Get a Grip on Stress

You're running late for work, the kids need breakfast, the dog needs a walk, not to mention the economy is in a freefall and it looks like you may lose your health insurance. It's enough to make even the most grounded person lose it. These days, stress permeates our daily lives, and if left unchecked it may lead to a host of health problems. But don't stress! Although it can't completely be avoided, there are simple lifestyle changes and nutritional supplements that can help you manage stress and keep those health problems at bay.

Stress can come in many forms, from the mundane, like deadlines at work, bills to pay, or rush hour traffic, to the profound, like a death or divorce, or feeling stress about something out of your control, like the economy. Stress can even slip into joyful times like a marriage or the birth of a child. And stress can also come from the unexpected, like environmental toxins, temperature extremes, or chronic allergies.

Generally speaking, stress is a normal physical and emotional response to a situation that makes you feel anxious, frustrated, worried, or angry. We've all experienced stressful moments, and indeed, stress is a normal part of life; however, too much stress or chronic stress is harmful and can set the stage for overall poor health.

Stress overload or chronic stress can cause fatigue, high blood pressure, decreased immunity, headaches, changes in appetite, decreased libido, insomnia, and gastrointestinal disorders. Researchers estimate that stress contributes to as much as 80 percent of all major illnesses, including cardiovascular disease, cancer, endocrine and metabolic disease, and infectious diseases of all kinds.

There are two types of stress that humans experience, acute and chronic. People feel acute stress when faced with a dangerous or life threatening situation. Because these circumstances were common in our past, humans have a built in mechanism that is called the “fight or flight” response. Immediate physical reactions, caused by the release of the hormones adrenaline and cortisol from the adrenal glands, prepare the body by increasing blood pressure, heart rate, and respiration. This prepares the body to either fight or flee. Other major body systems like the digestive tract and immune system are temporarily suppressed because they are considered non-essential during a stressful event. Today, though, most of our stresses are not from physical threats, but the body still responds as if they were, often several times a day. This is chronic stress, and over time the constant release of the adrenal hormones, specifically cortisol, throws the body out of balance and eventually wreaks havoc on health. Overtime, excess cortisol diminishes the cells' ability to uptake glucose, thus increasing blood sugar and insulin levels; decreases the body's ability to make protein and increases protein breakdown; suppresses the sex hormones; increases the risk for hypertension, high cholesterol, and heart disease; and depresses the immune system, which can lead to increased susceptibility to a variety of infections. Eventually, the adrenal glands can even "burn out."

Manage Stress Naturally

But there are ways to prevent this from happening. To begin with, look at your lifestyle habits -- are you physically active? Do you eat a healthy diet? Regular exercise and a healthy diet can greatly improve your ability to manage stress. Try not to take things too seriously and laugh as much as possible; these simple things can do wonders for diffusing stress. In fact, researchers recently found in test subjects that simply anticipating laughter reduced their cortisol levels by nearly 40 percent and adrenaline levels by 70 percent. Deep breathing exercises, meditation, and yoga can also help keep stress under control.

In addition to lifestyle changes, these nutritional supplements can effectively support your body during times of stress:

Amino Acids

Gamma-aminobutyric acid (GABA) acts as a tranquilizer and is important in maintaining healthy brain function.

L-tyrosine helps the body to physically cope with stress and is an effective sleep aid. Note: Used as a sleep aid, this amino acid should be taken early in the day to be effective at bedtime.

During times of stress the body rapidly depletes its stores of protein, which is composed of amino acids. An amino acid complex can help your body build and maintain protein.

Vitamins & Minerals

All of the B vitamins are necessary for the proper functioning of the nervous system, including the brain, and can help balance and support mood. They may also be useful in alleviating anxiety. The B vitamins are usually the first to be depleted in stressful times.

Calcium and magnesium deficiencies are also common among highly stressed people and a deficiency of these minerals can lead to even more anxiety. Magnesium also acts as a natural muscle relaxant.

A multivitamin/mineral supplement is crucial during times of chronic stress, when the body becomes deficient in many nutrients and is unable to replace them adequately. Many of the disorders that develop from chronic stress are the result of nutritional deficiencies.

Adaptogenic Herbs

Ashwaganda is an Ayurvedic herb traditionally used as a nerve tonic. It is rejuvenating, balancing, strengthening, and calming to the nervous system. It can also reduce fatigue during times of chronic stress.

Asian and American ginsengs are traditionally used to restore health after long periods of illness or stress. Like other adaptogens, ginseng helps the body adapt to stress while normalizing body functions. Taken regularly, American ginseng has been shown to regulate the body's production of stress hormones, thus reducing physiological stress reactions.

Maitake and reishi are adaptogenic mushrooms that help the body adapt to stress and resist infection. Maitake has been shown to significantly boost the immune system and build immune reserves, while reishi can reduce emotional outbursts during times of stress.

So yes, you're running late, the kids and Fido are still waiting to be taken care of, and the world is full of uncertainties, but armed with a healthy lifestyle and the right nutritional supplements, you can find your calm!

References available on request.