stress relief 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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Citronella Oil: Repel Insects, Pain & Stress!

The AHA! Team — Thu, 03 Oct 2024 08:39:38 +0000

Jillian Levy, CHHC via Dr. Axe – What is citronella? The oil itself comes from the Asian grass plant known as Cymbopogon nardus. As a concentrated form of antioxidants and phytochemicals taken from the plant’s stems and leaves, citronella oil has been used for centuries in China, Indonesia and Sri Lanka. Its uses include helping decrease rashes, inflammation, infections, pain and more. What is Citronella? The oil itself comes from the Asian grass plant known as Cymbopogon nardus. It’s most commonly used as a natural fragrant oil, in insect repellents, as well as in beauty, household and perfume products. According to scientific research, pure citronella essential oil is known to have amazing antibacterial and antifungal abilities. With these potent properties, is citronella oil harmful to humans? Not when it’s used properly. In fact, the most popular use for citronella is as an ingredient in homemade or commercially made bug sprays, since it naturally repels various insects — and insect repellent is just one of citronella’s many possible uses. What Is Citronella Oil? According to various studies investigating the effects of these compounds, citronella oil has been shown to have the following health-promoting effects: Naturally repels insects Fights free radical damage Fights bacteria and fungi Reduces inflammation Promotes relaxation Helps control pets’ behavior Today, there are more than 30 species of Cymbopogon (citronella plants) grown wildly throughout parts of the world and used in Southeast Asian cooking and teas. There are two primary types of citronella used to create pure citronella oil: the Java type and the Ceylon type. Both originally came from parts of Asia, especially grassy areas of Sri Lanka. Ceylon citronella is obtained from the Cymbopogon nardus plant and has the following active ingredients: citronellal (27.87 precent) geraniol (22.77 percent) geranial (14.54 percent) citronellol (11.85 percent) neral (11.21 percent) It has a scent similar to citrus fruits, wood and cinnamon. Geraniol is thought to be the major constituent contributing to various activities, including antimicrobial, anthelmintic, antioxidant, anticonvulsant and wound-healing effects. The Java type is similar and derived from a related species called Cymbopogon winterianus. Cymbopogon winterianus’ main active ingredients include: geraniol (40.06 percent) citronellal (27.44 percent) citronellol (10.45 percent) Of the two types, Java is thought to be more powerful, and therefore it’s usually more expensive. It has a darker color and “fresher” scent similar to lemon and lemon essential oil. Of citronella’s active ingredients, the three that are most researched and valued include citronellol, citronellal and geraniol. Both types of citronella oil have widespread uses, including stress reduction, antibacterial or antiseptic action, and skin rejuvenation. Citronella essential oil is one of the most common aromatherapy oils and part of what gives many household sprays and candles their signature scent. Additionally, it can be used as a food additive for flavor and preservation, so you can sometimes find it in foods and beverages. Are lemongrass and citronella the same? Lemongrass essential oil can be confused for citronella essential oil and vice versa. A citronella plant, also called a mosquito plant, does resemble its relative, the lemongrass plant. (The lemongrass genus includes more than 50 species of grasses native to tropical Asia and southern India, including Cymbopogon citratus.) The oils derived from these plants also have similar smells and uses, such as warding off insects, but they are definitely two completely different plants and oils. Benefits What is citronella good for? Here are some of its many benefits and uses: 1. All-natural insect repellent The U.S. Environmental Protection Agency considers citronella to be a biopesticide. That means it’s a natural “nontoxic mode of action” against potentially harmful insects like mosquitoes. What insects does citronella oil repel? Is citronella oil effective against mosquitoes? Citronella has been registered as a gentle, plant-based bug spray ingredient in the U.S. since 1948. It has been shown to repel dangerous Aedes aegypti mosquitoes, which are capable of spreading dengue fever and the Zika virus. Because it can ward off mosquitoes, it may also protect against mosquito-borne diseases, such as malaria, filariasis, chikungunya virus, yellow fever and dengue. A 2015 report published in Rural Remote Health states, “The topical application of citronella oil can be employed as an easily-available, affordable and effective alternative mosquito repellent to prevent mosquito-borne diseases in rural areas such as Tikapur, Nepal.” Research published in the Israel Medical Association Journal also shows that citronella works to help prevent head lice, too. It may also prevent flies and ticks from biting you to some degree. According to some research, you need to reapply citronella oil about every 30–60 minutes for its bug-deterring effects to last. You can combine several drops with coconut oil and spread it on your body like lotion, or add some to a spray bottle with water and cover your skin, hair and clothes. Using concentrated oil seems to be more effective against bug bites compared to burning commercial citronella candles, which tend to only be made with limited amounts of actual essential oils. 2. Can help manage inflammation and pain Like many citrus essential oils, citronella contains compounds that fight free radical damage and help reverse oxidative stress. A 2000 review published in the Journal of Agricultural Food Chemistry studied 34 different citrus essential oils and their components for radical-scavenging activities. Researchers found that many citrus volatile components, including the main type found in citronella called geraniol, had high antioxidant capabilities for fighting free radicals that can cause disease and cellular damage. Due to its antioxidant properties, citronella can be used as a natural pain-relieving treatment. It can help with management of inflammation and painful symptoms like joint aches. Combine several (two to three) drops with a carrier oil like coconut oil, and massage it into swollen joints, tissue and muscles. 3. Uplifting and stress-reducing Citronella has a citrusy scent that can be both uplifting and relaxing. In fact, research has shown that citronella essential oil seems to activate both parasympathetic and sympathetic nervous activity, which is beneficial for management of anxiety. Citronella can contribute to natural stress relief when you diffuse it in your home or office to counteract a rough day. When inhaled, it can encourage relaxation, invigoration and pleasant memories, and it may even reduce trouble sleeping and depression. Some animal studies have even shown that inhalation of citronella can help reduce appetite and potentially body weight, perhaps by reducing stress-related cravings. 4. Can help destroy parasites Citronella oil is used to expel worms and parasites from the intestines. In vitro research shows that geraniol also has strong anthelmintic activity. This means it effectively expels parasitic worms and other internal parasites by either stunning or killing them without causing any damage to the host. This is precisely the reason that citronella is used to prevent both internal and external infections and why it can play a central role in a parasite cleanse. 5. Natural perfume or room spray Because it has a clean, fresh scent similar to lemon or lemongrass, citronella is a common ingredient in soaps, candles, incense, perfumes and cosmetics. You can naturally deodorize your home, dishwasher, refrigerator and laundry machine by diffusing citronella essential oil or running a cycle of your household appliances with a few drops of included. 6. Kitchen cleaner Proven to have strong antifungal and antibacterial properties, citronella oil can be used to help clean your kitchen, bathroom or household surfaces without the need for harsh chemicals. 7. Natural antifungal and antibacterial effects Aside from keeping away bug bites, citronella can work as a natural skin care aid by killing off bacteria and fungus. Being both an antibacterial and antifungal essential oil, citronella can help with many common skin complaints, including athlete’s foot and acne. Citronella essential oil has also specifically been shown to kill off candida fungus. Candida can contribute to many skin concerns, such as nail infections. Additionally, studies have found that it it can be used in mouthwashes to kill harmful bacteria in the mouth, and it has a lower cytotoxic effect and higher action compared to some other commercial solutions. It may also help with wound-healing due to these effects. To use citronella oil topically, always dilute it in a 1:1 ration with a carrier oil, such as coconut oil. As an easy-to-make home remedy for acne, try dabbing one drop of pure citronella essential oil mixed with one drop of coconut oil on blemishes three times a day using a sterile cotton swab. 8. Pet controller Although it might sound strange, rather than using an electric shock, citronella oil can help get dogs to stop barking. This is why there are anti-barking collars that contain citronella. According to the ASPCA, research has shown that a citronella collar can be at least as effective for eliminating barking as an electronic collar, and it’s typically viewed more positively by dog owners. You can also use citronella to keep your dogs off of furniture. As a bonus, when you spray citronella on your furniture or linens, it keeps them free from bacteria, pests and odors. Add several drops to a spray bottle along with water, shake it up, and spray it throughout your home and on household items. Is citronella oil poisonous to cats? Cats are known to be more sensitive to citronella than dogs, so it’s not recommended to use it around cats. 9. Natural shampoo and conditioner One of the most popular uses for citronella oil is cleansing and conditioning the hair and scalp. It can help eliminate excess oil and greasiness of hair while adding shine. Many people find it adds volume to hair and helps detangle knots. To use citronella oil for hair, add several drops to your shampoo or conditioner, or try making your own homemade recipe using a cleansing oil like coconut oil, which also benefits hair. How to Use As explained above, citronella can be used to make a bug spray or room spray. It can also be diffused, burned as a candle or applied topically. Here are several methods for safely using citronella oil at home: Aromatically: You can diffuse the oil in your home or backyard just like a candle using a diffuser. To make a natural room freshener, put a few drops of oil along with water into a spritzer bottle. You can also inhale the oil directly by sniffing it. Topically: Before applying citronella oil to your skin, it should be diluted with a carrier oil, like coconut or jojoba oil, in a 1:1 ratio. Rub the mixture into your skin, or spray some on your clothes and hair. You can also add a few drops of citronella essential oil to your bath, shampoo, soap, lotion or body wash. Combine citronella oil with other uplifting essential oils, including: geranium oil orange oil lemon oil vanilla oil peppermint oil lemongrass oil eucalyptus oil Instead of using conventional recipes and showering your body in harmful chemicals, try this homemade bug spray recipe that includes citronella oil. In addition to keeping away bugs, it also helps kill bacteria and nourish your skin, and unlike conventional brands, it smells amazing! You can also try citronella essential oil in these other DIY recipes: Homemade Hair Conditioner Recipe Homemade Body Wash Recipe Wondering where to buy citronella oil? It’s not hard to find citronella essential oil in health stores or online. Always look for one that is 100 percent pure, organic and therapeutic-grade that was created with chemical-free CO2 extraction methods. Risks and Side Effects Is citronella oil toxic? The U.S. Environmental Protection Agency states that it is generally safe and known to have little or no toxicity when used as a topical product on the skin. In fact, there have been virtually zero reports of adverse effects of concern since 1948. Can citronella oil be applied to skin? Yes, but it should always be mixed with a carrier oil like coconut or jojoba oil for external use. As mentioned above, it is typically not recommended for internal use due to potential side effects and also concerns over quality control. (Poor-quality oil may...

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Art Therapy and Teaching Through Art Can Contribute to Wellbeing of Students

AHA Publisher — Fri, 05 Nov 2021 07:00:56 +0000

Estonian Research Council via News-Medical – The doctoral dissertation focuses on school factors that affect the subjective wellbeing of school-aged children and how art can contribute to the wellbeing of students. The aim was to identify the school factors that affect the wellbeing of students and describe the potential of the arts to contribute to said wellbeing through art therapy and teaching through art. The first therapeutic intervention intended to improve the wellbeing of students through art was conducted in 2003 at Tallinn University Health Research Laboratory on high school-aged girls. The participants said that the therapeutic process aided by the arts (music, drawing) helped them with self-discovery and stress relief and described the experience as interesting and useful. Vibroacoustic therapy offered a pleasant bodily experience as the low frequency sounds cause physical sensations. The music the researchers used helped the participants focus on their thoughts and had a calming effect. Drawing was said to be relaxing and helped them discover themselves. The aforementioned art-based components contributed to the wellbeing of the students by improving the general functioning of the girls. From 2014, schools have started hiring creative therapists. The number of creative therapists working in schools was the highest during the 2017/2018 school year. Five of those therapists with whom the schools had signed employment contracts participated in the research. School executives were also involved. In order to support the students, the therapists used individual preventive and curative measures, psychoeducational groups and therapeutic recreation (healing, recovery, refreshment and mood support) programmes. They used evaluation of art therapy, which helped them track the aim and effectiveness of the therapy, and consulted and trained teachers, support specialists and parents. Through interviews with therapists and school executives, six categories describing the specifics of art therapy in schools emerged: active and creative, various forms of working, therapeutic lessons, calming and relaxing effects, therapeutic relations and support during adjustment. These categories highlight how art therapy differs from other support services provided by schools. Based on the example of Randvere School, the dissertation describes music-based teaching activities. The music-based activities used by teachers can be divided into five categories based on their goals: 1) restorative and transformative activities that support students in self-regulating; 2) activities aimed at listening, focusing and remembering, which develop cognitive skills; 3) activities that simplify learning and pique the interest of students or integrate a variety of topics; 4) music as a reward; and 5) socialising activity. Teachers pointed out that applying arts (music) in teaching does not require artistic training. The important part is that the teachers themselves enjoy making music. Teachers thought that the potential of music to improve the wellbeing of students was connected to it being refreshing and emotionally and relationally supportive. The doctoral dissertation connected two fields of research: research on school factors that affect the wellbeing of students and research describing the potential of the arts to improve the wellbeing, focusing on art therapy and teaching through art. The therapeutic approach as a support service in schools is gaining popularity, which is why it is extremely important to properly describe the fields of work of art therapists in schools; equally vital is describing the benefits of art therapy in achieving the school’s educational goals as seen by school executives. Application of the teaching thorough the arts method is one of the possible measures to improve the wellbeing of students through teaching. The bigger aim, however, is to introduce the opportunities of creative therapy in schools to the Ministry of Education and Research and to the heads of schools. Creative therapists apply a therapeutic approach in supporting the students at school and can help and advise teachers in teaching through the arts. The dissertation was supervised by professor Eha Rüütel from Tallinn University. The opponents are associate professor Kristi Kõiv from the University of Tartu and professor Merike Sisask from Tallinn University. To read the original article click here.

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Stressed? 11 Surprising Tools to Combat Daily Stress

AHA Publisher — Thu, 07 Oct 2021 07:00:48 +0000

Dr. Don Colbert – “Stressed” seems to be the baseline state for many modern adults. It’s no wonder. Lives have become more stressful in the last couple years. Seemingly normal everyday decisions and life, from healthcare to kids’ schooling to taking care of aging parents weigh heavy. It is vital that we proactively combat daily stress throughout each day. Why? Stress isn’t just an uncomfortable feeling. It’s actually a progression of reactions in your body that can have devastating health consequences both directly and indirectly. Directly, chronic elevated cortisol (the “stress hormone”) wreaks havoc on body systems. Indirectly, stress can lead us to long lasting feelings of depression, unhealthy eating, isolation, reduced motivation and more. How Stress Affects Your Health High levels of mental stress can be devastating to your brain, your health, your relationships, and your immune system. Chronically elevated cortisol levels can affect all our body’s systems. Cortisol is a hormone that’s released by the adrenal glands when the body faces stress. In modern times, this stress is often more mental than physical and usually has no outlet. For many, it’s chronic. It builds. And, it does damage. High blood cortisol levels are correlated with weight gain and impaired loss, altered blood pressure, negative impacts on mood, sleep and energy, an increased incidence of blood sugar and heart health issues, and potentially lower brain volume and memory challenges (1). What can you do? Try our 10 Effective Tools to Combat Daily Stress! 11 Surprising Tools to Combat Daily Stress 1. ADD NATURE’S BEST STRESS RELIEF EACH DAY Did you know there’s an all-natural oil that is effective against stress? Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health across the body’s systems. It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, it have been shown to: Support healthy, stable moods (2) Promote stress relief and normalized cortisol levels Support comfortable, healthy joints (3) Encourage healthy sleep habits (4) Promote healthy skin with fewer irregularities and blemishes (5) Support healthy brain and nervous system functions (6) Encourage healthy cardiovascular functions and normalized inflammatory actions (7) Why it’s surprising: Hemp oil is more effective than most plant compounds at combating stress! 2. CALMLY BREATHE IN AND OUT Did you know you can combat stress with your lungs? It’s true. You can calm your heart, your brain, and your body by breathing calmly. Try this: While pressing your tongue strongly against the roof of your mouth, breathe in slowly. Then, allow your tongue to completely relax and lower, even allowing your mouth to hang open if you want, and slowly breathe out. Do this for an entire minute. Why it’s surprising: Breathing is one of the most simple human function. Controlling it can help you control your stress. 3. EXERCISE, OUTDOORS IF POSSIBLE When you exercise, you release your body’s own ability to combat stress. In fact, studies suggest that exercise can improve anxiety symptoms or stressed moods especially in those who have a history of dealing with chronic stress (15). It’s interesting. Exercise can actually increase stress hormones acutely. However, these hormones quickly decrease back to healthy levels and long-term stress outcomes improve (8). What’s more, moods improve when you get outside. If you don’t know where to start, start walking. Here are 10 Amazing Benefits of Walking! Why it’s surprising: We all know exercise is good for you. You can double your stress reduction by getting outside while exercising! 4. LAUGH ANY CHANCE YOU GET, ESPECIALLY WITH FRIENDS & LOVED ONES If life doesn’t seem pleasant, fun, or funny at the moment, you’ll have to go out of your way to proactively laugh. It may seem silly. But, if you prioritize laughter, you will reduce stress. Start by reading your favorite funny author, spending time with a great friend, listening or watching a favorite comedian or show, or hanging out with children. Amazingly, laughter is considered a scientific, effective, non-invasive therapy for improved mental health and mood. In fact, it’s been found that laughter alters dopamine and serotonin activity, and causes an increase in endorphins. These chemicals decrease discomfort, cortisol (9), and depressed moods (10). Why it’s surprising: Laughter is such a gift in the human experience. Indulge in it for a free stress-buster. 5. STAY HYDRATED WITH A STRESS-BUSTING TEA Did you know that dehydration can increase cortisol? Dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (11). Of course, water is a great choice for hydration. But, you can take it a step further and drink cortisol-reducing black and/or green tea. Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (14). Take it one step further and flavor your tea with Organic Fermented Green Supremefood®. Why it’s surprising:Many think tea itself is dehydrating. It’s only a very gentle diuretic and can be used for stress-busting hydration. 6. GET INTO THE KETO ZONE® TO EAT HEALTHY FOODS THROUGHOUT THE DAY You can also combat daily stress by improving your diet. A haphazard diet, a high-sugar diet, or an ultra-processed diet can be detrimental to your health and stress levels. Here’s how to improve your diet : Ditch the low-calorie, high-carb diets. Often, dieters following these strategies are left feeling hungry. Hunger promotes feelings of overwhelm and stress. Increase foods that promote satiety and satisfaction like healthy fats. Remove processed sugars and carbohydrates from your diet as much as possible. Sugars lead to energy crashes and increased feelings of stress. How? The best way to get started is to get the book: Dr. Colbert’s Keto Zone Diet Book. You will find how to cut carbs and get into ketosis. Then, continue to follow our posts, recipes, Facebook groups, and more to keep going. You can also join our FREE 21-Day Keto Zone Challenge! Why it’s surprising: Many people eat without thinking it affects their mental health. What you eat matters when it comes to stress. 7. PRAY WITH GRATITUDE No matter the conflicts you’re facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels. Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation. Of course, for believers, prayer and gratitude to God goes beyond mental health. Our spiritual health is the foundation of everything else! Why it’s surprising: Gratitude and prayer are available to you all day, every day. You can choose them and thereby choose to reduce your stress. 8. CLEAR THE CALENDAR Some stress is self-induced. Sometimes, we say “yes” to too many activities. Sometimes, we are required to live within a busy schedule. As much as it’s dependent on you, clear your schedule to combat daily stress. It’s okay to spend time at home with little to do. It’s okay to allow kids to play without a “formal class or structure.” Give yourself a break. Why it’s surprising: While we often feel like stress is heaped onto us, many times we simply over-schedule ourselves and our families. It’s okay to do less. Slow and simple lives have a lot of health benefits. 9. USE POSITIVE LANGUAGE AND THOUGHTS TO SOOTHE STRESS Your words can shape your world. In fact, you have a lot of power to combat daily stress with your language. In fact, even when patients are recovering from chronic illness, optimistic language and optimism have been shown to improve outcomes (12). How? Use the word “challenges” rather than “problems.” Talk about difficult or new situations as opportunities to grow and learn. Acknowledge stressful situations and discuss helpful actions such as prayer, talking, and habits to address them. Avoid using absolute terms like “always” and “never,” and acknowledge difficult seasons with hopefulness. Talk to yourself with love and care, just as you would to a friend. Capture and replace negative self-talk with positive. What’s more, optimism is thought by some to be a fountain of youth! That’s some great news. Something that won’t cost you a dime can help you reduce stress while increasing youthfulness! Why it’s surprising: You can change your entire day by changing the way you talk to yourself and think. Start “capturing” the negative and flipping it to the positive. 10. PUT DOWN THE PHONE AND THE REMOTE Sure, we all need to “tune in” to know what is happening in the world. However, increasingly, we’re tuning in too much. We are now inundated with news nonstop. We see struggles from every corner of the world, sometimes truthfully and sometimes grossly exaggerated. What’s this doing to our stress levels? Recent studies suggest more media consumption means more feelings of stress, depression, and anxiety (15). Instead of tuning into a device for countless hours, get your news in small doses from a trusted source. Then, proactively put it down and tune into your physical world and the people present in your life. Why is this surprising? For many, stress actually increases media consumption, which can then exacerbate stress. It takes proactive action to stop this negative cycle. 11. PRIORITIZE SLEEP No matter the situation, you can combat daily stress and improve mental health with adequate sleep. In fact, adults should all aim to get 7-9 hours of good quality sleep each night. While adequate sleep is not always easy or even feasible, it’s a crucial health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being. What’s more, an overload of stress can be the cause of poor sleep (13), making the sleep-stress cycle a potential threat to health. Aim for more sleep and less stress this week! Why it’s surprising: Sleep is not a waste of time. In fact, it may be the most important activity when it comes to mental health. Bottom Line Life is not easy, and it feels like it’s getting tougher in many ways. Decide today that your health is priceless to you. Combat daily stress with our tools. Every other part of your life will benefit from less cortisol. Take action today! To read the original article click here.

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Research Demonstrates a Clear Link Between Nicotine Withdrawal and Poor Eating Habits

AHA Publisher — Tue, 28 Sep 2021 07:00:05 +0000

University of Minnesota Medical School via News-Medical – New data collected by University of Minnesota Medical School researchers demonstrate a clear connection between nicotine withdrawal and poor eating habits. Their findings point to the opioid system, the brain functions responsible for addiction and appetite regulation, as a possible cause for smoker preference of energy-dense, high-calorie food during nicotine withdrawal. This can lead to weight gain, for those who quit smoking, which, in turn, may increase the risk of relapse. Mustafa al’Absi, PhD, a licensed psychologist and professor in the Department of Family Medicine and Biobehavioral Health at the U of M Medical School, Duluth Campus, is the principal investigator and the senior author of the study recently published in the Journal of Drug and Alcohol Dependence. “We looked at whether or not acute nicotine withdrawal increases the intake of junk food -; high in salt, fat and sugar -; and how the stress-relieving receptors of the opioid system are involved. Mitigating these challenges during the treatment process will help patients quit smoking while understanding their eating habits and encourage healthier decisions.” Mustafa al’Absi, PhD, Professor, Department of Family Medicine and Biobehavioral Health, U of M Medical School The team studied a group of smoking and non-smoking participants between the ages of 18 and 75 during two laboratory sessions. All were randomly assigned to do a 24-hour withdrawal from nicotine products and administered either a placebo or 50 mg of naltrexone. At the end of each session, participants were given a tray of snack items that differed in high to low energy density and dimensions of salty, sweet and fat. The study found that: Smokers undergoing nicotine withdrawal consumed more calories than non-smokers. Participants were also less likely to select high-fat food after the naltrexone was administered than placebo. “The study’s findings may be related to the use of food, especially those high in calories, to cope with the negative affect and distress that characterizes the feelings people experience during smoking withdrawal,” al’Absi said. “Results from preclinical and clinical research support this and demonstrate that stress increases proclivity for high-fat and high-sugar foods.” Naltrexone normalized calorie intake to levels seen in non-smokers, suggesting that the opioid system may be a mechanism of withdrawal-induced intake of calories. “This is rather a novel finding in the context of nicotine addiction and has lots of implications for the development of future treatment,” al’Absi said. The choice and consumption of food items were impacted by the participants’ smoking backgrounds. al’Absi and his team are now focusing on the impact of appetite changes on weight gain post-cessation and the extent to which these changes hinder smoking cessation and increase the risk of relapse. Future work will be critical to identifying the mechanisms of these changes and could be targeted for therapeutic interventions. “These findings extend earlier studies that indicate the impact of tobacco use on appetite and help identify the influence of an important biological link, the brain opioid system, on craving during nicotine withdrawal,” al’Absi said. “The fear of weight gain is a major concern among smokers who think about quitting. The key to removing these barriers is to better understand the factors that increase the urge for high-caloric foods.” To read the original article click here.

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