Exercises and Supplements That Can Curb Your Stress 

Every individual experiences stress from time to time as it is a normal fact of life. This is how the body responds to different demands in your life, such as any life changes, work, or school. Stressors can vary from short-term to long-term, and the way people recover from stressful events depends on the severity of the occurrence. While there are different kinds of stress, all of them can cause physical and mental health risks.

Stress has two sides, the good and the bad. Because the stress response system releases hormones in response to stressors, small amounts of these hormones called cortisol can cause you to act quickly, make you alert, boost your performance, and lessen your pain. This is what we call the fight or flight response. However, overproduction of these hormones can lead to health issues.

If you are subjected to the continued strain on your body due to stress, it can lead to health problems like heart disease, mental disorders such as depression or anxiety, diabetes and other serious illnesses like cancer.

Two Types of Stress

• Acute – This type of stress goes away in no time. This feeling occurs when you perform sudden action, like when you engage in a fight or feel an adrenaline rush due to extreme sports activities or when you are excited. This is the occasional stress felt by most people at some point in their lives.

• Chronic – This type of stress lasts for a longer period compared to acute stress. This happens when stressors such as long-term problems like relationship problems or work-related problems arise. Chronic stress is defined as when the stress that you’re experiencing goes on for weeks or months. This may lead to health issues when not properly managed.

Here Are Some Stress-Relieving Strategies

• Have social support;

• Cut out things in day-to-day life that add to your stress;

• Make time for leisure activities;

• Fix your schedule;

• Eat a balanced diet;

• Get enough sleep;

• Keep moving. 

Kinds of Exercises

Exercising encourages healthy blood flow and helps the muscles to move, making you feel more energised and relaxed. To combat stress through exercise, you must choose a routine that encourages your mind and body to work together. 

Tai Chi: This exercise derived from the ancient Chinese martial arts is also referred to as the meditation in motion. Tai Chi involves physical movement that increases flexibility and boosts energy, which improves the sense of well-being. This exercise uses gentle and fluid physical motions together with deep breathing without pauses between each pose. Tai chi not only decreases stress, anxiety, and depression, but it is also linked to the improvement of certain diseases such as COPD and fibromyalgia.

Yoga: This ancient exercise originated in India is a practice that encourages the use of mind, body, and spirit. It aims to promote physical and mental wellness with the use of concentration, deep breathing, and different physical poses. Yoga includes six different branches. The first three are Hatha, which is for the body and mind; Raja, which primarily uses meditation; and Karma which aims to negativity and selfishness free future. The fourth one is Bhakti which encourages the channelling of emotions and cultivation of acceptance and tolerance, followed by Jnana for wisdom and development of the intellect through study, and lastly, tantra, which is for the consummation of a relationship. Yoga is effective in relieving physical tension and triggers the body’s relaxation response.

Qigong: Considered one of the important branches of Traditional Chinese Medicine, Qigong is similar to Tai Chi as they both practice slow and gentle body movement with deep breathing. Qigong works by strengthening the balance between the body organs and immune system that helps calm the mind, improve general wellness and prevent illnesses. 

Pilates: Developed in the 20th century, Pilates is an exercise that performs low-impact flexibility and endurance movements. It is designed to improve core strength, posture, flexibility and balance. It is also said to improve flexibility, prevent and treat back pain, and calm and relax the mind that helps relieve stress.

Supplements for Stress and Anxiety

Several botanicals have been used since early times to help manage this condition. Take note that, as with any supplements, it is essential to speak to your health care provider before trying anything to avoid unnecessary drug interactions.

• Lemon balm – This lemon-scented herb that belongs to the mint family is traditionally used for improving cognitive function. This is also used in the management of sleeplessness, stress and anxiety. It is said that lemon balm can soothe stress by boosting Gamma-Aminobutyric Acid (GABA), which works as a neurotransmitter in your brain.

• Cannabidiol – commonly known as CBD, this compound is a cannabinoid derived from hemp plants. CBD is known for its many therapeutic properties, including anti-stress and anti-anxiety effects. Aside from this, many people also use CBD for pain, inflammation, sleep and various skin conditions. According to preliminary evidence, CBD may help manage stress and anxiety by interacting with the endocannabinoid system. This specialised system is responsible for regulating many body responses, including emotional behaviour and mood responsivity. Even more, CBD comes in many forms, such as CBD gummies UK, capsules, tinctures, drinks and vapes, allowing each person to find a suitable format for his or her particular needs. 

• Ashwagandha – This adaptogen is an ancient medicinal herb. Known as one of the most potent botanicals in Indian Medicinal practice (Ayurveda), ashwagandha is widely used due to its ability to promote feelings of calmness and relaxation. It is also said that it supports a healthy body response to stress. Many other health benefits that ashwagandha provides are said to be due to its high withanolides contents which are helpful in fighting inflammation and tumour growth.

• Green tea – Famous for being used as a drink originating from China, green tea is also known for its wide variety of health benefits. It is packed with health-promoting compounds, which can help weight loss and reduce the risks of developing diabetes, cancer and heart diseases. Its amino acid, L-theanine (L-THE), is also linked to mood improvements and stress and anxiety reduction.

• Valerian – This flowering plant native in Asia and parts of Europe is famous for its ability to improve sleep disorders, including insomnia. Many people use this plant in the management of anxiety and psychological stress, including other issues like symptoms of premenstrual syndrome.

• Lavender – Used since the medieval period, lavender is known due to its attractive colour and pleasing aroma. Used orally either as a tea or inhaling its essential oil with the help of aromatherapy, lavender is said to possess different health benefits, including improved premenstrual syndrome, reduction of anxiety, depression, and insomnia. It has an uplifting and soothing effect that can promote a relaxing atmosphere. It is also ideal for general well-being and improvement of the quality of life.