Managing Stress for Better Health

I recently read a book about a woman who basically dropped everything in her life to study yoga in India. While the idea of leaving everything behind to pursue personal interests sounds appealing, but that's not practical for the majority of us.

Instead we are resigned to facing a daily commute with wannabe Indy drivers who think nothing of tailgating and cutting you off while drinking coffee and grooming themselves. When we finally arrive at our destination, our boss seems to think we can move mountains because there is a pile of paperwork that would even challenge Sir Edmund Hillary.

Thankful to have a job to go to, and armed with a coffee, which we spilled on our shirt when we had to brake suddenly, and a bran muffin because aside from needing the benefits of bran, our clothes all seem to have shrunk and we can't afford new ones, we begin our day.

Everyone seems to be juggling a career, family, deadlines, partners, bills, housework, weight, and more. What triggers stress for you may not be stressful for someone else. It can encourage you to meet deadlines or get things done but long-term stress can be detrimental to your health.

Effects of Stress

Stress manifests itself in a variety of unhealthy ways, including:

• Muscle tension

• Headaches

• Excessive sweating

• Sleepless nights

• Weight gain

• Snapping at loved ones

• Being angry and resentful for no reason

• Inability to concentrate

These are all signs your body is telling you to stop and take a breather. High periods of stree can elevate your blood pressure, heart rate, cholesterol, and blood sugar. Long-term stress can make you more prone to blood clotting, increase your risk of heart disease and depression, and compromise your ability to figh off disease and infection.

The good news is you don't have to hide from the world in an Indian Ashram. Take control of your life by making small changes to help you cope with stressful situations.

Drink Water

Drinking water is a simple but very important first step to maintaining good health. We live on a continent with one of the largest fresh water resources and yet more than half of us are chronically dehydrated. Our bodies need 34 to 68 ounces of water a day. Bathroom visits, perspiration, and even breathing account for more than 34 ounces of water loss daily. That doesn't include sweating from a workout or the dehydrating effects of caffeine and alcohol. Stress can also influence the volume and speed your body loses water at.

Water is vital for:

• Circulation

• Temperature regulation

• Nerve impulse conduction

• Metabolism

• Immune system

• Eliminative processes

• Sensory awareness

• Perceptive thinking

The human body is about 52 to 70 percent water, so it's no surprise we need it to function properly. Often a headache or hungry feeling can be helped by drinking water; your body is simply trying to tell you to drink water.

Get Moving

Physical activity is vital to health. We start the day with the best intentions, but by the time our heads hit the pillow, going to the gym is just a dream. Making time to get active can be tough, but once it becomes routine, you'll thank yourself.

Aside from helping control your weight, regular physical activity can help:

• Alleviate fatigue and stress

• Lower blood pressure

• Reduce your risk of diabetes

• Reduce your risk of heart attack and stroke

• Improve sleep

Start by parking further away, taking the stairs, and walking to the store. Small changes will help you ease into a routine and keep it up once you get going. Empowering your body will empower your mind and emotions.

Eat Healthy at Work

Regardless of how busy you are, when it is time for lunch, take a break and go eat. Work will still be there when you get back.

The longer you put off lunch, the more likely you are to snack on unhealthy filler foods. It can be tempting to finish up a task and get it out of the way, but be careful you're not compromising your health. Taking time to relax with a nutritious lunch will refresh your energy and productivity.

To avoid over-eating and after-eating fatigue, steer clear of heavy foods. Instead, space out your lunch to improve digestion. Try bringing an apple to your desk before lunch, and have a yogurt later in the day.

Get Some Sleep

Do you perceive sleep to be a waste of time? Even when tired, it is easy to push yourself to stay up later when you still have things to do. When you do hit the sack you may even feel too wired to sleep. Try breathing deeply through your tummy before bed or read a few pages of a good book to wind down.

The stress of always being on the go is compounded by a reliance on caffeine and energy drinks or pills to get going in the morning or make it through the day. Regular stimulant use can significantly impair the amount and quality of your sleep.

When you are relaxed and in deep sleep, your body and mind repair and rejuvenate themselves to keep you healthy, mentally sharp, and able to cope with stress effectively.

Clean Up the Clutter

Your home should be a peaceful place where you can relax. Clutter can add stress to your daily life. Wading through piles of junk or pulling everything out of your closet in order to find what you need can be very time consuming and stressful.

Make the time to organize things. Your house doesn't have to be perfect—just do what's necessary.

Nurture Yourself

Take time every day to do something you love. Some ideas are:

• Reading

• Walking in the park

• Practicing yoga

• Taking a relaxing bath

It doesn't have to be long—just enough time to let you unwind after a hectic day. You will find something as simple as half an hour of “me time” will rejuvenate you.

Herbal Supplements

There are lots of botanicals that can help you cope with stress.

Reishi (Ganoderma lucidum) is frequently used in Chinese medicine to boost energy levels and help the body to effectively resist disease and combat stress.

Ginseng (Panax quinquefolius) is an adaptogen, a substance that enables us to adapt to stress. Ginseng has been used for centuries as a tonic to tone and maintain the adrenal system. It is believed to lower the intensity of reactions to stressors.

Ginkgo (Ginkgo biloba) can reduce the effects of stress, both mentally and physically, by decreasing indicators of stress, namely elevated blood pressure and serum cortisol levels.

St. John's Wort (Hypericum perforatum) is used for anxiety, mild to moderate depression, and sleep disorders.

Make your mental and physical well being a priority. Simplify your schedule and eliminate what's not important so that you have time for what is most important—yourself.

Remember: Only you can restore some balance to your lifestyle. Start enjoying your life.

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