Stress Management

Stress is everywhere

Whether it's work, relationships, finances, the chaotic daily rhythm, the constant rush, or the appointment to the dentist, the obligatory big shopping, all of these trigger a stress response in the body. But stress is present in our lives in many more ways than that. Enviromental factors such as UV radiation and air pollution, poor diet, too much sugar and coffee consuption, lack of exercise od axcessive physical activity, harmful habits such as alcohol or smoking, all increase the levels of cortisol, the „stress hormone” in the body.

What is cortisol?

Cortisol is a hormone produced by the adrenal gland. Of course, we don't have to put it on the blacklist straight away. Cortisol is responsible for waking us up in the morning, helps regulate our daily rhythm and helps us get through stressful situations such as an oral exam or a presentation. So cortisol is an important part of our daily lives in small amounts, but when it is present in excessive amounts over a long period of time, it can quickly lead to the typical symptoms of stress.

Symptoms of stress

Excessive stress can lead to a whole range of symptoms. If stress is persistent, even the smallest things can trigger a strong stress reaction.

Although the symptoms of stress are different for everyone, these are the most common ones:

• sleep disturbances
• fatigue, lethargy
• irritability
• problems with concentration
• constant hunger, frequent cravings for sweets and coffee
• overeating

In addition to these symptoms, prolonged stress causes much greater distress to the body. Prolonged stress leads to exhaustion, hormone imbalances, thyroid and metabolic problems, and also disrupts blood sugar levels, increasing the risk of developing further problems and diseases.

A possible tragedy, an accident or emotional trauma can lead to a condition called PTSD, or post-traumatic stress disorder. Its most common symptoms are mood swings, anxiety, depression, reduced productivity and fluctuating energy levels, and lethargy. In such cases, it is important to be patient with yourself and pay attention to your mental health. It's worth seeing a professional to help you work through the trauma, and it's also very important to look after your health and try to reduce the stress in your daily life.

Stress management

Managing and reducing stress is therefore very important for our long-term health. Of course, it's not so easy, as we don't have an off button for stress, but a little mindfulness and awareness can go a long way towards a calmer and less stressful day!

Aim for steady blood sugar levels!

Cortisol causes blood glucose levels to rise and blood sugar fluctuations are associated with a number of other unpleasant symptoms. So try to eat a balanced diet, providing the macro-nutrients, vitamins, minerals and fibre your body needs.

Increase your intake of vitamin C and help your adrenal glands work!

As mentioned above, the adrenal glands are responsible for the production of a "stress hormone" called cortisol. Vitamin C is an effective way to support the adrenal glands and reduce inflammation and oxidative stress in the body.

Increase your Omega-3 intake!

Research shows that omega-3 fatty acids effectively help reduce cortisol levels, in addition, their anti-inflammatory, joint protective and positive effect on the immune system is worth to mention.

Minerals

Stress consumes a lot of magnesium in the body. In addition to magnesium, calcium levels also decrease as a result of stress. For a calm nervous system and muscle health, it is worth paying close attention to their intake. If our body has been exposed to a lot of stress for a long time, it is worth taking a high-quality multivitamin in order to prevent or treat possible deficiencies.

Ashwaganda

The deservedly popular herb is a well-known element of Ayurvedic medicine. It supports the adrenal glands, has a calming effect on the nerves and brings relief from other psychological ailments.

In addition, it is very important to rest and relax, get enough sleep and eat a healthy, balanced diet. Today, there are many stress management techniques, from yoga and meditation to colouring. Find the stress management technique that is right for you and don't forget to support the health of your body!