Natural Ways to Reduce Stress

Stress is a normal part of life. Too much stress can lead to exhaustion. There are natural means to restore your body’s ability to handle stress. First, let’s look at what causes stress, and its mechanisms.

Our bodies are built to address stress by utilizing hormones that trigger a Flight or Flight mechanism. The adrenal gland triggers hormones that shoot energy into our bodies so we can flee from a lion or fight a foe. Unfortunately, our modern lives contain lions and tigers we cannot see; yet they tail us constantly, triggering a constant flow of stress hormones into our blood stream. The constancy of the stress of modern life wears down the adrenal glands so it can no longer function and provide the hormones we need for boosts in case of emergencies.

One of the best indicators of stress is the cortisol found in your blood. Cortisol is known as the stress hormone, or survival hormone. It is created in the adrenal cortex, located on top of the kidneys. Normally, cortisol is high in the morning, leveling off in the afternoon and evening. When the body is stressed, the cortisol excreted by the adrenal glands increases. Cortisol is intended to give us short bursts of energy. If the demand for cortisol is constant, as in times of constant stress, the adrenals can give up and no longer even respond, no longer secrete any cortisol. No fight. No flight. Just collapse.

Numerous body ailments increase when our bodies are under constant stress and maintaining high levels of cortisol. High cortisol is responsible for lack of sleep, anxiety, depression, poor memory, decreased immunity, high blood pressure, weight gain (especially around the stomach), increased free radicals, breakdown of bone, inhibited protein absorption leading to bad hair, skin and muscles, damage to mucous membranes in the eyes, nose, throat and stomach lining, and adrenal exhaustion, chronic fatigue and autoimmune diseases.

The first step in reducing stress is to reduce exposure to the causes of stress. Turn off the television, the news, reduce exposure to startling, loud noises. Calming activities, such as walking, deep breathing, music and meditation can slow heartbeat and reduce the sense of urgency during stressful times. Exercise is particularly important, because it provides an outlet for the Fight or Flight mechanism. During exercise, your body is stressed, and exerts the proper hormonal response. It uptakes the stress hormones, so your body feels relaxed. It is as if you have outrun the lion and your body feels it can now rest. However, if you are continually under stress, your cortisol levels may be significantly lowered, so that exercise is perceived as more stress. If you feel more tired after exercise, do not stop exercising but only exercise at a very low heart rate, as this will begin the process of adrenal restoration.

Eat regular meals that are balanced with protein and carbohydrates and that are high in antioxidants. Reduce caffeine, as caffeine only increases the feelings of panic and stress. Eat foods that are high in vitality, such as chocolate, acai, blueberries, etc., also helps.
Increase exposure to light, especially natural daylight or full spectrum lighting. Quiet yourself and reduce light at bedtime, in order to reset the natural circadian rhythms.

Herbal remedies can be used to reduce stress. Licorice helps heal adrenal exhaustion. Theanine (a natural ingredient in tea) is soothing, as are the herbs Rhodiola and Ashwagandha.

Vitamin C and Pantothenic acid both support adrenal function. The hormone DHEA counteracts the affects of stress, as does the hormone Pregnenolone. Sometimes adding iodine to the diet is needed to fuel the adrenals, especially for those eating only sea salt, which doesn’t contain the iodine added to processed salt.

“This too shall pass,” my mother used to say. It’s important to remember that this moment, this stressful moment, will not last forever, and let your body feel the relief of not running from the lion. Meditation or music can significantly help to instill calm. Find the still center, and let your body relax so it can heal itself and rebuild the adrenals to prepare for the next stage in the dance of life.

Stress is normal. And so is healing, health, balance and serenity.