The author. Photo by 5enses.
By Lauren Antrosiglio
Stress is so widespread that it’s pretty much accepted as part of the daily reality of life in modern society. However, there are just as many ways to relieve (and avoid) stress as there are different types of it.
There are many types of stress, and the following list isn’t exhaustive:
• Emotional stress: Relationship problems, worry over a child or family member, job issues, or depression.
• Cognitive stress: Unrealistic demands, constant pessimism, morbid expectations, or living up to others’ expectations.
• Toxin-related stress: Heavy metal toxicity, mercury and other toxins in food, pollution, pesticides, or perfumes.
• Electromagnetic stress: From cell phones, computers, or electronics.
• Metabolic stress: Overexercising, low blood sugar, or lack of food.
• Sensory stress: Frequent loud noises, chronic pain, or excessive external stimulation.
• Immune stress: Food intolerance or allergy, inflammation, or autoimmune disease.
• Endocrine-related stress: Adrenal burnout, endocrine system disorders, menopause, or insulin sensitivity.
• Spiritual stress: Loss of self, lack of purpose, non-empathetic, or unloving.
• Structural stress: Poor posture, bad spine alignment, or physical trauma.
If you only experience one of these types of stress, your system can deal with it. In response to stress, your body releases cortisol, the “stress hormone,” and subsequently restores equilibrium.
However, most of us deal with a number of these stressors — and on a regular basis, at that. The more stressors we have to deal with, the harder it is for our bodies to restore equilibrium. Chronic stress causes cortisol levels to build up in our bodies.
Here are some ways to help relieve stress and lower your cortisol levels:
Images via All-Free-Download.Com. Illustration by 5enses.
Identify nutritional deficiencies & correct them
Common deficiencies are the B vitamins, calcium, vitamin D, and phosphate. Ask your doctor to check all of these levels at your annual physical.
Practice deep breathing exercises
Seriously, do them.
Practice mindfulness meditation
This increasingly popular form of meditation is effective at restoring balance to the autonomic nervous system and simulates dopamine, serotonin, and endorphins which help with mood and relaxation.
Laugh and smile
There’s plenty of scientific evidence that laughing and smiling release happiness-related chemicals that reduce stress.
Adjust your diet
Avoid simple sugars, processed foods, and any foods you are intolerant to and get plenty of fruits and vegetables as well as complete proteins like lean meat, wild-caught fish, and chicken.
Unplug your devices
MRIs of the brain indicate that we undergo constant and excessive stimulation when we (over)use Facebook, Twitter, and similar social media. It appears as addictive and potentially harmful to the brain as methamphetamine and cocaine. When we’re perpetually plugged into technology, it keeps us in something akin to “fight-or-flight” mode, which pumps up the amount of cortisol flowing in our blood.
Drink Holy Basil
Holy Basil, or Tulsi (Ocimum tenuiflorum), is an herb commonly used in Ayurvedic medicine. Some studies suggest that it can effectively lower the body’s cortisol levels and, hence, be used to manage stress. It’s also purported to boost the immune system, and fight inflammation — credible claims considering it contains COX-2 inhibitors because of its high levels of eugenol. On the less provable side, proponents of Ayurvedic medicine claim Holy Basil increases mental awareness and encourages an expanded state of awareness. Because it lowers cortisol levels, Holy Basil may indirectly prevent fat storage in your abdomen as triggered by stress. Anecdotally, it’s less effective in pill or tincture form, and can be purchased in bulk as loose-leaf tea. Brew Holy Basil in your coffeemaker with one rounded tablespoon per cup.
Most people know that stress isn’t good for us. It can do an extensive range and amount of damage to our bodies, minds, and spirits on a daily basis. That includes an impaired immune system, high blood pressure, weight gain, damage to the cardiovascular system, a heightened risk of Type 2 diabetes, or far worse.
Reducing the amount of stress you experience isn’t just about saying “aum” and sitting in silence for a few minutes — it’s about choosing to be ill or be healthy.
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Lauren Antrosiglio is an ASU-degreed personal trainer in Prescott who specializes in weight loss, increasing muscle mass, rehabilitative fitness, functional exercise and senior fitness. Contact her at Info@PrescottPersonalTraining.Com.