Stress is some a commonly used term, but what really is stress? Are there different types of stress? And how can we reduce our levels of stress naturally without medication or prescriptions?
BioCeuticals Nutritionist and Dietitian Belinda Reynolds spoke to Rescu. about stress – what it can do to our bodies, and what measures we can take to reduce stress.
Types of Stress
There are two stages that the stress response can occur in. Acute Stress is the first stage of stress, which we also call the ‘alarm reaction’ or the ‘fight-or-flight’ response. Put simply, the ‘fight-or-flight’ response involves an adrenaline boost and how we react immediately to a situation. This usually happens within seconds of danger being detected or after a sudden stressful incident. What happens in our bodies is the adrenal glands release adrenalin into the blood stream. Adrenalin serves to speed up your heart beat, dilate your blood vessels and increase your breathing rate.
Chronic Stress is the second stage of the stress response. This process is much more long-term, allowing the body to continue fighting a stressor after the alarm reaction comes to a halt. Under normal circumstances, the chronic stress phase is effective throughout a stressful episode. However, prolongation of the chronic stress phase could lead to a number of negative health changes in the body such as depressive symptoms and exhaustion.
How stress can affect our bodies
If you have been stressed for a long time period, it may lead to a range of physiological changes, including reduced immune and digestive function and imbalanced hormone and enzyme levels, all of which may have a damaging effect on your general state of health. Stress may even affect your cardiovascular health; both acute and chronic stress have shown to increase serum lipids (fats) associated with coronary events. On the contrary, a healthy diet, exercise, stress reducing practices and psychological support has shown to minimise the effects of stress on cardiovascular health.
How can we receive treatment for stress?
A nutritionist or naturopath can help you to identify and deal with the sources that trigger your stress, whether they be social, emotional, nutritional and/or environmental factors. A referral to a counsellor or psychologist (by your GP) may be advised for more severe cases of stress, including anxiety disorders, or a life changing event.
Natural remedies to reduce stress levels
A herb to keep in mind is St John’s wort, which via several complex actions, may help increase the uptake of serotonin, the ‘good mood’ neurotransmitter. However, because of its actions, St John’s Wort cannot be taken in conjunction with some medications, including the oral contraceptive pill and antidepressants; if you are on medication, speak to your healthcare practitioner about whether this herb is appropriate for you.
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Another noteworthy herb is rhodiola. Also known as the ‘golden root’, it has traditionally been used to increase physical endurance, work productivity, fatigue, depression, and infections of the nervous system. What’s more, rhodiola has demonstrated the ability to improve stress adaptation, calm the nervous system and inhibit action by cortisol, the stress-hormone.
Alongside herbs, there are a range of other nutrients that may be beneficial for our stress levels. For instance, research shows that lactium, derived from milk protein, helps to relieve stress symptoms and encourage relaxation when one is under mental stress.
Magnesium can also be depleted during chronic stress, and so too can B vitamins. Ensuring you have a sufficient intake of these nutrients can help to ensure your body and mind are well supported during stressful times.
Lifestyle changes for reducing stress
It cannot be emphasised enough how important healthy lifestyle habits are for stress management. Ideally, for optimum stress alleviation, the nutrients I have mentioned for reducing stress should be administered alongside lifestyle modifications.
Try the following:
- Cut down on stimulants such as caffeine- these may exacerbate nervous tension and impact sleep
- Exercise regularly- It has been known to alleviate stress and improve the mood
- Practice relaxation techniques: Yoga, breathing exercises or meditation may be particularly helpful- research has shown that just one week of yoga intervention may decrease anxiety and stress somatisation, and also improve sleep11
- Avoid alcohol, or at least keep consumption to a minimum, with most days of the week being alcohol free. Alcohol depletes your body of nutrition and can be a depressant, resulting in you finding it more difficult to cope with the stressors of daily life.
- Aim for 7-8 hours of sleep a night and go to bed and rise at the same time each day
Speak to your healthcare practitioner for more information about boosting your stress-coping mechanisms.