Chronic stress is one of the biggest drains on our health – especially our heart health. Here’s how to get a handle on your stress – the natural way.
By Dr. Joyce Johnson
Are you one of the many Canadians who believe stress is a necessary part of your everyday life? One in five Canadians experience daily “stress response” symptoms ranging from headaches to life-threatening heart and circulatory troubles. Research shows the surge in adrenaline resulting from severe emotional stress can cause the blood to clot more readily, increasing the risk of heart attacks. Studies prove chronic work stress produces chronic elevations in adrenaline levels, increasing heart disease risk. Duke University research showed that the stress of performing difficult mathematical problems can constrict the coronary arteries thereby reducing blood flow to the heart. When it comes to stress, protecting your health is the heart of the matter.
Stress refers to a number of biological changes that can be triggered by any disturbance to our normal physiology. It is the body’s way of coping with potentially dangerous situations, raising adrenaline levels and increasing alertness. The body responds the same way to positive or negative stressors — a wedding may cause a similar stress response as the loss of a loved one.
In the short term, stress is normal and can help you to win a race, study for a test or prepare for an interview. However, people now rush through their days and cram more and more things into their busy schedules. This can expose your body to more stress than it is designed to cope with. Experiencing prolonged stress can be detrimental to your health. Therefore it is important to be able to understand stress and learn how to deal with it in a natural way to help eliminate some of the harmful effects that stress can have on the body.
What Causes Stress?
Stressors can be divided into four categories: environmental, social, physiological and your thoughts. The death of a spouse, divorce, marriage separation, a jail term, the death of a close relative, injury or illness, marriage, being fired from a job, marriage reconciliation and retirement are considered to be among the leading causes of chronic stress.
The Effects of Chronic Stress
Numerous health conditions have been directly linked to chronic stress. Some of these effects include obesity, insomnia, autoimmune diseases, skin conditions such as eczema, heart disease, digestive problems, sleep problems and even general pain.
Extensive research shows that stress depletes the body’s stores of nutrients, specifically B vitamins, vitamins C and A, and protein. Inadequate magnesium (used to help muscles relax) is linked to ’Type A’ or high-stress personalities. If you’re under stress, eat more foods high in potassium (squash, apricots, bananas, avocados.) Increase your intake of calcium,
found in yogurt, cheese, tofu and greens. A proper balance of B vitamins is also essential for nervous system health, and to improve stress-related health issues such as general malaise, fatigue and concentration problems. Nutritional support is also required for the adrenal glands. These glands produce adrenalin and cortisol, hormones involved in the “fight or flight” responses. The Indian herb Ashwagandha, available in supplement form, helps support adrenal health and can help you resist effects of fatigue and stress.
Lifestyle Tips to Manage Stress
Exercise improves overall health and gives a sense of well being through the release of endorphins, thus boosting confidence and lowering stress levels. Regular exercise can also decrease the production of stress hormones and, therefore, help to better manage stressful situations.
Learning relaxation techniques will help to relax both mind and body, which is essential for better stress management. Activities like deep breathing, meditation, massage and yoga can lower heart rate and blood pressure, and increase blood flow to organs and muscles allowing someone to feel more in control of a situation.
Eating to Defeat Stress
The most significant internal stressor is blood sugar fluctuation. You can minimize blood sugar changes by eating regularly, having a little protein with each meal, choosing low glycemic index foods, and increasing fibre intake or using a fibre product such as chia, flax or PGX®). It is also recommended to avoid alcohol and reduce caffeine intake.
Natural Health Products for Stress Relief
Supplementing with these natural health products can help manage chronic stress. Just be sure to consult your doctor before starting a new supplement program.
B-Complex can help to support adrenal function, maintain good muscle tone in the gastrointestinal (GI) tract, is beneficial in gaining optimal mental and physical energy. It’s also needed for the body’s production of brain calming neurotransmitters, such as serotonin, taurine and gamma-amino butyric acid (GABA).
❯Dosage Range: 50 to 100 mg per day.
Omega-3 Fatty Acids have been proven to have a powerful mood-elevating and mood-stabilizing quality. Omega-3 fatty acids may have a beneficial effect on irritable mood, depression, bipolar disorder and aggression.
❯Dosage Range for mood disorders: 1 gram of EPA, 1 to 2 times per day.
5-HTP can increase levels of serotonin and melatonin in the body.
❯Dosage Range: 50 to 100 mg, 3 times daily with meals.
Sensoril® Ashwagandha Extract supports adrenal health and can help the body build resistance to fatigue and stress. It can produce a relaxing effect, increase energy levels, reduce fatigue, enhance memory, provide cognitive support and help to combat anxiety and promote relaxation.
❯Dosage Range: 125 mg once or twice daily.
Rhodiola Extract is an adaptogenic herb, helping the mind and body adapt to and recover from stress. It enhances mental clarity, increases energy and relieves anxiety during times of stress.
❯Dosage Range: Begin with 100 mg once a day for a week; then increase the dosage by 100 mg every week up to 600 mg per day.
Magnesium plays an important role, especially when a deficiency exists. Stress will increase the risk of cardiovascular concerns including hypertension, cerebrovascular and coronary constriction and occlusion, arrhythmias and sudden cardiac death. Low magnesium levels can also contribute to insomnia, muscle tension, migraines and irritability. It is important for energy production, hypoglycemia, fatigue, migraine and tension headaches.
❯Dosage Range: 320 to 420 mg per day. VM
Try These!
Webber Rhodiola Extract 3% Salidrosides
Webber’s Rhodiola extract offers mental clarity and stamina when stressed or anxious, increasing energy and shortening recovery time. Rhodiola works as an adaptogen to ease the body and mind. (150mg, $9.99)
Medicinal mushroom red reishi has been used to treat insomnia, decrease stress, boost memory and increase energy and stamina. It’s an effective adaptogen and immunomodulator. Purica’s Red Reishi brings balance and rejuvenation to the body.
(120 caps, $49.95)
Natural Calm Magnesium Citrate Powder
Add this 100 per cent water-soluble magnesium citrate to a beverage. Available in a variety of flavours, this natural magnesium supplement will help combat stress, relax muscles and improve your sleep.
(8 oz., $29.99
There’s a non-addictive and non-drowsy way to improve your concentration levels and work more productively. New Roots Chill Pills reduce stress and calm nerves by using natural ingredients.
(60 caps, $38)
B complex vitamins help normal growth and development, while also aiding the body in metabolizing carbohydrates, proteins and fats. They also boost red blood cells and tissue development.
(90 caps, $41.49)
