Home > Taking Control of Stress

Who doesn’t have stress? Occasionally I run into people who say that they don’t, and I usually tell them that they must not be alive.With our active lifestyles including work, family and the general “daily grind,” we all have stress. Stress is the mental and physical response to the demands of our daily life. But how much can the body handle? We are not all created equally and, therefore, our symptoms and needs are different. The following will provide you with some necessary tools to help you deal with the curve balls that life may throw at you.

There are many health issues that have been linked to stress such as asthma, chronic fatigue, heart disease, high blood pressure, IBS, ulcers, skin diseases, erectile dysfunction, anxiety and depression, alcohol abuse and more. The list could go on forever. It is extremely important to acknowledge that you have stress, and to learn to deal with it in a healthy manner. Obviously,my “Four Pillars of Great Health”– Supplementation, Diet, Exercise, Mental Health – play an important role in helping the body deal with stress. Let’s start with supplements.

SUPPLEMENTS FOR STRESS
I always start with a good high potency B-complex, such as a B-100 and magnesium. Going back to my biochemistry courses from pharmacy school, we learned that certain B-vitamins such as B-6, folic acid and B-12 play an important role in supporting the nervous system. Herbs have been shown to be effective as well. The newest herb to the stress scene is rhodiola rosea. Rhodiola was found to reduce general fatigue under certain stressful conditions, according to a study performed on physicians doing night duty (Phytomedicine. 2000 Oct; 7(5):365-71). I have found personally that using rhodiola is effective at helping my body deal with the symptoms of stress with little to no side effects. It seems to help me adapt to the stress, or “deal”with it better – even though science hasn’t proven my feelings. For those with a more anxious feeling, valerian root and passion flower are my two favorites. Both have been used by natural health practitioners to help with stress related anxiety.A small preliminary trial found that taking an extract of valerian helped with the symptoms of anxiety (Phytother Res. 2002 Nov;16(7):650-4). In another trial, passion flower was found to be effective in helping with generalized anxiety disorder (J Clin Pharm Ther. 2001 Oct;26(5):363-7). My final suggestion on purchasing supplements for stress is to find a blend of ingredients such as herbs, vitamins and minerals, that support your nervous system. Choosing a combination product will address your stress needs in a balanced manner.

YOU ARE WHAT YOU EAT
The food and drinks you put into your body play a key role in overall health. Although we are talking here about managing stress, the dietary recommendations always remain the same: eat whole foods, eliminate refined foods, and balance, balance, balance. In addition, avoiding stimulants such as caffeine, chocolate and nicotine (I consider this part of diet) will have huge effects on decreasing your stress levels.

GET MOVING!
Exercise, the next “pillar,” will pay you back big rewards when your body is dealing with stress. Select an activity that you enjoy, so that exercising becomes a source of enjoyment, instead of a chore. Try walking, swimming, bicycling, jogging, yoga… the options are endless!

REST AND RELAXATION Understandably, the fourth pillar of mental health (in this case, prayer or meditation along with deep breathing) is key for stress managemement.Try it. It doesn’t cost you anything but time. And if your stress is affecting your sleep patterns, try this helpful tip. Think of something you are thankful for that begins with each letter of the alphabet.You will usually fall asleep before you make it to Z, and your thoughts will be positive, just like a prayer. Another word about sleep: make sure you are getting enough of it. If you are stressed, not getting enough sleep will only make things worse. Make time for sleep. Don’t watch TV or read in bed.

SEASONAL AFFECTIVE DISORDER
The bedroom is for sleep, and you should teach your body that lying in bed is time for rest.You should also train your body to relax.Take periodic breaks in your day to give your mind a rest. Just five minutes every few hours will have a positive effect on your well-being. If you have more time, try a massage, which helps to relax the body, release tension and improve circulation. In my mind, there is nothing more relaxing than a good massage in a quiet room with soft music playing.

TREAT YOUR BODY WELL
Incorporating the “Four Pillars of Good Health”into your life will have a relatively quick and positive impact on your body’s ability to deal with stress. As I mentioned earlier, stress is something that we all have and must learn to handle. But if your stress levels begin to get out of control, I suggest you consult with a health care professional.With the simple suggestions discussed in this article, you can begin to feel better and hopefully avoid some of the other health conditions linked to stress.