Essentials for stress management

We all deal with stress on a daily basis. It can be physical or mental stress caused by fears, overwork, lack of sleep, change in temperature, etc. All these events disturb the balance of our organism.

Stress is in itself a normal reaction of the organism. It allows us to deal with emergency situations and to flee in the event of a “threat”. The problem is when it becomes chronic. It can then have adverse effects on our health. Chronic stress can lead to inflammatory pathologies and premature aging. We must not let it invade our life and there are natural ways to deal with it, here are some of them.

Plants

Several plants are interesting for treating and supporting the nervous system. Two categories are particularly relevant: calming and adaptogenic plants.

calming plants

One of my favorite plants is oats. Oats are a basic plant to support the nervous system. It is both invigorating and calming. Take it as an infusion with lemon balm which treats restlessness as well as chamomile, an excellent anti-inflammatory.

Adaptogens

Adaptogens increase resilience to stress. They also make it easier to withstand prolonged stress. In this category we have:

• medicinal mushrooms (reishi and chaga)
• eleuthero (for endurance)
• ashwaganda (calming tonic)
• holy basil (for focus)
• rhodiola (for concentration)

Essential oils

The molecules contained in essential oils have a direct effect on the nervous system. Following their inhalation, the olfactory information is transmitted to the brain where it will influence our emotions. The oils also quickly enter the bloodstream. In external application, a few minutes are enough for them to have therapeutic effects.

Several citrus fruits have calming and relaxing properties. Among this category, we find: sweet orange, mandarin, bergamot and neroli. They are very popular in broadcasting.

Lavender (true, fine, super lavandin) also has a sedative and calming effect on the nervous system, as does ylang ylang.

There is also the noble laurel which balances the nervous system.

Look at Zayat Aroma Oils for more details.

The nutrition of the nervous system

In a state of stress, the body uses several vitamins and minerals. It is important to replenish your reserve to avoid deficiencies. Key nutrients for the nervous system include:

• Group B vitamins: particularly B3 which promotes relaxation, B5 nicknamed the anti-stress vitamin and B6 which promotes the synthesis of GABA (neurotransmitter of calm and relaxation).
• Magnesium: a great relaxant. This mineral is very well absorbed by the skin. Take a good Epsom salt bath to relax and replenish magnesium. You can also mix some essential oils with salt to increase the relaxing effect.
• Vitamin C: It is very antioxidant. In addition, it is important to support the adrenal glands which are highly solicited in times of stress. Vitamin C is also necessary for the synthesis of cortisol, a hormone produced in stressful situations.
• Zinc: Anxious people often have zinc deficiencies. This mineral also participates in the synthesis of GABA.

food

The nervous system benefits from a diet rich in minerals, antioxidants and whole foods. To function properly, it needs enough protein and good fats.

Here are some key foods:

• Wheat germ, nutritional (or beer) yeast and spirulina: these foods are rich in B vitamins
• All spices: because they are rich in antioxidants
• Green vegetables: they are alkalizing, rich in minerals (including magnesium and B vitamins)
• Fatty fish (mackerel, salmon), flax, chia and hemp oil or seeds: these are good omega-3 fats, which are anti-inflammatory fats that help reduce inflammation caused by stress.

The lifestyle

The way of life has an important influence, because it can cause more stress on our organism. Opting for a balanced lifestyle optimizes the body's ability to manage stress:

• Physical exercise is probably one of the only health factors on which there is a consensus in the medical world. Exercise helps lower stress levels by releasing endorphins.
• Mindfulness meditation has been shown to reduce stress and anxiety levels. For its part, yoga has been shown to be effective in modulating the perception of stress.
• It is important to have about 8 hours of restorative sleep per day (which means that you get up rested in the morning). Sleep disorders affect the function of certain genes involved in stress.

In conclusion, we invite you to think about the best ways to manage your stress. It can be useful to create a stress management plan that can be used in more turbulent times in life. This can include the tools presented in this post as well as an anti-stress activity such as listening to music, drawing, reading, etc.

Good management !

Reviewed by Sandrine