Posted on 05/05/2023.
Author: Hifas Editorial Team
Index
How to lower stress in 5 minutes?
In addition to the meditation, the abecue for the stress relief is based on the exercise and the healthy eating. It is shown that walking, swimming, running and avoiding alcohol, fats, sugars and processed foods helps. It still seems obvious, but still is not easy.
We know what to do but sometimes it is difficult to take the first step. That is why it is important to focus on improving one of the aforementioned aspects.
Sometimes it also helps start a diet, change a routine or start a treatment or protocol, do you know that a small gesture can change the world? The progressive sum of small decisions can favor the great change we yearn for. Remember: if we want different things to happen, we must do things differently.
Stop one of the most frequent health problems
According to Eurostat data, stress is Second most frequent health problem among workers. Other equally alarming data indicate that, in general, we experience stress at least once a week.
What is emotional stress
When stress is punctual (what is known as Eustress) It can have positive aspects related to emotion and attention. For example: the emotion caused by surprises, the arrival of a new member to the family ...
In fact, stress understood as a stimulus has caused our ancestors to react to alerts and dangers allowing evolution to return the image we have of ourselves in the 21st century: evolved human beings capable of reaching other planets and developing artificial intelligence.
Stress, eustris and distress
However, stress maintained over time has more negative than positive connotations. In this case we talk about distress, that stress that paralyzes us and is harmful to health.
Although today it tends to be considered a mental issue, since its scientific definition, stress has an important biological aspect.
General Adaptation Syndrome (SAG)
Thanks to Viennese doctor Hans Selye We know that stress combines a series of symptoms. The father of Stress observed that his patients manifested exhaustion, Sleep alterations, depressed immune system and alterations in the digestive system, a common picture that made them more vulnerable.
In this way, it began to speak properly of stress, although at that time there was talk of the Being sick syndrome either General Adaptation Syndrome (SAG).
What produces chronic stress?
When we have to face an exceptional situation our body Free hormones that allow adapting our response to this demand.
That overwhile By prolonged exposure to stressors it has physical consequences and it is very common to be paid in what we could define as our weak point.
In other words we talk about physical concomitants of stress. Although each individual has their own, general trends are observed as:
- Skin alterations: Seborrheic dermatitis, peeling and shrews in the skin are manifestations reported by people with stress.
- Insomnia: The inability to reconcile sleep due to agitation and nervousness is common in people who suffer emotional stress.
- Eating disorders: he "Emotional hunger" differs from «real hunger » Because it does not meet a physiological need, who has not needed any sweet to appease a situation that overflows?
- Defense posture: In this area, physiotherapists have a lot to say that frequently attend muscle contractures derived from what is already known as defense posture due to stress.
Stress, anxiety and depression
Prolonged exposure to a stressful situation, which exceeds us, has been related to various pathologies such as Anxiety and depression, among others.
The organism, in order to face stress situations releases more adrenaline and norepinephrine, and this has physical consequences.
There are recent studies that have related physical wear derived from Chronic stress with pathologies such as lupus, the Sleep and food disorders And even with the premature delivery.
How to lower cortisol
Cortisol is a cyclical hormone with more daytime activity. It is activated before the threat, alert, fear and uncertainty, and this activation follows that of adrenaline and norepinephrine.
This hormone shoots at real and imaginary threats equally. There are experts talk about Cortisol poisoning to refer to constant concern and that part of the most everyday situations: and if something happens to my daughter, and if I do not reach the end of the month, and if I find my boss, and if I cannot ....
What some call cortisol poisoning is nothing more than a constant fear and stress, and can generate inflammation and pain. Now more than ever, we know what that is. After the pandemic, first, and with the uncertainty of the current economic and social context it is easy to better understand those sensations.
The relaxation and relief of stress naturally
Sport, meditation and a healthy and balanced diet —The preferablamatory (zero alcohol, for example) - is the recipe for success so that the chemical reactions that occur in our body tend to minimize the secretion of adrenaline, noredrelanin and cortisol and, therefore, contribute to the relaxation and relief of stress.
Techniques for removing stress
There are even techniques that indicate The cold as a measure of relief against stress. Other measures include reduce exposure to blue light of the screens (it can affect the cyclic behavior of cortisol) and, something more understandable to all: Turn off the phone, really disconnect from WhatsApp notifications and other chats.
Adaptogens and antiestrés nutrients
Of course, supplements can be considered, especially natural adaptogens for stress relief whose objective is Improve insomnia, hormonal regulation and emotional management.
There are also key nutrients and bioactive substances in emotional management and nerves:
- Group B, D and C vitamins
- Omega 3 series fatty acids
- Triterpenoid compounds
- Antioxidants
- GABA
- Herithenonas
- Magnesium
These substances intervene in the management and relief of stress either by reducing the physiological impact of or favoring an adaptive response of our body
What is the best natural antiestrés?
Perhaps this answer does not have a unique response and the key to success is the proper combination of the better natural antidepressants.
As mentioned above, natural adaptogens help in stress management because they modulate our adaptive response by making their effect on the organism less harmful, counteracting immunological, hormonal and neurological problems derivatives of stress and fatigue. Here we list the most popular and studied
- Reishi: The "fungus of eternal youth" is one of the most powerful adaptogens of nature.
- Cordyceps: or the vital energy fungus.
- León hair Connect the intestine-corebro axis.
In the market there are different options when buying medicinal fungi, from dust to extract, the most concentrated way to obtain its properties. In Hifas da Terra we have been investigating the composition of fungi for 20 years. Although we are a biotech, like pharmacists, we studied In vitro and in vivo to test the quality of our products.
The objective is to offer products derived from quality medicinal fungi, 100% pure and with impeccable traceability, that's why we follow pharmaceutical production standards and stamps such as European ecological production.
Fruit of our research work we have obtained functional ingredients Herimax® and Herizumib®; Cordyzumib® and Ganozumib®, obtained from our own strains Melena de León, Cordyceps and Reishi respectively, selected based on their biological activity. These are the ingredients we use for our formulas and that we test in our clinical trials.
How to relax to remove stress
The maximum You are what you eat It also applies in the relaxation and relief of stress. Thus, it is advisable to prioritize a diet with natural antioxidants such as green tea and reduce caffeine intake. You can also add the aforementioned nutrients and prioritize:
- Gluten -free cereals
- Fresh season vegetables
- Fresh seasonal fruits
- Berries and seeds
- Medicinal fungi (In the form of extract or dust to obtain the maximum amount of bioactive substances)
- Green tea
- Natural prebiotics and probiotics
Organs affected by stress
As we have explained, health in general is compromised after prolonged exposure to stressful factors. In this sense, there are organs especially affected by stress:
- Heart: certain levels of hormones derived from stress are related to a higher risk of hypertension and heart failure.
- Immune system organs: The depressed immune system is one of the physiological characteristics defined in Selye's adaptive response syndrome and, therefore, there is talk of greater vulnerability, for example, to the action of viruses and bacteria.
- Digestive System: There are studies in which it is shown that stress is involved in the development of irritable intestine syndrome, characterized by the constipation and /or diarrhea, abdominal pain and swelling.
Symptoms of stress
In spite of the demonstrated physiological consequences that have stress, there is still a tendency to consider it a minor evil. In part it may be due to the fact that their symptoms are common in isolation:
- Lack of rest or insomnia
- Digestive discomfort
- Exhaustion, tiredness
- Depressed immune system
However, its combination is a clear indicator of the presence of a Chronic stress That, as we have seen, can have implications on general well -being. The most advisable thing is to consult a health professional to evaluate the situation and can guide the most recommended treatment or action protocol for the relaxation and relief of stress.
Summary: How to improve stress management and calm nerves
As we have seen, the state of alert has been fundamental for the survival of our species but the context has changed. The last century, the state of alertness, fear and uncertainty prolonged was defined as stress and in this case, the adaptive response derived from new problems that compromise the state of health.
For example, sport, meditation, balanced diet and some substances such as natural adaptogens They favor a controlled response to stressful factors. Specifically, we talk about natural substances that gaba, heritenones, natural antioxidants, triterpenoid compounds and vitamins C, D and B that help to balance immune and endocrine systems to improve emotional management.
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