emotional stress Archives - Amazing Health Advances

Seeking Stress Relief: 20 Natural Stress Relievers to Boost Your Health

The AHA! Team — Mon, 27 Jan 2025 06:49:02 +0000

Jillian Levy, CHHC via Dr. Axe – Stress: We all deal with it, yet we know how much better off we’d be — both physically and mentally — if we could only get it under control and find stress relievers that really work. While stress can be a positive, motivating factor at times (such as when you’re under pressure to perform well at work or to ace an important exam), more and more research shows that chronic stress impacts the body in ways similar to a poor diet, lack of sleep or sedentary lifestyle. Would you believe that 75 percent to 90 percent of all doctors office visits are related to conditions caused by stress? It’s true. How exactly does stress negatively affect our health in so many ways? It mostly boils down to changes in our hormones, which then cascade to an increase in inflammation and various other problems. Uncontrolled stress experienced over a long period of time is considered “chronic stress,” dangerous and capable of increasing someone’s risk for heart disease, diabetes, weight gain or obesity, mental disorders, autoimmune diseases, digestive disorders, and even cancer. Let’s face it, the stress we face today isn’t going anywhere, which is exactly why it’s more important than ever to find natural ways to relieve stress that work well for us. Thankfully there are natural stress relievers that can help. If you adhere to the following stress relief practices, you’re likely to better manage your stress on a daily basis. Best of all, there are stress relievers out there for just about everyone. Higher stress levels today In many parts of the world, more people today report experiencing negative experiences — which includes physical pain, worry, sadness, stress and anger — on a daily basis than at any recent point in history. What is causing everyone to feel so stressed and burnt out? Some of the top reasons people feel stressed and mentally unwell include: Worries over finances and the economy Health and healthcare-related concerns Disapproval of government performance and worries over politics Anxiety over current events, including natural and societal events such as mass shootings, climate crisis, racial tensions and terrorism Stress due to social media and technology use Feelings of loneliness and depression We know that stress can negatively affect nearly all parts of the body, including the musculoskeletal system, respiratory system, cardiovascular system, endocrine system, gastrointestinal system, nervous system, and both female and male reproductive systems. Here are some of the ways ongoing stress can lead to discomfort and disease: Causes tension headaches and migraines Makes it harder to sleep and causes fatigue (even adrenal fatigue) Triggers digestive issues, such as stomach pain or IBS Can lead to overeating and weight gain or sporadic eating patterns and skipping meals Makes it more likely that people favor sedentary activities and don’t exercise Can lead to social isolation, loneliness and poor relationships Can increase obesity, heart disease, Alzheimer’s disease, diabetes and asthma What is chronic stress? Chronic stress is considered the type of stress that interferes with your ability to function normally over an extended period, such as more than six months. Obviously people of all ages can experience chronic stress, but it’s thought that younger and middle-aged adults between the ages of 15 and 49 are most likely to deal with debilitating chronic stress. “Generation Z” is considered to be the most stressed-out age group in many industrialized nations, due to factors like violence, political turmoil, poor finances and poor health, while “millennials” report the highest rates of anxiety, loneliness and depression. Do people always know that they are dealing with chronic stress? Not necessarily. It’s not always easy for people to make a connection between stress in their lives and symptoms such as pain and brain fog. People also tend to struggle with identifying exactly what’s causing them to worry or feel angry, overwhelmed or depressed. When chronically stressed, you release more “stress hormones” such as adrenaline and cortisol, a steroid hormone in the broader class of steroids called glucocorticoids that is secreted by the adrenal glands. When levels of stress hormones remain elevated over time, they impact many bodily functions. That’s why finding natural stress relievers is so important both mentally and physically. Natural stress relievers 1. Exercise and yoga One of the best stress relievers available to us is exercise, a natural remedy for anxiety because it releases powerful endorphin chemicals in the brain, which act like the body’s built-in painkillers and mood-lifters. Research has suggested the negative effects of stress on the body seem to be exaggerated in people who are inactive, a phenomenon called “stress-induced/exercise deficient” phenotype. Because we react to stress by experiencing changes in our neuro-endocrine systems, regular exercise is protective because it regulates various metabolic and psychological processes in the body, including reinforcing our natural circadian rhythms, sleep/wake cycles, moods and blood sugar levels. Exercise has been shown to help improve insulin sensitivity, can help someone become more aware of her hunger levels, may improve confidence/self-esteem, and can lead to better mental processing and a lower risk for depression. Can’t sleep? Well, exercise can help with that too, which is very important considering quality sleep is needed to regulate hormones and help the body recover. Yoga has been shown to have similar benefits, reinforcing the “mind-body connection,” improving how people (especially women) feel about their bodies, helping with sleep and controlling anxiety. A review of more than 35 clinical trials that tested the effects of regular yoga on stress levels and health found that, overall, yoga offered significant improvements in various physical and psychological health markers for the majority of people. Looking for an even more impactful way to feel the benefits of exercise? Do so while listening to uplifting music. Research findings have indicated that music listening positively impacts the psycho-biological stress system, helps activate the parasympathetic nervous system, improves recovery time, and has benefits for hormonal balance and brain functioning overall. Another terrific way to relieve stress is through forest bathing. To forest bathe, you immerse yourself in naturally beautiful and health-boosting forest surroundings by using your various senses of sight, hearing, smell, etc. It’s meant to be a very peaceful and positive experience that has been shown by science to provide various health benefits. A study found that the tree’s compounds can decrease stress hormone levels in both men and women. 2. Meditation/devotional prayer Meditation and healing prayer are both proven stress relievers that help people deal with worry, anxiety and finding peace of mind. Best of all, they can both be practiced conveniently anytime of day, in your own home and with no therapist, practitioner or program needed, making them no-brainers. Meditation and prayer have been used for literally thousands of years to improve well-being and connection to others, and today they’re actually backed up by science as well. Natural stress relief meditation and mindfulness-based stress reduction are types of simple mental techniques that are practiced for as little as 10–15 minutes once or twice a day in order to bring about more “mindfulness” and reduce stress or anxiety. Various other forms of meditation have been shown to lower physiological responses to stress, improve mental alertness, and help people overcome various emotional and physical problems, such as: anxiety depression poor mental health that affects quality of life attention problems substance use eating habits sleep pain weight gain 3. Acupuncture Acupuncture has increasingly been used to treat many stress-related conditions, including psychiatric disorders, autoimmune or immunological-related diseases, infertility, anxiety, and depression. In fact, researchers have found that acupuncture treatments result in changes in the cardiovascular and immune systems, increasing protective T-cell proliferation and helping with cellular immuno-responses. Studies have shown that acupuncture is one of the best stress relievers for patients recovering from heart disease because it helps regulate the nervous system, therefore having positive effects on blood pressure levels, circulation, hormones and other factors. 4. Nutrient-dense diet A steady supply of nutrients like essential vitamins, trace minerals, healthy fats, electrolytes, amino acids and antioxidants all help your brain handle stress better, therefore benefiting your entire body. It’s also a great weight loss tip for women and men. Some of the most nutrient-dense foods for natural stress relief include: Foods high in B vitamins (which the body uses to convert nutrients to energy) — raw or cultured dairy products, cage-free eggs, grass-fed beef, wild-caught fish, poultry, brewer’s yeast, and green leafy vegetables. Foods high in calcium and magnesium — as relaxing minerals and electrolytes, calcium and magnesium are important for relaxing muscles, relieving headaches and helping you sleep. Try unsweetened organic yogurt, wild-caught salmon, beans/legumes, leafy green veggies, cruciferous veggies like broccoli, avocados and nuts. High-protein foods — foods with protein provide amino acids that are needed for proper neurotransmitter functions. Healthy fats and omega-3 fatty acids — cold-water, wild-caught fish like salmon or sardines can reduce inflammation and help stabilize moods, plus omega-3s are great for the brain, development and heart health. Other healthy fats that support brain health include nuts/seeds, avocado, olive oil and coconut oil. These brain foods and mood-boosting foods work as natural stress relievers. On the other hand, foods to avoid in order to keep stress levels down (aka bad mood foods) include: Packaged or sugary foods — processed, refined foods or those with added sugar can give you blood sugar highs and lows throughout the day, increasing anxiety and causing cravings and fatigue. Too much alcohol or caffeine — both alcohol and caffeine can cause or worsen anxiety, make you dehydrated, interfere with sleep to leave you tired, and make you unable to cope with stress well. Refined vegetable oils — imbalances in polyunsaturated fatty acids, meaning getting much more omega-6s than omega-3s from your diet, are tied to metabolic damage, inflammation and even poor gut health, which can affect mental processes. 5. Challenging thoughts with cognitive behavioral therapy Cognitive behavioral therapy (CBT) is a type of therapeutic practice that has been proven to lower anxiety, stress and multiple disorders — including addiction, eating disorders, insomnia and depression. Knowing that at least 50 percent of the time experiencing a mental disorder is due mostly to chronic, untreated stress reactions, therapists use CBT to train all types of people to better react to situations that are stressful. CBT focuses on challenging and changing your thoughts first and foremost, since the way you perceive an event (not the actual event itself) means everything in terms of how your body reacts. Once you can identify the root thought pattern that is causing harmful behaviors, you can work on changing how you think about events and therefore react to them. The idea behind CBT is this: If you can reframe the way you think about events in your life — for example, instead of panicking over a job change you choose to embrace it, prepare as best you can and seize the opportunity to start fresh — you can literally reduce the stress you wind up feeling from the event. CBT is useful for training us to avoid internal causes of stress, such as “all-or-nothing” thinking, jumping to conclusions, pessimism, having unrealistic expectations for ourselves, always expecting the worst-case scenario, and feeling guilt or shame over events that are out of our control. 6. Spending more time in nature and being social Making time for connecting with the people around you (like practicing fika), spending time outside, and doing things you love with family, friends and your spouse are all stress relievers that are good for your health in many ways. Social connection is tied to longevity, since it helps people feel like they’re a part of something larger than themselves and helps give them perspective. Being outdoors has some similar effects, reminding people that they’re one piece of a much larger universe, lifting their moods and making it easier to get good sleep. For many American workers, their work stress accelerates because they don’t take their full vacations or are always on call. Instead, take your deserved...

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Work-Related Stress Linked to Increased Risk of Future Sick Leave in Middle-Aged Women

The AHA! Team — Mon, 16 Sep 2024 09:08:18 +0000

University of Gothenburg via News-Medical – Middle-aged women who experience work-related stress have a significantly increased risk of future sick leave, a University of Gothenburg study shows. Lack of influence and conflicts at work are clear stress factors. The aim of the current study, published in the Scandinavian Journal of Primary Health Care, was to investigate whether work-related mental stress can be linked to sick leave among middle-aged women in the labor market. The data used in the study consists of information about 573 women of two different ages, 38 and 50, taken from the comprehensive Population Study of Women in Gothenburg, PSWG, at the University of Gothenburg. This was combined with register data on the women’s sick leave from the Swedish Social Insurance Agency. Job conflicts are a significant risk factor When the study began, the majority of the participants (504 women) were employed and in work. Three out of four experienced work-related or general mental stress, or both. During the following year, 16% had at least one instance of sick leave lasting for two weeks or more, and the sick leave patterns were clear. Of 21 specific work-related problems, job conflicts and a lack of influence over decisions at work were most clearly associated with sick leave. In terms of job conflicts, this applied whether or not the women themselves were involved. Women who had reported job conflicts were more than twice as likely (a factor of 2.31) to take sick leave during the follow-up year. After adjusting for general stress, previous sick leave, age, sleep quality, wellbeing, and physical activity, the risk remained twice as high (a factor of 1.98). A lack of empowerment was also accompanied by a significantly greater risk of sick leave (a factor of 1.71 after adjustments). The importance of a better work environment One of the main authors in the study is Kirsten Mehlig, Associate Professor of Epidemiology and Senior Lecturer in Health Science Statistics at Sahlgrenska Academy at the University of Gothenburg. “Little scope for decision-making and conflicts in the work environment can predict sick leave, independent of general mental stress and previous periods of sick leave,” she explains. “Improving the work environment is therefore important in order to reduce sick leave among women in the labor market.” The research team behind the study was led by Dominique Hange, Associate Professor and Senior Lecturer in General Medicine, and general practitioner at Närhälsan’s Tidan primary care center in Skövde. “Regardless of women’s own involvement, the effects of conflicts at work may also suggest a specific vulnerability among women that may be interesting to address in the future.” – Kirsten Mehlig, Associate Professor of Epidemiology and Senior Lecturer in Health Science Statistics at Sahlgrenska Academy at the University of Gothenburg Source: University of Gothenburg Journal reference: Mehlig, K., et al. (2024). Exploring the impact of mental and work-related stress on sick leave among middle-aged women: observations from the population study of women in Gothenburg, Sweden. Scandinavian Journal of Primary Health Care. doi.org/10.1080/02813432.2024.2380925. To read the original article click here.

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Dealing with Textxiety

AHA Publisher — Wed, 01 May 2024 05:00:43 +0000

Dr. Caroline Leaf – In this podcast (episode #566) and blog, I talk about how to manage texting anxiety (yes, it’s a thing!). I am sure you have had the experience where you see a text come through and your heart just sinks into your stomach.Texting anxiety is so real that it even has its own coined term, “textxiety“! Some people may worry that their messages will be misinterpreted or taken out of context. In fact, many people feel a sense of unease, worry, and stress when texting. Although this may sound strange, it is important to remember that texting is another form of communication—it makes sense that it could cause someone to feel a sense of anxiety. Some people may worry that their messages will be misinterpreted or taken out of context. They are concerned that the recipient will not understand the intended tone or meaning of their messages. For others, texting can create a sense of urgency; someone may feel pressured to respond immediately, which can lead to anxiety, especially when they are unable to reply promptly. In other cases, someone may obsessively review and revise their messages before sending them, fearing that any wording or phrasing could be problematic. This can add a lot of stress to a conversation. And some people may find texting stressful as they are not able to read the nonverbal cues that they rely on in face-to-face interactions. In other cases, someone may obsessively review and revise their messages before sending them.. If you are someone who battles with texting anxiety, I recommend using the Neurocycle mind management method I have developed and studied over the past three decades, which I discuss in detail in my book Cleaning Up Your Mental Mess and my app Neurocycle. It has 5 steps: Steps 1-3: gather, reflect and write down how you feel when a text comes in. Try to analyze why texting gives you anxiety. Take into account your emotions, behaviors, bodily sensations, and perspective when you receive a text. Sit with these feelings and write them down to help organize your thinking and bring clarity to the situation. Use who/what /when/where/why questions to find the pattern behind your reactions. Step 4: recheck. Once you feel like you understand the meaning behind your anxiety better, try to come up with solutions to alleviate the stress you feel when texting. This will take you to: Step 5: the active reach. This is a thought or action you need to practice daily to help you reconceptualize what you worked through in the previous step. What are you going to do each day to give yourself the time and mental space needed to deal with what is bothering you and turn this situation into something constructive? Here are some examples: Establish clear boundaries for when and how often you engage in texting. It’s okay to take breaks from your phone! Send a text to someone that you will reply to later when you get the chance in order to alleviate the stress that comes with feeling bad about not replying. Take a moment to think before responding, especially if the conversation is emotionally charged. Avoid rushing to reply when you’re upset or anxious! If certain individuals consistently cause text anxiety, consider blocking or muting their messages temporarily. This can provide relief and time for you to regroup. Be kind to yourself and recognize that it’s normal to make mistakes or experience anxiety in communication and texting is a form of communication just like any other! Remind yourself of this. If you can, put your phone on “Do Not Disturb” mode when you are working or at night when you are sleeping. Tell people that you do not answer texts during certain hours. Categorize your texts with colors and pictures, so that you know what to read first and what to leave until you feel better prepared. If a text is causing you a lot of anxiety, perhaps get someone else to read it first. Before opening a text, prepare yourself with breathing exercises or movement like yoga stretches to ground you. The key thing to remember that text anxiety is a pretty common experience. It is not something to be ashamed of! It’s okay to seek help or employ strategies to alleviate it. By incorporating these practices into your digital communication routine, you can make texting a less stressful and more enjoyable means of connecting with others. For more on texting anxiety, listen to my podcast (episode #566). Podcast Highlights 3:20 Text anxiety is a real thing! 5:30, 8:44 Signs that you may be experiencing text anxiety 13:00, 19:33 How to manage text anxiety This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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Benefits of Human Touch: Spooning Relieves Stress, Improves Sleep & Deepens Connection

AHA Publisher — Mon, 16 May 2022 07:31:28 +0000

Christine Ruggeri, CHHC via Dr. Axe – Perhaps when you’re spooning with your partner at night, sleeping or resting in a connected, intimate position, you’re not thinking about the potential health benefits. It turns out that spooning impacts hormones in a way that the position affects your mood, sleep, immune system and pain levels. Just like the benefit of hugs, spooning creates a sense of connection and boosts the release of happy hormones. It’s also warming and fosters a sense of security. Although it’s often linked to intimacy, spooning doesn’t necessarily have to be for romantic partners only, as this type of extended cuddling can be beneficial for children’s mental and emotional health, too. What Is Spooning? Spooning is a position loved ones take when they are cuddling or sleeping. It’s been coined “spooning” because it looks similar to two spoons stacked together sideways: One person hugs another from behind, facing the same direction. Spooning is a position that’s often used by romantic partners but can also be for children and parents. There are varying degrees of intimacy depending on the relationship between the two “spoonees,” but no matter what, the position offers a sense of comfort and security. It can become more intimate when arms and legs are intertwined while spooning. Benefits There are both physical and psychological benefits of spooning, which mostly come from the production of happy hormones and reduction of stress hormones. Here are some of the benefits of spooning explained: 1. Boosts Oxytocin Oxytocin is known as the “love hormone,” and when it’s released, it influences our mood, behavior and physiology. Increased oxytocin provides feelings of contentment and decreased anxiety. It supports social bonding and has calming effects. A study published in Biological Psychology examined 59 premenopausal women before and after warm contact and hugging with their husbands or partners. Researchers found that frequent hugs between partners were associated with higher oxytocin levels and lower blood pressure. 2. Improves Partner Connection Physical contact like spooning can improve partner connection and provide a sense of togetherness and security. Researchers indicate that cuddling is a key expression of intimacy, and a questionnaire involving 514 participants found that when cuddling occurred among partners frequently and for long durations, it’s viewed very positively. Spooning can improve your intimate relationship with your partner because it allows you to feel cared for, wanted and supported. It helps build trust within a relationship and fosters a sense of love and safety. 3. Reduces Stress The boost of oxytocin you get when spooning your partner helps decrease the stress hormone cortisol, which is produced as part of your fight or flight response to stress. Close physical contact also activates sensory neurons in the brain and promotes the production of dopamine, a hormone that’s associated with motivation, satisfaction and pleasure. 4. Improves Sleep If you’ve ever wondered about the impact of hormones on the body, consider the simple act of touching or hugging for an extended period of time. The increase of happy and calming hormones that occurs not only helps reduce stress, but improves your sleep, too. Spooning before falling asleep creates a calming and soothing feeling because of the production of oxytocin, dopamine and serotonin. We know from research that the neurotransmitter serotonin, for example, is very much involved in sleep preparation, triggering and maintenance. 5. Provides Comfort The closeness that occurs while spooning can be extremely comforting, which is why it doesn’t just have to be for intimate partners, but can put a child at ease, too. If you’ve ever had an infant who won’t fall asleep in her crib but falls fast asleep when you’re close to her in bed, you understand the sense of security and comfort that exists for babies, children and adults when being cuddled. 6. Boosts Immune System It may seem odd that spooning can actually boost immune system health, but it’s true because of the role this kind of close contact has on our hormones. Research indicates that oxytocin has anti-inflammatory and pro-immune adaptive functions. There’s even research suggesting that increased hugging and perceived support are able to reduce signs of illness when participants are exposed to a virus that causes the common cold. 7. Eases Pain Research shows that prolonged elevated cortisol can cause increased inflammation and pain. Close contact like hugging or spooning for an extended period of time can reduce cortisol in the body, which relaxes the body, reduces blood pressure and increases the body’s pain thresholds. This means that spooning can actually ease pain because the body is not in a state a stress, but in a state of relaxation instead. How to Do It Tradition spooning is when the taller person lays behind the shorter one, facing the same direction, and hugs that person from behind. The person in the back may wrap his or her arms around the person in the front, and sometimes the couple’s legs are intertwined. How much spooning is enough to reap these potential health benefits? Spooning for 10 minutes or more allows for the production of happy hormones and reduction of stress hormones. Risks and Side Effects As you’ve read, spooning benefits your mental, emotional and physical health. It’s a comforting position that can also boost intimacy between romantic partners. Does it have to be sexual? Absolutely not — depending on the relationship, it can simple be another way to cuddle and show love. While the position is warming and comforting, it may not be the best sleep position for the entire night. It may lead to a stiff arm or legs, so simply come out of the position when it’s no longer comfortable. Conclusion Spooning is a position that loved ones take when they are cuddling or sleeping. The spooning position was given its name because it looks similar to two spoons stacked together sideways. There are several benefits of spooning, which come from its affects on hormone production. This type of cuddling promotes the production of happy hormones and reduces stress hormones, leaving you feeling more relaxed, connected and at ease. To read the original article click here.

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How to Lower Blood Pressure: 5 Natural Ways

AHA Publisher — Fri, 12 Nov 2021 08:00:52 +0000

Dr. Josh Axe, DC, DNM, CN – Studies over the past 20 years have shown that the majority of people in economic developing countries have blood pressure numbers that are higher than they should be, with many experiencing high blood pressure. (1) In fact, there are millions of people all over the world who are struggling with high blood pressure symptoms, or hypertension. As of 2008, the prevalence of elevated blood pressure among adults over 25 years old was about 40 percent worldwide. Approximately 75 million American adults — that’s 32 percent, or 1 in every 3 adults — suffer from high blood pressure. (2) What Is Blood Pressure? Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest. Systolic pressure is always the first or top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In prehypertension, systolic numbers range from 120–129 and diastolic numbers are less than 80. Blood pressure ranges include:(3) Normal: Less than 120/80 mm Hg Prehypertension: Systolic between 120–129 and diastolic less than 80 Stage 1 high blood pressure: Systolic between 130–139 or diastolic between 80–89 Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg Numbers for stage 1 hypertension vary from 130–139 for systolic values and/or 80–89 in diastolic numbers. With stage 2 hypertension, systolic readings are 140 or higher and/or diastolic readings measure 90 or higher. Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs. (4) High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart. Long term-high blood pressure increases the risk of stroke, heart attack and diabetes. Most Americans don’t even realize they have high blood pressure until serious problems arise. Results of high blood pressure include:(5) Arterial damage Aneurysm Heart failure Blocked or ruptured blood vessels Reduced kidney function Vision loss Loss of cognitive function: concentration, memory and ability to learn Metabolic syndrome: a cluster of metabolic disorders such as high cholesterol and insulin, atherosclerosis and increased waist size Frequently, there are no symptoms as blood pressure increases, but warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes. Causes of high blood pressure include:(6) (7) A high-salt diet Emotional stress Alcohol Caffeine Smoking Obesity Inactivity Birth control pills Heavy-metal poisoning How to Monitor Your Blood Pressure You can monitor your own blood pressure at home using a home blood pressure monitor. The American Heart Association recommends using an automatic, cuff-style bicep monitor. Make sure you buy a monitor that has been validated and with a cuff that fits properly around your upper arm. Then follow these simple steps: (8) Don’t exercise, eat, drink caffeinated beverages, or smoke within 30 minutes of measuring your blood pressure. Sit still with your back straight and your feet flat on the floor. Follow your monitor’s instructions or ask your doctor how to use it correctly. Make sure you check your blood pressure at the same time each day. Check your blood pressure two or three times each time you sit down to measure it. Wait one minute in between each reading. Be sure to track your measurements, either writing them down in a journal or using an online tracker. You may be wondering how to lower blood pressure. Below are my top natural ways to lower blood pressure, and by the way, it should happen fast! Some plans can take months to see results. With my tips, some of which revolve around anti-inflammatory foods, you can see results in just one day. How to Lower Blood Pressure: 5 Natural Ways So, what are some natural ways to lower blood pressure? There are foods that reduce blood pressure, as well as supplements to lower blood pressure and lifestyle changes you can make. These high blood pressure home remedies are pretty easy to incorporate into your life. By slowly making these changes to your daily habits, you can create new, healthier routines and a much healthier you. 1. Eat a Mediterranean-style diet Thanks to foods such as olives and flax seeds, Mediterranean diets are very high in fruits, vegetables, sea foods and healthy omega-3 rich fat oils. A grain-free or a low-grain Mediterranean diet, naturally abundant with omega-3 foods, is ideal. Some of the top foods you want in your Mediterranean diet are olive oil, flax seeds, wild-caught fish (especially salmon) and a lot of fruits and vegetables, all of which will help lower your blood pressure naturally. 2. Start taking a fish oil supplement (1,000-2,000 mg daily) One of the main causes of high blood pressure is inflammation in the arteries over time. Study after study has shown consuming fish oil, which is high in EPA and DHA forms of omega-3 fatty acids, reduces inflammation in the body. So, taking a high quality, 1,000 milligram fish oil dose every single day with your meals is one of the best natural ways to lower blood pressure. 3. Use magnesium to loosen things up (500 mg before bed) The mineral magnesium is great because it helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure (and many people have a magnesium deficiency). So should you take magnesium supplements? Yes, and 500 milligrams daily is a great dose to start with to address your blood pressure issues. 4. Pump up your potassium An essential element, potassium — and high-potassium foods such as avocado and melon — helps counteract the effects of sodium and guard against hypertension. Some of the best potassium-rich foods include coconut water and bananas. Coconut water is a great choice if you want something a little bit sweet to drink throughout the day. Another delicious way to overcome potentially low potassium levels and naturally lower your blood pressure is to use coconut water as the liquid base for your superfood smoothie in the morning. Interestingly, potassium supplements are usually not as effective as simply eating foods high in potassium. It’s best not to take a potassium supplement in high doses unless otherwise directed by a doctor. 5. Maintain balance with CoQ10 Coenzyme Q10, more commonly known as CoQ10, is an antioxidant critical for supporting heart health. It’s crucial if you’ve ever been on blood pressure or, in particular, cholesterol-lowering medication. Two-to-three hundred milligrams of Coenzyme Q10 per day is a great, natural remedy for high blood pressure. Top Foods for a High Blood Pressure Diet One of the best things you can do to lower your blood pressure is to eat a healthy, high blood pressure diet. Read on below to find out more about what foods are good for high blood pressure. High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. If you’re wondering how can you stabilize your blood pressure, eating foods high in healthy fiber can definitely help. Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,500–2,000 mg daily. High potassium foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, avocados and bananas. Omega-3 rich foods: Consume omega-3 rich foods like grass-fed beef, wild caught salmon, chia and flax seeds to reduce inflammation. 8 Foods That Reduce Blood Pressure: 1. Dark chocolate: Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure. 2. Garlic: Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic seems to help thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure. 3. Spinach: Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease. 4. Sunflower Seeds: Rich in potassium, magnesium and healthy plant fats, sunflower seeds can help reduce cholesterol levels, open up blood vessels and promote healthy blood pressure. 5. Bananas: Bananas contain loads of potassium and fiber. 6. Tomatoes: Tomatoes are loaded with calcium, potassium, vitamins A, C, and E and lycopene. Compounds in tomatoes can lower cholesterol buildup in blood vessels and combat the development of hypertension in a variety of ways. Lycopene, one of the tomato’s most useful compounds, is activated by heat, so add tomatoes to your next chili or stew. 7. Broccoli: Broccoli has been found to have a whole host of beneficial health effects including high amounts of potassium and chromium that help regulate blood sugar levels and weight, both related to high blood pressure. 8. Melon: Melon is rich in potassium. Cantaloupe and watermelon are especially rich sources. Blood Pressure Foods to Avoid High sodium foods: Sodium raises blood pressure; avoid high sodium processed foods, pickles, olives or canned foods. Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats. Sugar: High sugar consumption is connected to high blood pressure. Caffeine: Too much caffeine can cause an increase in blood pressure. Alcohol: Narrows arteries and can increase blood pressure. Lifestyle Tips to Lower Blood Pressure So, are you wondering how to lower blood pressure besides changing your diet? Reducing stress can lower blood pressure. Some other natural ways to lower blood pressure include getting better sleep, scheduling in more free-time and fun, surrounding yourself with encouraging friends and exercising on a daily basis. Regular exercise and diet play a large role in the development (or not) of hypertension. Another one of the most detrimental components of the Western lifestyle is stress. Managing stress includes relaxation techniques such as deep breathing, yoga, journaling or art therapy. You can raise your blood pressure to alarming levels just by thinking or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder (PTSD), and the improvement of performance in businessmen and Olympic athletic gains through visualization. (9) The best preventative measure to high blood pressure? A healthy lifestyle. It’s common sense, really. Essential Oils for Blood Pressure Another of the many natural ways to lower blood pressure is to incorporate some key essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang ylang, clary sage and frankincense. Precautions Talk with your natural doctor about how to lower blood pressure naturally and safely. Check with your doctor before making major diet and exercise changes. If you’re taking any medications, you’ll also want to make sure there are no drug interactions with any natural supplements you plan to take. Final Thoughts Blood pressure is a combination of systolic and diastolic pressure. High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart. You can monitor your own blood pressure by measuring your pulse rate. Try natural ways to lower blood pressure like dietary changes, stress relievers and exercise. Check with your doctor before making any major diet or exercise changes or trying new supplements. To read the original article click here.

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Cocoa Can Protect Against Stress-Induced Cardiac Events

AHA Publisher — Mon, 26 Apr 2021 07:00:02 +0000

Lori Alton via NaturalHealth365 – Stress might be a normal, unavoidable part of life – but that fact doesn’t lessen the harm it causes to our bodies. Mental stress can send heart rate and blood pressure soaring – even in healthy adults – while producing temporary impairments in arterial function that persist after the stressful event is over. (In fact, studies show that a single episode of stress can increase the risk of life-threatening cardiovascular events, such as heart attack and stroke!) Now, new research reveals that a common treat can significantly reduce the risk of damage from stress. A just-published British study shows that constituents in cocoa – yes, cocoa! – can help protect against stress-related cardiac events. Let’s take a closer look at some of the remarkable protective benefits of cocoa. Could This Delicious Treat Have Heart-Protective Effects? New Study Results May Surprise Cocoa is rich in flavanols – specialized polyphenols (plant compounds) with health benefits. Flavanols’ particular “superpowers” are their powerful antioxidative and anti-inflammatory effects, which can help scavenge destructive free radicals. And, as it turns out, cocoa contains more flavanols, ounce for ounce, than any other food on the planet. But can cocoa and cocoa-rich chocolate really help prevent heart disease? Peer-reviewed scientific research suggests that they can. In a randomized, placebo-controlled study conducted at the University of Birmingham and published three weeks ago in Nutrients, researchers gave a group of healthy young men a high-flavanol cocoa beverage 90 minutes before asking them to complete an eight-minute mental stress task. The team found that the cocoa drinks promoted better blood vessel function during mental stress – and could offer some protection against stress-related cardiac events such as heart attack and stroke. Lead author Dr. Catarina Rendeiro, a biologist with the University of Birmingham’s School of Sport, Exercise and Rehabilitation Sciences, reported, “Drinking flavanol-rich cocoa can be an effective dietary strategy to reduce temporary impairments in endothelial function following mental stress and also improve blood flow during stressful experiences.” Although the study involved healthy participants, it built upon earlier research showing that people at risk for heart disease have poorer vascular responses to acute stress. Stressed Out? Here Is How Cocoa Can Come to the Rescue But, how exactly did cocoa accomplish this? Scientists maintain that flavanols in cocoa improve the function of the epithelium, the fragile membrane of cells lining the heart and blood vessels. While mental stress can impair epithelial function, flavanols can help neutralize the harm. Researchers believe that cocoa flavanols can play an important role in reducing the odds of an array of serious diseases – including peripheral vascular disease, stroke, thrombosis, heart disease, diabetes, kidney failure, tumor growth, and even severe viral infectious diseases. (Quite an impressive résumé for an ordinary – but tasty – nutrient!) Earlier studies had shown that cocoa products containing between 30 to 1218 mg of flavanols can produce modest decreases in blood pressure. Researchers think this beneficial effect stems from the ability of flavanols to promote the production of beneficial blood pressure-lowering nitric oxide. As if this weren’t impressive enough, flavanols can reduce levels of unhealthy LDL cholesterol in the blood. They also have an anticoagulant, blood clot-discouraging effect similar to that of aspirin. Antioxidant and anti-inflammatory properties round out cocoa’s list of gifts to the heart – and allow them to cut the risk of heart attack and stroke. Cocoa Isn’t Only Good for Your Heart. Studies Find Unexpected Neuroprotective, Mood, and Metabolic Benefits Scientists have known for some time that flavanols can also improve brain function and blood flow while supporting the production of brain cells. In fact, studies performed over a decade ago revealed that high-flavanol cocoa supplementation for two weeks increased blood flow to the brain by up to 10 percent. This ability may allow flavanols in cocoa to reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease. In addition, cocoa-rich chocolate can lift mood, promote a feeling of well-being and even reduce symptoms of depression. Scientists believe that this may be due to the conversion of tryptophan in cocoa to serotonin, a neurotransmitter necessary for a stable mood. Chocolate also contains moderate amounts of caffeine, which can have mild energizing and mood-lifting effects. Somewhat surprisingly, there is evidence that dark chocolate (but not white chocolate or milk chocolate) can help fight obesity by reducing appetite and creating a feeling of fullness. While more study is needed, some research has shown that people who consumed chocolate more frequently had a lower BMI than people who seldom ate it. Of course, moderation should prevail. Despite its other health benefits, chocolate contains sugar and fat – and could contribute to weight gain and other health problems if eaten in excess. Not All Chocolate Is Created Equal. Here Is What Natural Health Experts Recommend For maximum health benefits, stick to dark chocolate that contains at least 70 percent cocoa. Seek out unprocessed cocoa and chocolate, as manufacturers sometimes add alkali solutions to give the product a more “mellow” flavor. Unfortunately, these alkali compounds have the effect of decreasing flavanol content by as much as 60 percent. Natural health experts recommend about 10 grams of high-flavanol dark chocolate, containing at least 200 mg of flavanols, a day. If you prefer cocoa, 2.5 grams of high-flavanol, non-alkalized cocoa powder a day provides the same benefits. You can use cocoa powder in smoothies, sprinkle it over oatmeal or fruit, or make hot cocoa by mixing it with non-dairy milk, such as almond milk, coconut milk, oat milk, or rice milk. Tip: if you don’t care for the taste of cocoa or chocolate, you can obtain flavanols from a wide variety of healthy foods. Apples, black grapes, blackberries, cherries, raspberries, and green tea are all good sources. When you nibble at a chocolate bar or sip a cup of steaming hot cocoa, you are not only uplifting your taste buds and your mood – but supporting the health of your body and your mind. It’s truly a win/win. Sources for this article include: ScienceDaily.com Healthline.com Healthline.com To read the original article click here. 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What Is Adrenal Fatigue? Steps to Overcome It

AHA Publisher — Wed, 21 Apr 2021 07:00:11 +0000

Dr. Josh Axe, DC, DMN, CNS – Did you know that chronic stress can affect your body’s ability to recuperate from physical, mental or emotional stress? This is likely why most people have dealt with adrenal fatigue at some point in their lives. Many proponents of this condition estimate that almost every person can experience adrenal fatigue, also known as hypoadrenia, to some degree at a particularly stressful point in his or her life. Because the adrenals influence many parts of the body, symptoms of adrenal fatigue can mimic a number of disorders and isn’t always easily recognizable. Adrenal fatigue symptoms, like brain fog, moodiness and trouble sleeping, can be indicative of many disorders and are often overlooked by doctors. But more and more people are starting to realize that a combination of these health issues often indicate the onset of adrenal fatigue. If you have adrenal fatigue, it can have significant effects on your overall health. Luckily, you can improve this common issue naturally by focusing on your nutrient intake and lifestyle choices. What Is Adrenal Fatigue? A relatively new term, “adrenal fatigue” was proposed as a new condition in 1998 by Dr. James L. Wilson, a naturopath and chiropractor. His assumption was that an overstimulation of the adrenal glands (or “adrenals”) by long-term stress could lead to an inconsistent level of cortisol (the stress hormone) in the bloodstream. In addition to this overload or improper stress hormone levels, people with adrenal fatigue often don’t have enough DHEA, the “parent hormone” responsible for the creation of many necessary hormones in the body. Dr. Wilson describes the unique progression of adrenal fatigue throughout the day as follows: You wake up and are unable to function without a significant amount of caffeine. You finally feel a boost of energy during the early part of the day. Then your energy levels crash around 2 p.m., rise around 6 p.m. and fall again around 9 p.m. Your energy finally peaks again at 11 p.m. Is Adrenal Fatigue Real? The major issue with recognizing or diagnosing adrenal fatigue is the inability to distinguish its symptoms and patterns from other disorders. The parameters for this condition are nonspecific, which, unfortunately, has led to a great controversy around this topic, even though the very nature of cortisol and bodily hormones is that the effects are far-reaching. A diagnosis for this condition is difficult because stress hormone levels typically fall in what conventional medicine would call “inside the normal range,” although the symptoms are clear to those suffering from the condition. People who believe that adrenal fatigue isn’t a real health concern often state that consistent levels of chronic stress have no effect on the adrenals and the only true endocrine disorders are those caused by other diseases and direct damage to the adrenal glands. However, many practitioners of natural medicine know, from experience in a health care practice and supporting scientific evidence, that hypoadrenia is very real and associated with a number of complications. In addition, adrenal fatigue treatment is relatively non-invasive and is beneficial to your health, no matter the diagnosis. Of course, you should be under the care of a qualified medical professional, such as a functional medicine doctor, you trust, and see her or him about any symptoms you experience (of any disease) so the doctor can determine appropriate treatment. What Are Your Adrenal Glands? Your adrenal glands (adrenals) are two thumb-sized organs that sit above your kidneys and are part of the endocrine system. Also known as the suprarenal glands, they’re involved in producing over 50 hormones that drive almost every bodily function, many of which are essential for life. The adrenal glands work closely with the hypothalamus and the pituitary gland in a system known as the hypothalamus-pituitary-adrenal axis (HPA axis). Adrenal glands play a huge role in stress response. Here’s how it works: Your brain registers a threat, whether emotional, mental or physical. The adrenal medulla releases cortisol and adrenaline hormones to help you react to the threat (the fight-or-flight response), rushing blood to your brain, heart and muscles. The adrenal cortex then releases corticosteroids to dampen processes like digestion, immune system response and other functions not necessary for immediate survival. Your adrenal glands are also responsible for balancing hormones. Problems with Adrenal Function When discussing problems with adrenal function, it’s important to understand that adrenal fatigue is not the same thing as adrenal insufficiency, Addison’s disease or Cushing’s syndrome/Cushing’s disease. Here’s a quick breakdown of these conditions and how they are different than adrenal fatigue: Adrenal Insufficiency and Addison’s Disease: Symptoms found in adrenal insufficiency that are not found in adrenal fatigue include major digestive issues, weight loss, low blood sugar, headache and sweating. Primary adrenal insufficiency is what is known as Addison’s disease and occurs when the adrenal glands are damaged by some type of trauma and can’t produce enough cortisol or aldosterone. Secondary adrenal insufficiency (which is more common) occurs when the pituitary gland stops producing adrenocorticotropin (ACTH). ACTH is what stimulates the adrenal glands to produce cortisol. What differentiates this condition from adrenal fatigue? More often than not, adrenal fatigue is modeled by an overabundance of stress hormone levels, often at the “wrong” times, while adrenal insufficiency is a consistent inability to produce cortisol. The largest difference between them is that people with adrenal fatigue usually have cortisol levels that fall in “normal” levels but not “optimal,” while adrenal insufficiency patients have cortisol levels consistently outside the normal range. Cushing’s Syndrome/Disease: Cushing’s disease is an extremely rare disease that involves the overproduction of cortisol, outside the normal levels, that most often affects women between 25–40. This condition is sometimes the result of tumors, and in other cases, there is no known cause. Cushing’s can be reversed and is defined as a “curable” condition by the National Institute of Health. Unique symptoms of Cushing’s syndrome (called Cushing’s disease when caused by a pituitary tumor) include abdominal/facial weight gain, male impotence, failure to menstruate, increased risk of miscarriage, high blood sugar and high blood pressure. Symptoms What happens when the adrenal glands stop producing hormones efficiently? Every bodily function is affected, and as adrenal hormone levels ebb and flow abnormally, even the normal “get-up-and-go” you get from them disappears. Studies indicate that adrenal fatigue symptoms include: Autoimmune conditions Chronic fatigue (always feeling tired) Brain fog Hair loss Hormone imbalance Weakened stress response Insulin resistance Lightheadedness Decreased sex drive/libido Moodiness and irritability Depression Muscle or bone loss Skin ailments Sleep disturbances/sleep apnea Weight gain Sweet and salty food cravings Loss of appetite As you can see, there are a number of symptoms that might be related to other underlying disorders, including some very common women’s health issues. Fortunately, the ways to combat these issues are very similar and benefit your overall health. If you’ve experienced any of these adrenal fatigue side effects, take heart, for there are now many natural ways to treat and support your adrenal system. Causes Adrenal fatigue is a condition in which the body and adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Sometimes misunderstood as an autoimmune disorder, adrenal fatigue can mimic some precursors to other common illnesses and diseases. Wellness doctors and practitioners believe that an episode of acute stress or prolonged (especially for over a year), ongoing stress can cause adrenal glands to become overloaded and ineffective, then improperly release cortisol. They believe that hypoadrenia can be caused by: Stressful experiences like death of loved one, divorce or surgery Exposure to environmental toxins and pollution Prolonged stress due to financial hardship, bad relationships or work environment, and other conditions that entail feelings of helplessness Negative thinking and emotional trauma Lack of sleep Poor diet (including crash diets and inconsistent nutrition) and lack of exercise Pain Food sensitivities Adverse events in childhood Surgery Reliance on stimulants like caffeine or energy drinks Rheumatoid arthritis Diabetes/impaired glucose levels Can stress cause extreme fatigue? Yes, it absolutely can. One study found that students undergoing chronic, long-term stress when prepping for medical exams at the end of their educational careers impaired the students’ cortisol awakening response. By limiting this surge in cortisol that naturally occurs every morning when you wake up to help you feel alert, stress inhibits your ability to wake up fully, no matter how much sleep you get. Another study, released in 2005, found that students diagnosed with chronic fatigue syndrome had “alterations in adrenal function,” particularly in females, suggesting that their adrenal glands were no longer receiving a normal amount of stimulation. Depression may also play a role in the development or effects of adrenal fatigue. Research shows that after a major depressive episode, cortisol responses do not easily readjust to normal levels and might be somewhat responsible for a recurrence of depression. And there’s research suggesting that hypothalamic dysfunction is common in multiple sclerosis, an autoimmune disease. Researchers are evaluatingwhy dysfunction of the hypothalamic-pituitary-adrenal axis is common in multiple sclerosis, but it’s believed to be linked to abnormal cortisol secretion. Treatments There are both conventional and natural treatments for adrenal fatigue. The first step is to diagnose the problem, which can be difficult because most people go too long simply dealing with their symptoms. Diagnosis and Adrenal Fatigue Tests Many people go for some time without consulting their general physicians or endocrinologists about some of the symptoms of adrenal fatigue. This is one major reason why diagnosis of this condition is uncommon. However, experiencing high cortisol symptoms over a long period of time can really take a toll. In addition, some symptoms can be indicative of more serious conditions. If you experience one or a combination of adrenal fatigue symptoms for an extended period of time and your symptoms have begun interfering with normal life, relationships and/or activities — such as work, family time or school — it’s time to visit your doctor and ask about adrenal fatigue. Adrenal Fatigue Tests Tests for adrenal fatigue are, unfortunately, another source of confusion for many. You should know ahead of time that these tests must be done by someone who understands the nature of adrenal fatigue and that tests for adrenal fatigue are rarely definitive. The most common of these tests includes testing bodily fluid for cortisol. Blood tests are almost never helpful in this regard, but a 24-hour salivary panel may help your doctor recognize abnormal cortisol patterns, including a lack or overload of stress response. Many doctors also test thyroid function in conjunction with cortisol levels because of the way these hormonal systems are interconnected. Other tests that may be used to help diagnose or confirm adrenal fatigue include: ACTH Challenge TSH test (thyroid stimulating hormone) Free T3 (FT3) Total Thyroxine (TT4) Cortisol/DHEA ratio 17-HP/Cortisol ratio Neurotransmitter testing There are also two safe home tests you can try, which include: The Iris Contraction Test: The theory behind this test is that the iris will not be able to properly contract when exposed to light in people with weakened adrenal function. The test involves sitting in a dark room and shining a flashlight briefly across the eyes repeatedly. If you have adrenal fatigue, it’s possible that the eye contraction will last no more than two minutes and the eyes will dilate even when still exposed to direct light. Postural Low Blood Pressure Test: In healthy individuals, blood pressure rises when rising from a laying position. Using a blood pressure monitor, you can test your pressure when laying down and then after standing. If you see no rise or a drop in your levels, it’s possible your adrenals have been weakened. Conventional Treatment Because of the controversial nature of this condition, you may need to seek out a naturopath who will help you treat adrenal fatigue with a combination of dietary advice and supplement recommendations, as well as any hormonal or other medications necessary. Studies indicate that an oral dose of 20 milligrams of hydrocortisone is recommended by some for routine cortisol management, while an occasional dose of 50 milligrams may...

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