Stress.Who doesn’t have it? Our lives have become so busy--and our moments for self-care so few--that we don’t even have the time to notice that we are feeling stressed until our bodies start sending us wake-up calls. These signals can come in the form of short-term symptoms such as fatigue, anxiety and depression, sleep disturbances, carbohydrate cravings, difficulty losing weight, hormonal imbalances, lack of focus and addictions. If we don’t get the message from these warning signs, the long-term effects of stress can cause heart disease, hypertension, metabolic syndrome, immune deficiencies or even stroke.

As we all know, prevention is the key to keeping ourselves healthy, vital and vibrant. While we may not be able to alter the circumstances that are causing us to feel stress, there are a number of steps we can take to ease the burden on bodies.

Cortisol and DHEA Testing

As Lissa mentioned in her article on adrenal fatigue, integrative medical practitioners offer easy-to-use test kits that measure how the nervous system and adrenal glands are functioning. The results of these saliva tests can guide the practitioner in recommending the appropriate supplements to support the nervous and endocrine systems. More specifically, these evaluations can serve as a guide for developing a program tailored to an individual’s unique biochemistry, making a positive outcome more likely.

Practices

• Meditation, yoga and regular aerobic exercise can help to balance out our nervous systems.  Even short walks during the day can help to diffuse pent-up tension.
• Breathing. So simple and yet so challenging sometimes. Taking deep, slow breaths deep into the belly will immediately bring a sense of calm.
• Warm baths with essential oils such as jasmine, lavender or vetiver are also very soothing.

Treatments

• Massage, acupuncture, Reiki and other forms of energy work can do wonders for relieving feelings of stress regaining a sense of balance.
• Often, just the act of taking that time out for a treatment is healing in itself.

Diet

• A balanced diet and nutritional supplements can be very helpful in supporting our health when we are under stress.
• Eating regular, healthy meals and protein-rich snacks will keep blood sugar steady and prevent the emotional meltdowns associated with not having enough fuel in our tank.
• Coffee, soft drinks, smoking and excessive alcohol are best avoided as they all deplete B vitamins that are considered necessary for reducing stress.

Nutritional Supplements

• Vitamin C, calcium, magnesium and B complex are often very useful. Pantothenic acid (vitamin B5) is especially indicated for adrenal health.
• Phosphatidyl serine will lower elevated evening cortisol levels (which cause sleep disturbances).
• There are a number of vitamin formulations designed specifically to help the body adapt to stress. 
• Of course, it is always a good idea to consult with your medical practitioner before adding herbs and supplements to your regime.

Herbal Remedies

• Adaptogens (herbs that support the body’s response to stress) like rhodiola, ashwaganda, schisandra berries, and tulsi can nourish the adrenal glands and help to restore energy. 
• Ginseng also works in this way, but it is possible to become overstimulated by this herb. It is best to use ginseng only after your practitioner has examined the results of your cortisol test.
• Licorice solid extract can also help if cortisol is found to be too low on the saliva test.
• Calming herbs such as chamomile, lemon balm, catnip, kava and valerian soothe the nerves and can be taken as a tea, in capsules or as a tincture. 

Old School (Your grandmother was right)

• Chew a handful of basil leaves two times a day. This is a simple and effective home remedy for stress.
• Add some fresh rose petals to a cup of boiling water, stir in some honey and drink. This is especially helpful when stress is mixed with depression.
• Drink a hot cup of milk mixed nutmeg and cinnamon. It will help you to relax and may help with sleep. Soy, rice or almond milk work just as well.
• One spoonful of honey in hot water offers immediate relief from stress anytime of day.

The truth is, our external stressors are often impossible to control. All we can do is try our best to take care of our bodies, minds and spirits.  Taking steps now toward minimizing the effects of stress on our bodies may help us to manage our stress better on a daily basis as well help to prevent serious health consequences in the long term.

May we all find ways to bring more relaxation into our lives.