Dietitian Tips - Supplement Suggestions Date Added: 22-02-2023

Ways to cope with stress

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IS THERE A SIMPLE WAY TO DEAL WITH STRESS?

In the era of more and more responsibilities and uncertainty of tomorrow,stress is considered adefense reaction of the body. Many people do not know that there are different and simple ways to deal with stress at work, school, home and other environments. Stress occurs when balance and the ability to effectively cope with events cannot be achieved. However, there are scientifically researched causes of stress, as well as methods of dealing with this phenomenon.

STRESSORS - LEARN THE CAUSES OF STRESS!

All factors that negatively affect the condition of our body are called stressors. Sources of stress may be of: physical origin (illnesses, disasters, noise) or social origin (unemployment, family problems, unhappy love). We candividestressors also according to the strengthwith which they act on our body.

-The first level areeveryday stressorsthat we can encounter in every situation. Their strength is not great, but their frequency and commonness can lead to exhaustion of the body.

-The second level isserious stressorsthat characterize life changes. They are related to important events in our lives, such as changing jobs, weddings, births of children.

-The last level iscatastrophic stressors. These are the worst type of stressors because their actions involve groups of people who are in dire straits. They are usually activated in the event of wars, natural disasters and attacks. They attack basic human values, i.e. health, life, safety.

Stressmay havetwo typesof. One of them ismotivating stress, which appears when we are expected to do a complicated and difficult thing. It is positive and encourages taking specific actions. In prehistory, this type of stress helped when fighting wild animals. How to deal with this type of stress? The best solution is to face the current challenge that is creating stressors. The second type of stress concerns constant stress stimuliwhich, in excess, have a destructive effect on the body, both physically and mentally. Dealing with stress of this nature may prove more problematic.

WHAT ARE THE SYMPTOMS OF CHRONIC STRESS?

Stress has very negative consequences for our body. Stress has a destructive effect on our mind and body. Depending on the situation, it is worth knowing how to deal with stress.

Otherwise, the consequences may be:

-chronic headaches,
-heart and circulatory system diseases - e.g. hypertension,
-osteoporosis,
-diabetes,
-spine pain,
-digestive problems,
-ulcers that form on the stomach and duodenum,
-obesity,
-skin problems and hair
-cycle dysregulation in women.
When analyzing the above threats, it is worth knowing actions or methods of dealing with stress.

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METHODS OF COPING WITH STRESS

The starting point that should set us on the right track isunderstanding the cause of stress. If we know the reason why we are so stressed, then we should try to find all solutions to our problems. Many problems that we stress about most often never happen, and if we are sure that they will happen, it is possible that we will prepare for them in advance.

Many people often escape during difficult life situations by listening to music. This is the right solution because the melody and notes have a positive effect on the nervous system. Listening to your favorite song, our body calms down and relaxes. Stress treatment specialists recommend listening to recordings of the sound of waves or other sounds of nature. Research shows that regular listening to music helps combat even chronic stress.

The third method of fighting stress is physical activity. If you feel a lot of tension, it is worth doing strength training, running or swimming. The activity we choose should be a pleasure, not an obligation. By doing what we like, the level of endorphins in our body will definitely increase. Initially, training may seem boring and monotonous, but practicing it regularly will certainly improve our health and psychophysical condition. By practicing sports, we oxygenate our body very well, and endorphins make us feel happy. Let us remember that there are also problems that require advice and looking at them from a different perspective.                         &n bsp;

The fourth method of fighting stress is to talk to a close person who will look at our problem from a different perspective. If we want a professional approach to the matter, it is worth going to a psychologist or psychotherapist who deals with such cases every day. Problematic moments in life can happen to anyone, anytime and unexpectedly. It is worth trying to seek solutions from people close to us or doctors.

An extremely important element of ourcircadian cycle is sleep. Every person shouldsleep from 7 to 8 hours a day. Going to bed at regular times and ensuring the above amount of sleep reducesstress. Sleep has a regenerative effect on the body, and its proper planning makes our body feel full harmony between work and rest.

Some methods may not be sufficient in the fight against stress. An environment that produces stressors will continue to be stressful for our body. For this reason, sometimes the best way to fight it is to change your place of work or residence. These are the final steps that are best used when we have exhausted the classic methods of stress relief. Any activity that makes us happy can largely alleviate the stress level. Going for coffee, shopping or to the cinema are activities that do not cost us much and will certainly improve our sense of humor. Hard work for 8 hours a day, household chores, and then 8 hours of sleep mean that we have no time to relieve our problems. Sometimes it's worth trying to break away from the rush of constant responsibilities and work to gain strength and energy for new challenges.

An adult human body consists of about 70% water. No wonder it plays an extremely important role in our body. Drinking mineral water regularly prevents the formation of cortisol (stress hormone). Dehydration leads to an increase in its level. In addition to water, it is worth consuming a large amount of fruit and vegetables, which will provide all vitamins and minerals to our body, with little burden on the digestive system.

A warm bath can also provide pleasure, as it relaxes the human muscles. Essential oilsadded to the bathtub will allow you to gain vigor and at the same time relax your body and regenerate it for further challenges. In addition to the above-mentioned methods, it is worth using appropriate exercises that will help us fight against stress.

HOW TO DEAL WITH STRESS?

Coping with stress is not an easy thing to do. In order to take care of our health in this respect, it is worth learning ways that will help us cope with stress through simple exercises.

We can distinguish the following exercises:

1. Body stretching - training depending on where we are. You can easily do it while sitting at your desk. Muscle stretching should be repeated several times with proper breathing. Stretching your arms and taking a deep breath will certainly oxygenate many cells in our body.
2. Tension Shaking - a simple exercise that should be performed standing. It is performed in such a way that we raise our arms up while inhaling, and then while exhaling we shake our arms down.
3. Focus - a very important method of fighting stress. Today's technology constantly distracts our work, drawing all our attention to itself. The era of smartphones and computer equipment often prevents us from focusing on one specific task. For this reason, it is worth putting the phone and all stressors aside to focus on completing the task.
4. Acting in an unconventional and creative way - some activities we repeat on a regular basis can make us monotonous and stressful. Doing work in a new and creative way breaks down automatic reactions. The consequence of this is finding another field for emotional and motor reactions.
5. Smile - a simple method that, even if used forcefully, improves our well-being. Studies have proven that smiling reduces cortisol levels and increases immunity. A natural smile will bring us memories of pleasant stories from the past.

Exercise methods to help fight stress are different and depend on whether we use them regularly and get rid of the appropriate stressors. If the problem is so big that it exceeds the efficiency of the above methods, it is worth going to a specialist who will certainly help us.

SUPPLEMENT SUGGESTION:

THORNE Adrenal Cortex - Adrenal Support - 60 vegetarian capsules

Hormones produced in the adrenal cortex are essential for glucose metabolism, immune function, normal blood pressure, and more. * In today's "high stress" world, eating habits that deprive us of adequate rest and exercise, along with eating habits laden with caffeine and refined sugars, can, over time, take their toll on the adrenal glands. Adrenocortical tissue extracts may play a valuable role in supporting healthy adrenal glands - and help maintain immune function and promote an energetic feeling. *Glandular extracts also support healthy cortisol levels. * Adrenal Cortex Thorne'a provides extracts from adrenal cortex tissue to focus support for proper adrenal function. *

NOW FOODS Super Cortisol Support ( Cortisol Support) - 90 vegan capsules

A plant-based and nutrient blend that naturally supports a healthy adrenal stress response. The adrenal glands help the body respond and adapt to physical, mental and emotional stressors by producing cortisol. When stress becomes a part of everyday life, cortisol and blood sugar, and consequently appetite and body weight, can become difficult to manage.
NOW® Super Cortisol Support combines nutritional factors such as vitamin C, pantothenic and chromocelamitic acid. with Relora, an herbal combination that supports healthy adrenal function, relieves stress and promotes healthy eating patterns.

THORNE Stress B-Complex (Vitamin Complex B) - 60 vegetarian capsules

Stress control - Healthy adrenal glands play an important role in controlling stress. Pantothenic acid (vitamin B5), which is part of the B vitamin complex from Thorn, is necessary for the metabolism of fats and adrenal hormone. Increasing immunity - Vitamin B6 is very important in the process of building the immunity of our body. It stimulates our body to create antibodies, which protect our body. You should also remember about its role in the functioning of the nervous system. Support for appropriate cholesterol levels - The niacin (Vit. B3) contained in this supplement reduces the production of LDL cholesterol in the liver and is helpful in the treatment of lipid metabolism problems. As if that wasn't enough, vitamin B3 also helps raise the level of HDL cholesterol.

SANPROBI Stress 20 capsules

They contain a unique composition of two strains of probiotic bacteria. SANPROBI Stress maintains the content of probiotic bacteria in the body and supports the microbiota. This series is dedicated to people who have a lot of stress during the day.

AUTHOR

Patryk Chodyniecki
Patryk Chodyniecki

A passionate bodybuilding, swimming, and martial arts enthusiast. He has been practicing strength sports for over 10 years, alternating between boxing, MMA, and swimming, which he enjoys combining. He is also interested in the broad field of supplementation and nutrition, which he gradually implements into his training.

Bibliography:

1. H. Selye, Stress of life, PZWL, Warsaw 1960.
2. Sources of stress, ed. J.F. Terelak, Publishing House of the Academy of Catholic Theology, Warsaw 1999, pp. 13–89.
3. M. Fąfrowicz, T. Marek, Verońska's concept of stress sources, in: Sources of stress, ed. J.F. Terelak, Publishing House of the Academy of Catholic Theology, Warsaw 1999, pp. 13–22.
4. A. Biela, Economic concept of stress sources, in: Sources of stress..., pp. 23–41

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