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Medic for Stress

Reviewed by Dr. Wendy Wells
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9. Exercise

Exercise works as a great stress reliever, be it aerobic, moderate- or high-intensity exercise. A 30-minute brisk walk or work out in the gym can help reduce the stress hormones and increase the “feel good” factor hormones in your body. Also, it improves your mood and distracts you from daily worries.

exercise to reduce stress

Try to make time to do different exercises when you are under stress. You can just take a short walk, swim, dance, or play some sports.

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You can also practice yoga to fight stress. Yoga works as a meditation, which helps calm both your mind and body. It also improves your focus and helps you remain calm and unambiguous in everything you do.

10. Vitamin B

To prevent stress and improve your mood, start taking vitamin B. This group includes all the eight B vitamins — B1, B2, B3, B5, B6, B7, B9 and B12 that promote proper functioning of the brain and nervous system, improve relaxation, fight stress, and fatigue.

vitamin B to reduce stress

Stress creates greater physiological demand on the body. Extended periods of stress lead to increased metabolic activity. Unhealthy eating can make things worse if you are stressed .

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In fact, vitamin B deficiency in the body can cause irritability, depression, and apathy. So, when you are under stress, eat more foods rich in vitamins B.

  • Foods high in vitamins B include whole grains, beans, peas, peanuts, spinach, kale, blackstrap molasses, avocados, potatoes, bananas, legumes, eggs, and dairy products.
  • You can also take vitamin B supplements. Consult a doctor first to find out what type of vitamin B your body needs.

Additional Tips

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  • Try to keep things organized to enjoy peace of mind and a sense of control over your life.
  • Limit your Internet and phone use so that you can spend more time with your family and friends.
  • Get proper sleep. Sleep is a natural stress buster.
  • Enjoy a walk for 30 minutes, 5 times a week.
  • Limit your consumption of alcohol, caffeine, and sugar.
  • Eat healthy foods like whole grains and protein to improve your mood and fight stress.
  • Include more vitamin C foods in your diet. Vitamin C helps bring stress hormone levels back to normal.
  • If you smoke, quit smoking.
  • Listen to soothing music when you are under stress. Music can be soothing to your mind.
  • Aromatherapy can also provide relief from stress by improving your mood, reducing anxiety and aiding focus and concentration.
  • Take up a calming hobby like knitting, working on puzzles, reading or singing to keep your life stress-free.
  • Take a break once in a while. A care-free vacation or a long relaxing weekend without many items on your agenda can refresh you.

Resources:
1. How stress affects your health. http://www.apa.org/helpcenter/stress.aspx. Accessed March 7, 2018.
2. What Is Stress? http://www.stress.org.uk/what-is-stress/. Accessed March 7, 2018.
3. Mourya M, Mahajan AS, Singh NP, Jain AK. Effect of Slow- and Fast-Breathing Exercises on Autonomic Functions in Patients with Essential Hypertension. J Altern Complement Med. 2009;15(7):711-717. doi:10.1089/acm.2008.0609.
4. Uses and benefits of Epsom salt (magnesium sulfate) | Epsom Salt Council. https://www.epsomsaltcouncil.org/uses-benefits/. Accessed March 7, 2018.
5. Kakuta H, Yano-Kakuta E, Moriya K. PSYCHOLOGICAL AND PHYSIOLOGICAL EFFECTS IN HUMANS OF EATING CHAMOMILE JELLY. Acta Hortic. 2007;(749):187-192. doi:10.17660/ActaHortic.2007.749.20.
6. Immunological Effects of Massage Therapy During Academic Str… : Psychosomatic Medicine. https://journals.lww.com/psychosomaticmedicine/Citation/2000/01000/Immunological_Effects_of_Massage_Therapy_During.12.aspx. Accessed March 7, 2018.
7. Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013;2013:571420. doi:10.1155/2013/571420.
8. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255. doi:10.4103/0253-7176.106022.
9. Maheshwari R, Rani B, Yadav RK, Prasad M. Usage of Holy Basil for Various Aspects. https:/s.semanticscholar.org/a0b9/da6f54632f53c9ba0cbfac2f3e213daf17ce. Accessed March 7, 2018.
10. Sood S, Narang D, Thomas MK, Gupta YK, Maulik SK. Effect of Ocimum sanctum Linn. on cardiac changes in rats subjected to chronic restraint stress. J Ethnopharmacol. 2006;108(3):423-427. doi:10.1016/J.JEP.2006.06.010.
11. Cooper R, Morré DJ, Morré DM. Medicinal Benefits of Green Tea: Part I. Review of Noncancer Health Benefits. J Altern Complement Med. 2005;11(3):521-528. doi:10.1089/acm.2005.11.521.
12. Sharma E, Joshi R, Gulati A. l -Theanine: An astounding sui generis integrant in tea. Food Chem. 2018;242:601-610. doi:10.1016/j.foodchem.2017.09.046.
13. Ingale AG, Hivrale AU. Pharmacological studies of Passiflora sp. and their bioactive compounds. African J Plant Sci. 2010;4(10):417-426. http://www.academicjournals.org/ajps. Accessed March 7, 2018.
14. Gonzalez MJ, Miranda-Massari JR. Diet and stress. Psychiatr Clin North Am. 2014;37(4):579-589. doi:10.1016/j.psc.2014.08.004.

Medic for Stress was last modified: March 23rd, 2018 by Top10HomeRemedies
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6 thoughts on “Medic for Stress”

  1. this is the most amazing and beneficial website I’ve ever come across especially on health issues. thank you and God bless you

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