into our blood, and though we need glucose for energy, if we’re constantly in a state of stress for a long period of time this can lead to insulin resistance (insulin is the hormone responsible for removing glucose from our blood). Often as a result we develop the “spare tire” around the stomach – as that can be an indication of producing too much cortisol.
The thing is – while the sympathetic nervous system can seem like it causes more trouble than good, there are times where it’s appropriate so it’s not about ignoring it and shutting it off, it’s just about learning how to manage it. While I personally believe this can greatly be achieved by lifestyle habits, there are some supplements one can look into as well.
Stress-Busting Nutrients
Magnesium:
Magnesium is a mineral that is considered a relaxant. There are many forms of magnesium on the market but the best ones are elemental (which is good for taking before bed), bisglycinate or glycinate. There are many factors that can decrease our absorption of magnesium but stress is one of them, so if you’re feeling a bit crazed out it might be beneficial to look at a decent magnesium supplement. You can also add more dark leafy greens as well as nuts and seeds as a food source.
B-Complex Vitamins:
One of the more popular anti-stress supplements is a B-complex. These guys work great together and it’s important to keep them in balance (i.e. not over supplementing in one and ignoring the others), but B5 – also known as pantothenic acid – is great for helping support our adrenals in times of stress. For the best result, it works really well when paired with Vitamin C. Pantothenic Acid is pretty much found in most whole foods, but some good choices would be fish, avocado, sweet potatoes and mushrooms.
However, it doesn’t matter how much of the good food we’re putting in our body – we can live the healthiest of lifestyles but if we’re stressed our body is still put in a compromised position. Our body doesn’t differentiate between the types of stress, which is why even though supplements can be helpful it’s important to start with the basics – breathing!
Remembering to Breathe:
It sounds silly, I know – but it’s really easy to forget to breathe. I know whenever I’m doing a challenging workout, I get so caught up in it I forget to breathe. Though I’m working on it, it’s just a natural tendency to hold our breath or start shallow breathing from our chest when we’re fatigued or stressed. A good breath comes deep from the belly, when you breathe in, allow your belly to expand, as you breathe out allow it sink back to its normal position.
How to breathe deeply:
If this is new to you it’s always useful to lightly place a hand on your lower belly to help initiate where the breath should be coming from. It can take practice, but take a few minutes a day to do 5-10 deep breaths to help get used to it until it becomes second nature. But this isn’t limited to people who are chest breathers – many dancers, yogis, signers and actors are trained to breath from their belly but just taking some time to take deep breaths can be really helpful in calming down. When we work on things when we’re not stressed, we’ll be better equipped to deal with stress when it occurs.
Making Time For Ourselves
Something I think many of us don’t make time for anymore is ourselves which I think can be a big cause of stress. Spend time doing things you love, learn to only take on what you can handle (I know, saying “no” to opportunities can be hard – but stretching ourselves thin isn’t going to benefit anyone) and allow yourself to take time for you!
Getting together with friends:
Socializing is just as important as alone time. I know at first it seems like a lot, and if you’re a busy individual it may seem impossible but start small. Start with what you can. And like I said – everyone responds differently, so listen to yourself and do what feels right for you. Chances are it’s your body trying to communicate with you on what it needs. It’s ok to slow it down, just remember KISS: Keep It Simple Silly. You don’t have to get it perfect, stress is going to happen; all we can do is find ways to manage it so it doesn’t get the best of us. And with spring around the corner there is no better time to start breathing in some fresh air.
How do you manage your stress? Are there some helpful tips that you can share with our readers? I’d love to hear it! Drop me a line and let me know what you thought of this article. Also, help us share these tips by sharing this article through Facebook, Twitter and other great social media outlets using the links below.
Photo Credit: by Alexa Babiuk “translations of the divine”
