A Naturopath’s Tips To Managing Your Stress Levels

Sometimes it can be difficult to avoid stress, but we can influence how it affects us.

Here are my 7 tips on managing the effects of stress naturally.

• Herbal Medicine

Holy Basil also known as Sacred Basil has been used in Ayurvedic medicine for thousands of years and is known as ‘Queen of Herbs’ in India. The herb has been used to help manage symptoms of stress such as mild anxiety, irritability, restlessness, tiredness, poor concentration, forgetfulness and stress‐related sleep disturbance.

In India, Holy Basil is grown outside most homes and worshipped daily.

Withania sometimes called Winter Cherry or by its sanskrit name Ashwagandha is an ayurvedic herb used for its adaptogenic properties to help manage symptoms of stress, mild anxiety, and insomnia.

Laboratory studies have shown that honokiol and magnolol, active constituents of Magnolia Bark may be beneficial for the symptoms mild anxiety.2 Magnolia bark is traditionally used in traditional Chinese medicine for symptoms of stress, especially if accompanied with digestive upset, abdominal pain, nausea, poor appetite, constipation or diarrhoea.

• Nutrients for healthy nervous system and adrenal function

B-complex vitamins are involved in maintaining healthy nervous system5 and adrenal glands. If you are under a lot of stress the body utilises high amounts of these nutrients and it may be beneficial to supplement with a high strength B-complex formula.

The adrenal glands are among the organs with the highest concentration of vitamin C in the body.6 If you are not getting enough of this essential nutrient through your daily diet, choose a formula with a non-acidic form of Vitamin C such as calcium or sodium ascorbate, which is gentler on the stomach.

Magnesium supports healthy nervous system function and may be beneficial during times of stress and may help relieve sleeplessness.

Opt for a supplement containing organic forms of magnesium, such as magnesium glycinate, for enhanced absorption and gastrointestinal tolerance.

Omega 3 fatty acids are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes 9 supporting normal function of all body systems, including healthy mood balance.8  These fats are essential, meaning the body can’t manufacture them, therefore we must get them from diet. If you chose to supplement with Omega 3’s opt for a formula sustainably sourced and tested for heavy metals, polychlorinated biphenyls (PCB’s) and dioxins.

• Diet

What you eat plays a major role in how you feel and how well you respond to stress.

Focus on eating varied, real food diet to help support your body, especially during the times of stress. Try to avoid processed foods, sugar, white flour products and reduce caffeine and alcohol, which can put an additional stress on the body.

• Sleep

Research by the Sleep Health Foundation has found 33 to 45 per cent of Australian adults sleep either poorly or not long enough most nights, leaving them to face the new day with fatigue, irritability and other side effects of sleep deprivation.

Lack of sleep makes it very difficult to cope with various stressors, but long term stress can also affect the quality of your sleep. Getting at least 7-8 hours of good quality sleep helps your body to recover, heal and cope with any stress more effectively. If you have trouble falling or staying asleep, you can consider a specific herbal and/or nutritional supplementation.

• Take a deep breath

Daily diaphragm/abdominal breathing may help reduce anxiety and reduce stress. Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calm.

• Change your perception

You can significantly manage your stress levels by changing your perception of the situation you find difficult to handle. This requires thought awareness and practice, but it can result in a calmer and more peaceful life.

• Learn to say no todemanding projects that you can’t handle and people or situations that stress you out.

- http://fusionhealth.com.au