Holistic Solutions to Stress
By Cathie
First of all, stress is not a “bad” thing…
Actually there are not “good” or “bad” things. You should recognize, observe and accept all feelings and emotions. In naturopathic medicine, we focus on three pillars : a healthy fresh diet, movement/oxygenation and emotions management. When at least one of them are imbalanced, disharmony in our body, mind and soul takes place. In this case today, stress will appear in an excessive amount that can lead to diseases, pain, suffering, anxiety or burn-out. In response to stress, the sympathetic nervous system is activated and contributes to a “fight-or-flight” response. The adrenal glands release hormones called adrenaline and cortisone. Those ones cause an increase in heart rate, blood pressure, breathing rate and disturb digestion and elimination. Under stress, the mind is on fire and it has an impact on the body and soul. However you can find your balance and harmony back by using some tips to reduce stress.
• Breathe
We often forget to breath consciously. The breath is fast, irregular, superficial. When we start breathing from the belly - the right way to breath, we liberate endorphins, natural hormones that decrease pain, increase pleasure and can even make you feel euphoric. Lay down or sit comfortably with a straight spine, place one hand on the belly and the other on the heart. Close your eyes. Inhale from the nose, inflate your belly, extend your lungs and raise your collarbones. Exhale from your mouth, lower down your collarbones, empty your lungs and tuck your belly in. Repeat as needed. With the intention on your breath, the mind calms down.
• Eat colorful fresh food
It is important to nurture yourself from the inside. Try to avoid refined sugars, industrialized products and transformed foods, they will excite you. Switch to a plant-based diet that will ground you and calm you. Go big with all vegetables and fruits ! After waking up, before eating anything, make yourself a fresh homemade juice or smoothie. My favorite is a green juice with spinach, celery, fennel, apple, lemon, fresh ginger and curcuma. Yummy !
• Move your body
Choose your way to move your body : running, yoga, dance, swimming... By exercising, you will release stuck emotional tensions. Doing sport is also known to liberate endorphins. You will then enter a “feel good” state. Turn the music on and follow the movement of your body. Let it shake all tensions, let it dance freely. Believe me, after that you will feel GREAT !
• Meditate
A meditation practice allows you to be in the present and stop rehashing the past or rushing into the future. Meditating helps you to let go and cultivate resilience, tolerance, kindness towards you and the others. If you are new to meditation, start by sitting in silence for 5 minutes or find a guided meditation that you like. You can increase the duration a little every day. For a better understanding of living in the moment, I suggest you to read the book “The Power of Now” by Eckhart Tolle.
• Use plants
Mother Nature gifted us with so much strong and beautiful plants. First, introducing plants in your routine, connects you to the Earth, to nature. Second, they can be an amazing help to reduce stress. Lavenders, chamomiles, oranges have a calming effect. To relax the nervous system, you can put a drop of lavender essential oil on your pillow before sleeping, drink a chamomile tea when you feel the need or diffuse sweet orange essential oil in your space to bring peace and serenity. If you are having troubles to fall asleep or have insomnias, go with valerian, passion flower, escholtzia or hawthorn. Milky oats and lemon balm are great for stress relief and anxiety as well. You can prepare herbal teas, get a herbal extract or tincture. An other option is adaptogens. They are herbs or fungi, known with the potential to increase the body capacity to adapt to stress and be more resistant to it. Some examples are ashwagandha, reishi, ginseng or eleutherocoque. For a better and personal use, consult a herbalist or naturopath.
• Supplement with magnesium
Magnesium plays a role in the neuromuscular transmission. Stress provokes muscular contraction and consumes magnesium to try to relax the muscles. It is then great to take magnesium supplements if you are under chronic stress. The muscles will relax so the whole body and mind. You can also find magnesium in greens like spinach or kale, nuts, whole grain cereals or chocolate. The average daily dose of magnesium is 300-400mg for an adult. Start with what resonates the most to you, take your time and incorporate these tips little by little in your daily life routine. Welcome all emotions, all feelings. And remember, be kind to yourself.
Love.