5+1 natural ways you did not know about stress management

Whether the stress is caused by the intense rhythms of life, or by work, or due to financial problems, it can negatively affect the quality of life and health of the individual.

Here are some natural ways to fight stress:

1. Nutritional supplements

Rhodiola

Rhodiola the golden root has a long history of medicinal use in traditional Chinese and Siberian medicine. It is considered adaptogenic, which means that it promotes physical and mental health while improving mood and stress resistance.

In one study, 100 people with chronic fatigue symptoms received 400 mg of rhodiola daily for 8 weeks. The results of the study showed that there were significant improvements in:

• the symptoms of stress
• the feeling of fatigue
• the quality of life
• the mood
• the concentration

These improvements were observed after only 1 week of supplementation and continued to improve during the last week of the study [1].

How to use: Rhodiola herb supplement is usually taken as a capsule. However, it is available as an extract but also as an herb.

GABA

Γ-aminobutyric acid (GABA) is an amino acid that is the major inhibitory neurotransmitter in the nervous system. It is a vital ingredient, as it has a calming effect on the central nervous system and can reduce nervousness and stress.

The natural sedative effect of GABA on the brain has led to countless claims about the use of GABA supplements to reduce stress.

Two small studies (2016) found that participants taking GABA supplementation had increased feelings of relaxation during a stressful event than those taking placebo or L-theanine, another popular supplement. taking the supplement [2].

How to use it: Many vitamins improve stress by affecting GABA levels in the brain, GABA can be consumed directly through supplements to reduce anxiety symptoms.

Valerian

Valerian root has been used for various medicinal purposes since the time of ancient Greece. Although valerian is known to improve sleep quality, this herb can also be helpful in reducing stress [4].

Research shows that valerian root can help relieve strong emotions that appear in response to stressful situations [5]. In one study, rats that received valerian root before a maze experiment exhibited significantly less stressful behavior than rats that received alcohol or did not receive treatment [4].

A study in healthy adults showed similar results. The subjects in the study responded to demanding tests and then consumed a combination of valerian and lemon balm. The 600 mg dose of the combination improved stress levels. However, an extremely high dose of the supplement appeared to intensify the negative emotional state [5].

How to use: Valerian root extract is available in both capsule and liquid form. You can also find it as an herb.

2. Outdoor activity

Regular outdoor activities on the beach, in the forest or in the mountains serve as a natural remedy for people suffering from anxiety disorder.

• Enjoyable exercises – Regular exercise releases natural hormones that boost your mood and improve sleep. Activities such as hiking, cycling, kayaking, rock climbing, cross-country skiing, swimming and jogging are great ways to reduce stress.
• Active social interaction – Group outdoor gatherings with people you feel comfortable with and can communicate freely will help you reduce stress levels and other mental health conditions.
• Walking in nature – Outdoors are a natural remedy and people tend to be happier and less anxious when they are close to nature.

3. Physical exercise

“Mens sana in corpore sano“, the Latins claimed, that in order for the mind to be healthy, the body must also be healthy.

Goal setting, even in the gym, is a great habit that will keep you focused on one goal and relieve you of intense stress. You can start with an online fitness program and then sign up for a fitness program. Adhering to an exercise program is not an easy task, but changes in physical and mental level will reward your effort.

4. Decrease caffeine

In case you suffer from chronic stress, caffeine is good to reduce. It can cause nervousness and stress, so it is a destructive habit in people with increased anxiety symptoms.

Research has shown that caffeine can cause or worsen anxiety disorders. It can also cause panic attacks in people who experience panic disorder (recurrent panic attacks). In some people, stopping caffeine consumption can significantly improve anxiety symptoms [3].

5. Sleep quality

Insomnia is a common symptom of anxiety. How to make sleep a priority:

• to sleep at night when you are tired
• do not read or watch TV while in bed
• do not use electronic devices (phone, tablet or computer) before falling asleep
• avoid caffeine, large meals and nicotine before bedtime
• keep your room dark and cool
• write down your worries on a piece of paper before going to bed
• set a sleep schedule to get the same amount of sleep each night

6. Healthy eating habits

Eating nutritious foods can reduce the symptoms of stress. Eating tips that relieve stress:

• Avoid caffeine and alcohol
• Eat foods rich in complex carbohydrates (oats, whole grain bread, chickpeas, sweet potatoes, quinoa) which increase serotonin, the mood hormone.
• Prefer foods rich in tryptophan, such as banana, cheese, milk, soy, oats and chocolate. Tryptophan is an amino acid that improves mood.
• Do not eat to relieve stress because it will lead to frustration and more stress with yourself.

Stress can negatively affect important areas of your life. That’s why you need to find ways to help keep your mental health in balance. Focus on the present and follow the above healthy habits for a happy life!

At Vita4you.gr you will find a great variety of nutritional supplements for stress!

References

1. Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial
2. Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans
3. Neuropsychiatric effects of caffeine
4. Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats
5. Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress