Stress is high the modern world where is high deadlines , financial pressures , constant notifications and global uncertainty keep the nervous system on high alert
and over time the stress contributes to to anxiety , insomnia , digestive problems and lowered immunity and heart disease
Pharmaceuticals can provide relief but they often come with side effects .Fortunately nature offers evidence based remedies and practices that calm the body and mind with harsh interventions
WHY STRESS MANAGEMENT MATTERS
Stress is mostly bad as it does more harm than good but in small amounts it sharpens focus and fuels actions and high levels of stress are bad as they stimulate the high production of cortisol and adrenaline which leads to poor sleep , increased inflammation and dis regulates moods
1.ADAPTOGENIC HERBS :NATURES RESILIENCE BUILDERS
Adaptogenic herbs are herbs that help the body adapt to stress and maintain homeostasis , they normalise stress responses , provide support energy to reduce fatigue and calming the body when you are anxious
KEY ADAPTOGENS
ASHWAGANDHA
Is an ayurveda that has been used to reduce anxiety and improve sleep quality and it also lowers cortisol levels leading to reduced stress levels and boost physical endurance
RHODIOLA ROSEA
Used to fight fatigue and improve awareness , memory and performance under stress
HOLY BASIL
Referred to as a sacred plant which is used to stabilise mood and anti inflammatory properties
2.CALMING TEA AND INFUSIONS
-Chamomile tea helps boost memory and improves focus and assist in mind relaxation and performance
-Lemon balm tea reduces anxiety and improves cognitive performance
-Passion power tea stimulates GABA activity in the brain which promotes calmness
3.NUTRITION FOR A CALM MIND
Balanced blood sugar :high production of cortisol leads to intensive irritability and anxiety so the best consume lots of whole grains ,healthy fats and proteins
.Magnesium rich foods: magnesium aids in mood regulation by inhibiting cortisol production and also reduces inflammation
.Omega 3 fatty acids help regulate mood and reduce inflammation
.Fermented foods :they assist in promoting a healthy gut which in turn produces mood regulating compounds
- BREATHING PRACTICES
-Box breathing :take a deep breath hold for 4 seconds then exhale and repeat for 4 times
-Extended exhale breathing take a deep breath hold for 8 seconds then exhale then repeat 5 times
5 MOVEMENT AS MEDICINE
-Walking in nature is healthy and good for stress management and the exposure to a calming natural environment helps relieve stress , tension and anxiaty
-Yoga and jogging when a blend of movements with breath and mindfulness help to lower the tension in the nervous system
6.MINDFULLNESS AND MEDITATION
Meditation trains the brain to observe sensations without judgement in turn breaking the cycle of stress reactivity which leads to
-Reduction in activation of amygdala ( the brains fear center)
-Improved sleep and lowers anxiety
-Regulate mood
8.RESTORATIVE SLEEP
The time when the body sleeps is the time when the nervous system and immune system repair themselves
-Keeping a consistent bedtime and wake up time helps lower stress and improves body function
-Dimming lights and avoiding screen time at least an hour before bed
-Drinking calming herbal teas instead of alcohol
-Practicing gently stretches and breathing exercise to wind down
The daily routions that we partake in are very crucial contributors to our heath and stress levels