Whenever someone complains of weight gain, carbohydrate and sweet cravings, irritability, fatigue, repeated colds, difficulty sleeping, high blood pressure, and memory problems, our stress detector should shift into high gear. Most people don't complain of being stressed out; rather, they have a list of symptoms that might appear unrelated on the surface. But there is one thing that unites all these different symptoms -- cortisol.
Our adrenal glands produce the hormone cortisol during stressful events. Cortisol mobilizes our bodies for fight or flight. For our earliest ancestors, cortisol was a life saver. But these days, the threats we face are complex and harder to escape than a hungry saber-tooth tiger. Fight or flight are not options, so the cortisol accumulates and erodes our health. Fortunately, there are some excellent stress management techniques available.
De-Stressing Solutions: Better Breathing
Deep breathing is an excellent way to banish stress, reduce cortisol and eliminate toxins. But it's important to do it correctly. Deep breathing does not mean hyperventilating or puffing up your chest like a pigeon. Breathing from your abdomen -- sometimes called "belly breathing" -- is the goal.
Most of us engage in shallow breathing throughout the day -- the shoulders go up a bit and the upper chest expands a little. Shallow breathing will keep you alive, but it doesn't provide much life-enriching oxygen. Belly breathing is just the opposite! In belly breathing, the abdomen expands, like a balloon being filled with air. (Put your hand on your tummy and try it right now! It may be a bit difficult at first, but you'll get the hang of it.) Stretching the abdomen means the lungs have more space for oxygen. To exhale, simply contract the same abdominal muscles, forcing air out of the lungs.
Belly breathing helps calm the body and interrupts the cascade of cortisol before it can wreak havoc. Practice for a few minutes, three, four or five times a day, or whenever you feel overwhelmed by stress.
Green tea contains the amino acid L-theanine, which counteracts the tea's caffeine. This is why green tea is soothing, even though it does contain some caffeine.
Studies have shown L-theanine has potent mood-lifting and stress-fighting abilities. In addition, L-theanine has been found to protect the brain from day-to-day damage. If you prefer, supplements of L-theanine are also available. Recommended dosages are 50 to 200 mg per day.
A Stress-Fighting Duo
B vitamins and magnesium are two of the best de-stressing supplements available. In fact clinical trials have found that a combination of B vitamins and minerals eased participants' stress, improved their mental abilities, and increased energy.
The family nutrients known as B vitamin complex perform a wide range of tasks, including working closely with the nervous system. But since B vitamins are water-soluble, they can't be stored in the body. Your multi-vitamin probably contains some B vitamins, but I recommend 100 mg daily of a separate, B complex formula.
A good multi-vitamin should contain some magnesium. But you may need more; Americans are notoriously deficient in this vitally important mineral. Supplements are helpful for improving sleep, as well as relieving anxiety and depression. The recommended dosage is 500 mg, taken at night.
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