by Ingredia USA | Apr 17, 2021 | Stress Management
What if the worst part of getting older was the stress?
Everybody deals with stress throughout each week. However, most of us aren’t aware enough of how stress uniquely affects the elderly.
The truth is that stress has major effects on elderly health. Keep reading to find out exactly what those effects are!
Why Are Older People Likelier to Be Stressed?
Our guide focuses on how stress can affect elderly health. Before we go any further, it’s important to detail why older people may be at a higher risk for stress.
One of the biggest sources of stress can be your health. As your overall health declines and you face various health scares, it can create ongoing stress about your overall health. And the rising costs of healthcare can make that stress even worse.
You may also be experiencing isolation that causes stress. Once children move out of the house, you may feel lonely when it is just you and your spouse. And if your spouse dies (or you lose someone else, like a friend, family member, or even pet), it can make you feel even more lonely and isolated.
Many older people also feel stress because they are now very dependent on other people. And you might even feel stressed due to a lack of purpose. While you are meant to relax in your golden years, plenty of older people worry about having no great challenges left to complete.
Now that you know why older people are likely to experience stress, let’s take a closer look at the impact this stress has on elderly health.
Stress and Heart Problems
What happens when you experience stress? Your body floods with hormones like adrenaline. In turn, that adrenaline leads to increases in your heart rate and blood pressure, which increases your risk of stroke.
Additionally, there is a major link between stress and heart disease. Regular and ongoing stress may put your heart health in extreme danger.
Instead of treating this issue with medication or lifestyle changes, many seniors turn to stress relief in the form of food, alcohol, and recreational drugs. But too much of any of this can cause additional problems while also hurting your blood vessels and arteries and increasing your overall risk of heart disease.
Your Immune System and Stress
When it comes to stress, many elderly people confuse the cause with the effects. For example, if you are sick and stressed, it’s easy to think that you are simply stressed over being sick.
In reality, it is likely that stress made you sick. This is because being stressed lowers your immune system and makes you more susceptible to illness.
While this can happen to people of any age, seniors already have a risk of a lowered immune system due to aging (which is just one more reason you don’t recover from sickness as quickly as you did when you were younger).
Dental Health and Stress
Many people are surprised to hear about the link between their stress and their dental health. In reality, this link is more obvious than you might expect.
As a reaction to stress, many of us automatically clench our teeth. But doing this regularly means you are constantly grinding your teeth.
Such grinding makes your teeth likelier to fracture or develop cavities. Conversely, removing the stressors from your life is one of the best possible things you can do for your dental health.
Stress, Vision, and Hearing
You might expect deteriorating vision and hearing may just be a part of getting older. But stress can make these issues worse, especially for older people.
That’s because stress causes adrenaline to flow through your body, and that adrenaline actually constricts your blood vessels. Once you are stressed out, your vision and hearing may get worse.
The good news is that this kind of negative impact on your vision and hearing is only temporary. If you can clear the stress out of your life, your eyes and ears will feel practically brand new.
Elderly Health, Stress, and Digestion
It’s something of an open secret that stress can impact your digestive health. After all, plenty of people react to stress by saying that the stressor is making them sick to their stomach.
How, though, does stress actually affect your digestion? It’s all a matter of your body’s “fight or flight” response.
This response occurs in your central nervous system and helps tell you whether to run from something dangerous or confront it head-on. And for the most part, this evolutionary response helps to keep us safe.
But that same effect reduces the blood flow needed for a healthy digestive system. And you end up getting the worst of both worlds: stress will make your digestive muscles contract while reducing the assorted secretions that promote a healthy digestive system.
Such digestive issues are annoying enough in the short-term. But if you continue to experience stress and digestive problems, you might eventually develop longer-term issues such as ulcers and IBS.
Memory Issues and Stress
You might already be struggling with memory issues as you get older. Sadly, stress can make this experience worse.
That’s because stress releases cortisol in your body. Cortisol has its purposes, but it can ultimately damage your brain cells until they require repair.
That healing process takes longer once you are older. And if you are frequently stressed, your brain cells don’t have enough time to adequately recover. Eventually, all of that stress may add up to a more serious memory disorder such as Alzheimer’s.
Your Next Move
Now you know how stress can impact elderly health. But do you know how you can fight back against that?
The right information and products can reduce stress and improve your quality of life. To discover the kinds of research and other info that may provide a healthier and longer life, just contact us today!
by Ingredia USA | Apr 7, 2021 | Stress Management
Contrary to popular belief, student stress surpasses that of adults. During the school year, the average student experiences a stress level of 5.8 out of 10. Since adults average on the 3.9 level, this gives us insights into school stress and how it affects student performance as well as health and wellness.
School is only one hurdle that students need to face. While writing essays and finishing other types of schoolwork are priorities for students, too many students put their wellness at the backburner in order to achieve good grades.
Unfortunately, high-stress levels can impact overall health. Here’s what we know about school stress and health.
What Is Stress?
Surprisingly, too many students don’t completely understand stress and the toll it has on our mental and physical health.
We all experience complex emotions. Stress is a reaction to specific emotions, both positive and negative.
There are different stress in school examples we can use. In a positive sense, if you’re preparing for graduation, you may feel a push to get your cap and gown. While we don’t see this push as stress in the typical sense, our adrenaline causes us to achieve the things we want and need.
But stress mainly comes out during negative times. For example, if you have a major exam coming up, you may feel stress and pressure to study in order to pass.
Why do we feel stress? Certain emotions trigger the release of cortisol from the adrenal glands, which is responsible for the “fight-or-flight” response. This response is beneficial; if you’re ever in a life-threatening situation, your fight-or-flight response will help you act immediately and can save your life.
Unfortunately, too much of a cortisol release can negatively impact your health. The adrenal gland also controls other vital bodily functions such as glucose metabolism, blood pressure regulation, and more. Some of the possible effects of high cortisol include:
- Decreased bone density
- Blood sugar imbalances
- High blood pressure
- A decrease in muscle tissue
- Increased abdominal fat
- Impaired cognitive performance
- Suppressed thyroid function
- Lower immunity
This is why properly managing stress not only improves your mental well-being but also your physical health.
There are also three types of stress. The type of stress you experience can alter the side effects you experience.
Acute Stress
This is the most common form of stress that we experience in our day-to-day lives. For example, if you’re running late and are speeding to class, this response is known as acute stress.
Fortunately, most forms of acute stress are only short-lived and don’t impact your physical and mental health. Using the same example, you’ll likely calm down when you arrive in class.
Chronic Acute Stress
Chronic acute stress (commonly called chronic stress) is a form of stress that occurs when there’s an avoidable situation. It’s common to experience this type of stress for the duration of the situation.
As a student, you likely experience chronic acute stress if you’re taking a class you don’t enjoy and/or are struggling academically.
If you’ll be experiencing this type of stress long-term, you may experience some side effects. These include sleep deprivation and even weight gain.
Episodic Acute Stress
Unlike chronic stress, episodic acute stress is when you experience small stressful episodes over a period of time. Students commonly experience this stress throughout a school semester. For example, you could feel no stress during the semester except during finals.
Episodic stress usually comes on suddenly, which is why symptoms may also be sudden. These symptoms may include tension headaches and even full-blown migraines.
Different Disorders Resulting From Anxiety
Experiencing stress is a normal part of life, especially when you’re in school. However, you should identify the symptoms of a disorder to ensure you have a healthy physical and mental state.
Sleep Disorders
Insomnia is a common symptom of stress. However, you could mistake this symptom for a sleep disorder. In addition, an existing sleep disorder can heighten anxiety problems.
Generalized Anxiety Disorder
Generalized Anxiety Disorder forms as a result of constant chronic stress. You may also experience physical reactions, such as shaking and muscle tension.
Substance Abuse
Some people choose to handle their stress by indulging in substance abuse, such as alcoholism and drug abuse. College students are especially prime targets for substance abuse; not only are they surrounded by substances on college campuses but the stress they endure can also cause reckless habits.
The Effects of Stress
How exactly do stress and anxiety disorders affect our physical and mental health? Here’s what to look for.
Emotional
Since stress is a reaction to emotions, it’s smart to focus on emotional well-being and how that alters during stressful episodes. Most experience helplessness, hostility toward professors and peers, and even loneliness.
These emotional reactions interfere with how you communicate with professors and engage with other students.
Physical
As stated previously, the adrenal glands regulate many bodily processes. This is why stress is physical as well as emotional.
Some physical symptoms include increased heart rate, sweating, muscle tension, increased blood pressure, stomach aches, headaches, and fatigue.
Cognitive
Students need powerful cognition to retain knowledge and advance in education. Unfortunately, stress also impacts many cognitive functions. This is why anxiety and cognition are some of the most underrated negative effects of stress on students.
Under severe stress, students can expect to lose concentration, suffer memory loss, and have an overall negative outlook on their education.
Behavioral
We went over some of the behaviors that result from stress and anxiety disorders, such as alcohol and drug abuse. But stress can have even more behavioral effects, which is why stress relief is important.
For example, stress can interfere with your eating habits (both reduced and binged eating). If you’re in a committed relationship, too much stress can distance you from your loved one and can even impact intimacy.
School Stress: Why Your Diet Matters
Now that we know stress has multiple physical effects, students suffering from school stress need to pay close attention to their diet. While eating healthy is one of the most effective stress management techniques, the ingredients you eat also matters.
We optimize dairy ingredients to boost immunity and even improve mental health. If you’re curious about our company, you can learn more about our expertise. Feel free to contact us and discover which food brands use our ingredients.
by Ingredia USA | Mar 26, 2021 | Stress Management
It’s relatively easy to identify some of the physical signs of stress.
When we’re under pressure, we toss and turn at night. Our heart races and our head aches. We may find it difficult to focus or stay on task.
However, while these symptoms might be most apparent, there are other, internal issues also at work. For instance, did you know that stress can negatively impact your immune system, making you more susceptible to illness?
Your overall wellness and health hinge on many factors, and this is one of them.
Today, we’re exploring this link more closely. We’ll also share how you can make simple changes to lower your stress levels and boost your immune response.
Understanding Your Immune System
Before we dive into the relationship between stress and immunity, let’s start with a brief overview of how your immune system works.
In short, this is an intricate network, comprised of billions of individual cells. The main types of cells are white blood cells.
These cells constantly travel into and out of your internal systems. As they move among your tissues and organs, they help safeguard and defend your body against foreign pathogens (e.g. bacteria and viruses) that could weaken or harm it.
In general, there are two types of white blood cells in your immune system. They include:
Phagocytes generate a universal response to any pathogen. On the other hand, lymphocytes generate different types of immune responses, each tailored to that specific invader. For this reason, phagocytes are considered part of your innate immunity, while lymphocytes are a central part of your adaptive, or specialized, immunity.
Your adaptive immune response kicks in when your innate immunity isn’t capable of destroying germs that invade your body. It takes longer to activate, but once it “learns” the pathogen, it remembers it and knows how to respond more quickly next time.
Pathogens and Antigens
What exactly is a pathogen and how is it related to your stress levels?
Put simply, a pathogen is any type of microorganism that can cause disease. Bacteria and viruses are two types of pathogens.
Antigens are proteins that are attached to the surface of each pathogen. The primary role of these molecules is to trigger a response from your immune system. When this happens, your immune system goes to work creating antibodies that fight the infection.
This is a natural response that your body is trained to perform. However, it has a harder time reacting when you’re under stress. Let’s take a look at why this is the case.
The Role of Cortisol
Cortisol is known as the stress hormone. It’s produced in your adrenal cortex, which is the outer region of an adrenal gland. These glands are located on the top of each of your kidneys and release many hormones you can’t live without.
When you’re under a tight deadline, overwhelmed at work, or facing pressure at home, your levels of cortisol increase.
When this happens, it crowds out and lowers the number of lymphocytes present in your immune system. This weakens the system’s ability to fight off any antigens that attack it. This leaves you more susceptible to illnesses and infections.
The Risks of Stress Responses
Rising stress levels do more than increase your cortisol levels. They also catalyze a stress response in your other internal systems. These can create negative physical reactions on top of the mental strain you’re already feeling.
Below is one example of a stress response in another system within your body.
Gastrointestinal System
You may already know that a stressful situation gives you knots and butterflies in your belly. This is because it alters your gut bacteria and affects your brain-gut connection, which can lead to bloating and stomach discomfort.
However, did you realize it can actually inhibit your digestion and affect the number of nutrients your intestines are able to absorb? Moreover, the adrenaline released during a stress response can also lead to stomach ulcers.
The Indirect Effects of Stress on Your Immunity
It’s also important to mention that stress can also indirectly affect your immune system.
When you’re feeling pulled to your limits, you may be more prone to engage in unhealthy coping behaviors. For instance, you might use alcohol or tobacco to soothe the burden you’re experiencing.
These actions do little to solve the problem, and instead can lead to more issues. Drinking and smoking upsets the equilibrium, or balance, of your immune system, making it more difficult to ward off disease. It also puts you at a heightened risk for developing immune and autoimmune disorders, such as rheumatoid arthritis.
Lowering Stress Improves Your Wellness and Health
It’s normal to feel a little stressed every now and then.
However, living in a constant state of overwhelm can wreak havoc on your physical, mental, and emotional health.
Heightened cortisol levels lower your immune system’s ability to protect your body from harmful antigens. They also impact your gastrointestinal systems and other systems within your body.
Want to supercharge your wellness and health? Find stress-busting activities like yoga and walking to keep your stress hormones in check. You can also find a creative outlet, or talk to friends and family members.
Along the way, we’ll help you and your customers feel your best, from the inside out. The ingredients we produce are filled with the nutrients they need, without the harmful fillers they don’t. To learn more about our mission and work with our team, feel free to contact us today.
by Ingredia USA | Mar 5, 2021 | Stress Management
Did you know that heart disease is the leading cause of death in the United States? Every 36 seconds, an American dies due to heart disease. With roughly 655,000 deaths each year, heart disease is responsible for killing 1 in 4 Americans.
The good news is that doctors are getting better at diagnosing and treating heart disease. Medical professionals also know the common causes of heart disease. This way, unhealthy behaviors can be eliminated before they become a bigger issue.
Stress is one of the primary causes of heart disease. Read on to learn how wellness at home reduces the risk of heart disease. Explore topics like heart disease prevention and stress management.
What Are the Common Causes of Heart Disease?
There are many different causes of heart disease. Diabetes, obesity, and excessive alcohol use increase the likelihood of heart disease.
Genetics certainly plays a part in a heart disease diagnosis. If someone in your family had heart disease, there is an increased likelihood it will affect you too.
Your lifestyle choices play the most significant role in managing heart disease risk. Common causes of heart disease include an unhealthy diet and lack of exercise.
In the rush to prevent heart disease, doctors look for three risk factors. High blood pressure, cholesterol, and smoking are clinically proven as precursors for heart disease.
While smoking is harder to control, high blood pressure and cholesterol are two red flags at a doctor’s appointment. The above causes are likely the reason for the presence of these risk factors.
What Is the Connection Between Stress and Heart Disease?
Stress is a common occurrence for adults. There is so much to worry about these days.
Adults stress about paying the bills or work-related issues. Parents stress about their children and are in a constant state of worry. While stress is common, it can have dire consequences.
The byproduct of stress in the body is an increased plaque rate. The excess plaque accumulates in the arteries. Platelets become sticky and, as a result, your arteries are vulnerable to blood clots
Stress also triggers the arteries to constrict, which is problematic for healthy blood pressure. All of these stress-induced reactions increase the likelihood of chest pain or a heart attack.
What Are the Signs of Stress?
You may not realize how much stress you are under. Most people mistakenly believe that stress only manifests by yelling or angry outbursts. However, there are many signs and symptoms of stress.
From a physical standpoint, stress commonly leads to insomnia. Body pain, muscle tension, and migraines are other physical symptoms.
Some stressed-out individuals have gastrointestinal issues. Others report a racing heart and unexplained sweating.
Stress also has emotional and behavioral responses. Many people develop depression or anxiety as a result of stress. Another reaction to stress is to consume excess alcohol or food.
There is not always an outward expression of emotion. A significant number of people avoid social situations and turn to isolation.
How Are Heart Disease Risk Factors Treated?
There are many different prescription medicines used to treat high blood pressure and cholesterol. However, doctors prefer to lower blood pressure and cholesterol naturally.
The focus immediately turns to wellness. This means the doctors want you to exercise more and implement a healthy diet.
Beyond diet and exercise, there is an emphasis on stress reduction as well. Wellness also involves reducing stress with techniques like meditation.
How to Promote Wellness at Home?
There are a number of lifestyle changes that you can make to promote wellness. Continue reading to learn about each one:
Physical Activity and Fitness
The first thing you can do is set a dedicated time for physical activity and fitness. This does not mean you need to run a marathon or do a bench press.
There are many different forms of physical activity that promote wellness. For example, some people like to plant and maintain a garden. Others like to meet up with a friend and take the dog for a walk.
Dietary Changes
Another way to promote wellness is reimaging your diet. Many foods contain ingredients that contribute to high blood pressure and cholesterol.
Some foods seem healthy on the surface but have a high concentration of sugar or sodium. Take your favorite yogurt as the perfect example. Many yogurts have so much sugar that they lose much of their nutritional value.
You cannot automatically assume that every dairy product is healthy. The best strategy is to look for ingredients that are proven healthy.
The right dairy ingredients promote muscle, digestive, bone, and mental health. These ingredients include Osteum, Proferrin, and Lactium.
We suggest taking a deep look into the ingredients of your favorite items. This holds true even if the item is commonly perceived as healthy like a dairy item.
Create a Healthy Environment
The old adage is that the home is your temple. You spend more time here than in any other place. To promote wellness, you should emphasize health in the home.
Start with the air that you breathe. Did you know that indoor air is up to five times more polluted than outdoor air?
To change this dynamic, frequently change air filters to eliminate airborne irritants. Invest in an air purifier and scents that promote stress relief.
The next step is to eliminate clutter that causes stress. Sell or throw out excess items. Lastly, purchase some indoor plants and create a blissful living space.
Mental Health Exercises
Far too many people emphasize physical health at the expense of mental health. To reduce stress, it is equally important to focus on mental wellness.
You can achieve this with a number of mental exercises. Meditation is one popular method. Other techniques are breathing exercises and progressive muscle relaxation.
Connecting Heart Disease, Stress, and Wellness at Home
You can live a long, healthy life by reducing stress. Promoting wellness at home is an effective way to do so.
Many people find success by creating a healthier environment. They focus on things like air quality and decluttering. The key is finding time to incorporate positive activities in your day and focus on your personal health.Mental health exercises and changing your diet go a long way. If you are interested in our research and ingredients that promote wellness at home, contact us today to speak with a specialist.
by Ingredia USA | Feb 19, 2021 | Stress Management
Your lifestyle choices determine your overall well being, and vice-versa.
Now, your overall well-being is determined by your mental and physical health. Both of these are equally important, and none of us should be cutting any corners when it comes to our dedication to improving and maintaining either. The two share a deep connection, making them dependent on each other.
Let’s take a comprehensive look at this connection and gain a deeper understanding of what impacts our overall well being.
Making the Connection
Mental health covers various factors including our ability to deal with stress, recognize and accept our strengths and weaknesses, and realize our potential. It refers to a state of emotional, psychological, and social wellness.
On the other hand, physical health or wellness refers to the optimal functioning of the physical body. This just means that all things considered, our body is functioning at its best within a particular period of time.
So how are the two connected?
The answer – lifestyle.
Mental Health and Your Physical State
Mental illness or even poor mental health in general presents itself in a wide range of symptoms. They manifest as poor sleeping patterns, unhealthy food choices, loss of energy, mood swings, and decline in overall functioning. Poor mental health is pervasive and impacts all aspects of your life, whether it’s occupational, social, or personal.
Sometimes, the impact of mental health on your physical state can be more direct, triggering more obvious physical ailments.
For example, some studies show that depression can weaken your immune system. Constant anxiety can cause fatigue and exhaustion. Similarly, anger and stress are closely linked to poor cardiovascular health.
Poor mental health negatively affects our ability to make sound lifestyle choices. Poor self-esteem or self-worth could manifest in neglect towards our physical well being. It impacts our motivation and drive to exercise and make other healthy lifestyle choices.
This in turn results in poor physical health.
Chronic Illness and Mental Health
Now one thing we must keep in mind that addressing our mental health will not optimize our physical health. It will likely improve it, but both of these factors need individual attention. This is especially true for those of us who are living with chronic illnesses.
For example, 15-20% of people diagnosed with cancer also live with major depressive disorder. While specific types of therapy can address this kind of depression, it is also true that consistent medical care for physical illness is also necessary to manage symptoms.
How Your Lifestyle Impacts Your Overall Well-Being
When we talk about the connection between mental and physical health, it often goes back to the baffling question – what came first, the chicken or the egg? Did poor mental health negatively impact our physical health, or was it the other way around?
The answer can vary from person to person, but what remains constant is the fact that a change in lifestyle choices can greatly improve both aspects of our overall well-being. Poor sleep is linked to excessive weight gain, which, in turn, could affect mobility and increase your risk for diseases like diabetes, cancer, and high blood pressure.
Similarly, a poor diet could also put you at risk for developing nutritional deficiencies which could impact your physical as well as mental health. For example, a deficiency in vitamin B-12 could cause fatigue, depression, ulcers, glossitis, and so on.
Your Road to Optimal Functioning
While we should see the specialized medical professionals to treat specific mental and physical ailments, we must also focus on developing a healthier lifestyle. Let’s look at what habits we need to incorporate into our daily lives to maximize our well-being.
A Healthy Sleeping Routine
Getting a good night’s sleep every day will go a long way in ensuring that our immune system is functioning at its best. Getting 6-8 hours of sleep will also help boost your memory, maximize the benefits of exercise, and make sure your body is sufficiently rested to perform optimally for the next day.
Coping With Stress
Stress is an inevitable part of life. Learning to manage this stress in a healthy way is what will help us sleep better at night, prevent stress-induced headaches, and reduce our chances of contracting heart disease.
Simple mindfulness techniques, yoga, exercise, social interactions, and enjoyable hobbies are all great for a bit of stress release.
Diet and Nutrition
A well-balanced diet is key to making sure we get all the nutrients we need to function at our mental and physical best. Planning your meals, eating less processed foods, and making sure you get enough calories to sustain your body and mind are all the hallmarks of every good diet plan.
However, do keep in mind that every diet or nutrition plan must be designed for long-term sustainability. Trendy new diets that promise overnight fixes are not an option. Instead, look towards making healthy changes every day that grow into habits over a period of time.
Movement
Whether you like to exercise or not, the truth is it is absolutely essential for good mental and physical health. Not only does it keep your joints and bones strong, but it also triggers the release of the feel-good hormone dopamine.
Aim to get at least 30-45 minutes worth of movement at least five days a week. Sounds hard?
The good news is, you don’t have to limit yourself to the gym if you don’t want to. You can dance, walk, swim, play a sport you enjoy, run around with your kids, or play fetch with your furry friends at the park. Find something you enjoy that involves movement, and you’ll be more likely to be consistent.
Better Health Begins Today
A good lifestyle will only boost your mental and physical well being. Now that you understand the importance of following a good diet, leading an active lifestyle, and getting deep and consistent sleep, you’re one step close to optimizing your overall well-being.
Take this information and look at practical ways you can incorporate these habits into your life. Start small but start today, and consistency and dedication, you’ll be sure to see the difference!At Ingredia, we are dedicated to combining technology with nutrition to help everyone lead healthier lifestyles. Learn more about our brand and what we can do for you right here!
by Ingredia USA | Feb 3, 2021 | Stress Management
Everyone has experienced high levels of stress or anxiety at some point. In fact, about one-third of the people in America are living with intense stress levels and approximately 40 million people are affected by anxiety every year.
Both have many symptoms in common, such as trouble sleeping, exhaustion, irritability, and tense muscles. Even though feeling stressed or anxious can be normal to a certain extent, it could become difficult to cope with if not handled properly.
Despite being similar and having a connection, there is a difference between stress and anxiety. How can you tell stress apart from anxiety, and is it possible to learn how to manage them? Below, we’ve provided you with the answers.
How Are Stress and Anxiety Related?
When you face a threat, or a change occurs in your life, whether good or bad, your body has the normal reaction of feeling stressed. It can reflect in a physical or emotional way. A normal amount of stress can sometimes be a positive thing, as it can motivate you to accomplish a goal or finish a job on time.
Anxiety, on the other hand, is a psychological reaction to stress. It can cause a sensation of fear, rapid heartbeat, or extreme worrying. Feeling some anxiety is also a natural reactor when it comes to things like an important meeting with your boss or a big school exam.
As natural as stress and anxiety may be at times, if it begins to interfere with your daily routine, then there may be a problem. If that’s your case, getting professional help is a smart choice. Yet, there are other things you can do that’ll help to control or reduce your levels of stress and anxiety.
How to Manage Stress and Anxiety
If you’ve been dealing with severe stress and anxiety for a while now, then you know that it won’t go away overnight. Learning how to manage your stress as well as your anxiety can be an ongoing process. Here are a few things that you could start implementing in your day-to-day life.
Exercise
Exercising regularly makes your brain produce endorphins. Endorphins are vital for anxiety and stress relief, as they act as natural painkillers for the body and help increase pleasure. They also help you to sleep better, which, in turn, will reduce stress and anxiety.
You don’t have to work out every day for hours on end to reap benefits. Start with baby steps, perhaps going for a walk 15-20 minutes, three times a week. By setting realistic goals, you’ll be able to easily achieve them, which will help you stick out your habit.
Diet
What you eat may worsen your anxiety and stress levels. For example, caffeine or too much sugar and processed foods tend to increase blood pressure, heart rates, and nervousness.
Stick to regular, healthy meals. Cut back on processed sugars and include the necessary nutrients in your diet. It may be hard at first to have to drastically cut out unhealthy foods you’re used to but, with patience, you’ll notice an improvement in your mental health.
Meditation
Meditating is one of the most popular practices to help reduce stress or anxiety. It helps train your mind to focus on the present and push aside any jumbled, overwhelming thoughts that might be distressing you. You also learn the ability of breath control, which helps soothe hyperventilation and anxiety.
Avoid Procrastination
People don’t procrastinate just because they’re lazy. Stress and anxiety can be the underlying root of your procrastination, which, in turn, causes more stress and anxiety, making you fall into a vicious cycle.
In this case, try to plan things ahead of time and create daily to-do lists. It’ll help you structure your day and get important things done faster.
Aromas
When you inhale a scent, your nervous system receives messages sent by your brain, which affects your overall well-being. There are essential oils that help calm your nerves and relax your mental state, such as lavender oil.
You can use essential oils for baths, tea, or even apply them directly on your wrists. Before trying any, apply a small amount on your skin and wait to see if there’s an allergic reaction.
Effective essential oils for stress and anxiety reduction are:
- Lavender
- Valerian
- Chamomile
- Lemon Balm
- Clary Sage
Write
When bombarded by many emotions at once, our stress and anxiety levels can sky-rocket, making you lose the notion of why you were feeling distressed in the first place.
Get yourself a journal and start writing out your thoughts. Writing is an effective way to channel your thoughts and understand what you’re feeling and why. It also helps to express yourself better and let out all the negative feelings you might be having.
Speak to Someone
Bottling up your feelings and keeping them to yourself is harmful to your mental health. It could even worsen your anxiety and eventually lead to having panic attacks.
By opening up and venting with someone about the way you feel, you’ll feel instant relief. Sometimes, an outsider’s perspective or opinion can provide comfort as well.
Seek Professional Help
These suggestions on how to manage stress and anxiety can help in the long run to improve your mental health. However, even if you do put these tips into practice, speaking to a certified professional is also a good idea.
They’ll know how to evaluate you and pinpoint any other possible stress and anxiety triggers you might have overseen. Want to learn more ways on how to improve your mental health? Contact us today or read our other articles!
