Did you know?
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8/10 Indian adults suffer physical signs due to stress.
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2/3 Indian adults believe that their job is a major reason for stress.
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1/3 Indians are suffering from extreme stress.
Stress is part of the human experience. Every living thing - human or animals, and even plants are subject to stress. However, when stress is prolonged and chronic, it can take a significant toll on the health of a person.
What is Stress?
Stressors are any situations that trigger your body’s “fight or flight” response via the sympathetic nervous system. Stressors may be negative (work deadlines, financial difficulties, family issues, or poor health) as well as positive (marriage or relocation to a different city).
Short-term stress may go away quickly; however, persistent stress—such as ongoing health issues, constant conflicts, or excessive exercise—can be more harmful.
Do you have any idea?
What Happens Inside the Body?
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The hypothalamus sends signals to the adrenal glands to release adrenaline as well as norepinephrine.
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The heart rate, blood pressure and alertness are elevated. Muscles tighten, breathing slows down.
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If stress persists cortisol levels stay elevated, which affects blood sugar, blood pressure and heart health.
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The parasympathetic system is normally able to restore calm, but stress can impede this recovery.
Effects of Chronic Stress
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Physical migraines, fatigue chest pain, digestion issues and low immunity.
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Health of the heart: The arterial system, higher risk of developing heart disease.
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Muscles: Stiffness, chronic soreness, slow healing.
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Metabolism: Weight gain- particularly belly fat, and higher blood sugar.
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The mental state: Fluctuations in mood, depression, irritability and decreased sexual libido.
How to Switch Off the Stress Response
In order to relax the mind, it requires the brain to produce more GABA (gamma-aminobutyric acid), which calms nerve activity. GABA production is dependent on Vitamin B6 which shows how nutrition can directly impact recovery from stress.
What You Can Do to Manage Stress
1. Replenish Key Nutrients
Stress can be draining. Vitamin C, B, magnesium as well as calcium are essential. Consuming fruits,vegetables, nuts and seeds can help. A lot of individuals also take advantage of the use of a magnesium dietary supplement to help relax nerves as well as muscle recuperation. Antioxidants like Omega-3s as well as Vitamin E reduce inflammation.
2. Support Adrenal Function
Adaptogens, such as Ashwagandha (widely utilized in India) as well as ginseng and astragalus assist the body to adapt to emotional and physical stress. Supplements such as CoQ10 can further aid in the production of energy and heart health during stress.
3. Enhance your strength with protein
Consume at least 0.8 grams of protein per kg weight of body daily, from dairy, pulses, nuts, eggs or whey protein. This will help strengthen your muscles and aid in general recovery.
4. Promote Calm & Sleep
Foods high in tryptophan (milk cheese, eggs, milk, tofu, seeds) can boost serotonin as well as Melatonin. Relaxation at bedtime such as meditation, lavender tea, or GABA-supportive foods can help improve the quality of sleep.
Final Takeaway
Stress is inevitable, however the long-term stress that comes with it isn't. Through balancing your nutrition, evaluating options such as the use of a magnesium supplement to your diet and CoQ10 supplements as well as practicing mindfulness, helping your body by implementing the right diet and sleeping practices, you can safeguard both - your body and mind.
