How we perceive and manage stress is important to our overall health. When
stress becomes too great, the damage may be irreversible. So, to maintain and
even improve your level of health, start taking action now.
· Exercise. Of all the things we can do to
lower stress levels and counteract the allostatic load, exercise, along with a
prudent diet, seems to be the most effective. Moderate exercise helps to improve
sugar metabolism through the more efficient use of insulin, and helps to end the
vicious cycles of stress-eating, over-indulgence in alcohol, cigarette-smoking
and other unhealthy habits.
· Consider adaptogenic herbs. Adaptogens work
on a cellular level to normalize the function of every cell, thereby stimulating
the healing process to enhance the body’s natural defenses and helping the body
to function normally. Adaptogens have been found to provide temporary relief
from the symptoms of many conditions which are brought on by stress. The major
adaptogens include Schisandra bemes, Astragalus, ashwaganda (Withania
somnifera or Indian ginseng), reishi mushroom, gotu kola, holy basil,
Angelica sinensis (dong quai), Echinacea, Rhodiola, royal jelly
and, perhaps the most well-known of them all, ginseng (Korean and Siberian). If
you are at all unsure of what to take, consult a qualified herbalist.
· Take antistress supplements. Nutrients
commonly depleted by stress include the antioxidant vitamins A, C and E as well
as the B-complex, and the minerals zinc, selenium, calcium, magnesium, iron,
potassium, sulphur and molybdenum. Along with a wholefood diet and a
high-potency multivitamin/mineral supplement, ensure that you get adequate
levels of B-complex and vitamin C. The B vitamins protect the brain and nervous
system. Vitamin B6 (20—50 mg daily) can alleviate depression, and B12 (1000 mcg
daily) is necessary for a healthy nervous system. Vitamin C is a valuable
antistress antioxidant—aim for 500— 1000 mg daily. Of the minerals, consider
taking calcium (500-750 mg daily) and magnesium (350-500 mg daily).
· Avoid alcohol. A high intake of alcohol may
blunt the body’s ability to respond appropriately to stress. People who abuse
alcohol have all kinds of health-related problems and often find adapting to
stress difficult—a problem related to worn-out adaptive pathways (Alcohol Clin
Exp Res, 2000; 24:110-22).
· Try stress-management techniques. These
techniques address the behavioral aspect of ‘handling’ stress. People with heart
disease can lower their risk of subsequent cardiac events by over 70 per cent if they learn how to manage
stress (Arch Intern Med, 1997; 157: 2213—23). Similarly, stress management has
been shown to improve glucose control in diabetics (Diabetes Care, 2002; 25:
30—4). Stress management can take the form of formal behavioural modification or
new/old practices such as yoga and tai chi.
· Quit smoking. Habitual smokers have higher
cortisol levels following cigarette-smoking compared with non-smokers. Yet,
ironically, smokers can exhibit lower cortisol levels than non-smokers when
challenged by psychological stress (Life Sci, 1992; 50: 435—42;
Psychoneuroendocrinology, 1994; 19: 313-33).
· Stay
optimistic. Two recent studies (J
Personality Soc Psychol, 2002; 82: 102—11; Epidemiology, 2001; 11: 345-9) found that optimists live longer and
better. Optimists tend to develop better coping skills and a more supportive
social network than those with a darker outlook.
· Hug your kids and teach them to cope better than
you have. Experts have found that being touched and held during the first
few years of childhood may set up positive stress-response patterns that last a
lifetime (Science, 1997; 277: 1859—61).
