3 Ways to recover from stress

No matter what stresses you out, your body's response is to release the hormone cortisol. If you have a mood disorder such as anxiety or depression then you can bet that your body is also crankingup this powerful hormone.  Poor lifestyle choices like not getting enough sleep can also contribute to stress.  The question is, how do you know when the stress you're experiencing is harming you?

When we experience stress, it triggers a chemical reaction called "fight or flight" response which leads to the production of cortisol and adrenalin. This is designed to help us from perceived threats. If you always feel tense or anxious, then your body will constantly be producing cortisol and adrenalin and this can eventually lead to "adrenal fatigue".  The result can be lack of stamina, depression, increased food cravings and weakened immunity.



If you suspect that you suffer from stress then do not worry.  Here is the your very own Stress Recovery Plan which can be as simple as three steps.

 1. Stop skimping on sleep


During most of the sleep cycle, the sympathetic nervous system relaxes while the parasympathetic nervous system (rest and digest) is active. Activity also decreases in the parts of your brain which are responsible for interaction, decision making, and emotions.
Research shows that sleep deprivation causes stress hormones to rise in the evening and hightens the stress response during waking hours.  In addition to calming your nervous system, sufficient rest can effectively lower cortisol levels.

Your new sleep mantra?
Mandatory lights out by 11 pm, sleep 8 to 9 hours a night and make sure your room is completely dark.  Light prevents the release of melatonin which is a hormone that allows deep sleep.



2. Become a meditation junkie

Meditating is really easy.  All you have to do is listen to the sound of your breath or repeat a word or phrase for 5 minutes each day.  Meditation modifies our responses to daily situations and trains the mind to deal with stress better. It is really helpful with relieving the severity of health conditions associated with stress, including insomnia, high blood pressure, anxiety disorder, asthma, depression, chronic pain and heart disease.

3. Stock up on supplements

Vitamin C:  Research shows that vitamin C lowers cortisol levels and supports adrenal function. Take 500 to 1,000 mg one or two times daily.

B Vitamins:  Stressed or fatigues individuals should take extra B vitamins because it helps the body adapt to stress and supports adrenal-gland function.  Take between 200 and 500 mg vitamin B5 and/ or 50 to 100 mg of B6 per day.

Omega-3 fats:  Studies show that omega-3s aid brain and cognitive function and promote a healthy mood balance.  Further research shows that they may help reduce stress and depression.  Aim fore 1500 to 3000 mg per day.

Ginseng: This herb has been used for decades to cure mental and physical ailments. It strengthens our immunity and improves our mental function and also it has been shown to reduce chronic stress.  The recommended dose is 0.5 to 9 g of dried root daily, but you have to talk to your doctor to see if it's right for you.




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