Conquering stress naturally may, at first, seem like a huge mountain to climb. However, when you support your body with natural methods, the results are usually practical and lasting, making the climb worthwhile.
Unfortunately, stress is an all-too-common fact of life in our modern world. Busyness, called by some “The Drug of the New Millennium,” has most of us, from the youngest to the oldest, scurrying about like ants. We have become people who live life at a frantic pace, often failing to provide ourselves the nutrition and lifestyle we need for physical and emotional health. The result is high stress levels that tear down our minds and bodies. In fact, an estimated 90% of all visits to primary care doctors are for stress-related complaints. So the question isn’t whether we have stress in our lives, but how we deal with it.
Stress and Body Terrain
Stress can shift the body’s terrain into a state where illness can thrive. In other words, stress can provide fertile ground for disease. Some viruses (latent) are known to reappear when we are physically and/or emotionally stressed. Research also suggests that chronic stress increases susceptibility to new viral infections and makes individuals more vulnerable to latent virus reactivation.
How can we solve this epidemic of “busyness?” Certainly, the answer is not prescription drugs, which only tend to make matters worse due to toxic side effects and the genuine possibility of addiction. As always, nature has given us natural ways to conquer stress. But, as with anything worthwhile, it takes a willingness to take responsibility for our health. Below, I list some of the best ways, in my opinion, to deal with stress effectively.
Conquer Stress Naturally with a Healthy Diet
Eating healthy is often difficult, at best, especially when your thoughts are consumed by daily life. Believe it or not, eating organic, healthy, nutrient-dense foods as close to nature as possible can help you stay focused and energetic while keeping your immune system at its peak. Prepackaged foods, junk food, unhealthy seed oils/fats, and too much sugar can contribute to digestive disorders and sleep disturbances, making stress symptoms worse. Try to avoid coffee and other caffeinated drinks, which can cause nervousness and agitation and contribute to stress symptoms. Shop the outside perimeter of your grocery store for the healthiest and freshest foods.
Conquer Stress Naturally with B Vitamins
All health issues are directly related to the nutrition we provide, or fail to provide, our bodies. When it comes to stress, B vitamins play a crucial role in the way we manage and prevent its harmful effects. Stress is often a silent enemy that can result in physical and mental illness. B vitamins help balance the nervous system, helping us stay calm and avoid chemical imbalances that both cause and result from unchecked stress. Below is a summary of the significant B Vitamins and how they can help.
- B1 (Thiamine) – Critical to proper nervous system function, your body needs B1 to metabolize essential amino acids at the cellular level, especially in nerve cells. Thiamine (B1) can help with mood changes and general fatigue often associated with stress. Thiamine is not made by the body but can be found in dietary sources such as whole grains, peas, beans, fish, and lean meats.
- B3 (Niacin) – Niacin is involved in many functions of the nervous system. One of the most important is converting L-tryptophan into 5-HTP and ultimately into the key neurotransmitter serotonin. Adequate serotonin levels are critical in helping us stay calm and avoid the irritability, anxiety, and depression sometimes linked to stress. B3 is mainly found in plant-based foods such as nuts, whole grains, and leafy green vegetables.
- B6 (Pyridoxine) – B6 also supports neurotransmitters crucial for neurological health. B6 works with other B vitamins to neutralize a toxic amino acid called homocysteine that can produce stress-related anxiety and depression. B6 is found in leafy green vegetables, eggs, fish, and nuts.
- B9 (Folate) – Also known as folic acid, B9 supports energy and mental sharpness and helps stabilize mood. The more stress in your life, the more you need B9. Dietary sources include citrus fruits, dark green vegetables, seeds, and whole grains.
- B12 (Methylcobalamin) – B12 (Methylcobalamin) plays a key role in overall nervous system health, which is closely tied to stress management. B12 supports healthy neurotransmitter production, including serotonin, dopamine, and others, which help keep our bodies balanced. B12 helps to avoid anxiety, mental confusion, and other cognitive problems. B12 is found in organic and free-range eggs, free-range poultry, cold-water fish, and organic dairy foods. You can also choose a B12 supplement with a sustainably sourced, organic, vegan-friendly formula, ensuring you get only the highest-quality ingredients such as methylcobalamin, adenosylcobalamin, and hydroxocobalamin.
Conquer Stress Naturally with Lithium Orotate
Most of us have probably heard of lithium. It is a natural mineral salt that we all need for optimal mental and physical health. The high-level pharmaceutical form of lithium is typically prescribed for anxiety, bipolar disorder, and other mental health issues. This form exposes individuals to high amounts of lithium and comes with many harmful side effects, especially to the liver. In fact, patients must have their blood levels checked regularly.
Lithium Orotate (first used by Dr. Hans Nieper in Germany), by contrast, is a safe form of lithium that delivers much smaller, non-toxic doses directly to the brain (through the blood-brain barrier). Lithium Orotate is a powerful stress-management tool that boosts cells’ ability, especially in the brain and nervous system, to transport nutrients in and out of their membranes efficiently. Lithium Orotate has many applications, such as lowering stress, anxiety, depression, irritability, and mood swings. It can benefit everyone by helping reduce stress-related effects.
Conquer Stress Naturally with Essential Fatty Acids (EFAs)
EFAs, the “good” fats such as Omega-3, Omega-6, and others, continue to get a lot of good press, and they deserve it. These critical nutrients have many benefits. Omega-3s are “essential” fatty acids because your body cannot produce them on its own. One of the main benefits of EFAs is supporting the proper function of nerve cell membranes. EFAs play a massive role at the cellular level throughout the body. They can help you maintain a healthy nervous system that withstands stress more easily and keep negative emotions under control, such as anger, fear, worry, and irritability. Unfortunately, when we let these emotions run free, they release harmful chemicals that only worsen stress. Some quality sources of EFAs include flaxseed oil, hemp seed oil, walnut oil, mustard oil, and algal oil (derived directly from algae). It’s usually best to use natural, cold-pressed EFA oils, as it is difficult to get enough of them, especially in the right balance, from diet alone.
Conquer Stress Naturally with Exercise
Exercise such as a 30-45 minute daily walk can help tremendously with stress relief. Breathing fresh air and getting as much sunlight on your skin as possible can improve your mood and help clear your mind and emotions. It also helps your body produce Vitamin D3. On days when the weather doesn’t permit outdoor activities, try a mini-tramp (rebounding). Soft jumping for 15-30 minutes is terrific for the lymphatic system and helps burn calories. Other exercises to consider are Yoga, Pilates, and dance. Exercise should be brisk enough to make you sweat. However, if you have health concerns, even a little exercise each day can help. Take time for yourself and enjoy the exercise part of your day; it will relieve stress and support your overall health.
Conquer Stress Naturally with Probiotics
Probiotics are microorganisms that help balance the gut bacteria in your body. Your gut plays a critical role in your mental wellness, including how much stress you feel.
Probiotic bacteria in the gut help produce most of the body’s serotonin, a neurotransmitter that contributes to feelings of happiness and well-being. Probiotic bacteria live synergistically in your body, making your gut microbiota important for mental wellness. An advanced probiotic blend with 25 unique strains and 75 billion CFUs supports both your gut and mind. Probiotics can also be found in fermented foods such as non-dairy yogurt, kimchi, kombucha, and sauerkraut.
Conquer Stress Naturally with Herbs
Herbs are often used to reduce stress and manage stress symptoms. St John’s Wort, Valerian, SAMe, Chamomile, Ginger, Borage Oil, Licorice, Milk Thistle, Lemon Balm, Valerian, Chamomile, Ashwagandha, Tulsi, Turmeric, and Nettle are found to help with managing stress levels in a natural way. Because many herbs are contraindicated when used with certain prescription and over-the-counter medications, check for contraindications and consult a trusted healthcare professional.
RELATED: Health Benefits of Holy Basil (Tulsi)
Conquer Stress Naturally with Aromatherapy
One of my favorite ways to manage stress is using aromatherapy. Plant-based scents can calm the body and relieve the tension and anxiety stress often brings. Essential oils of lavender, chamomile, geranium, rose, neroli, sweet marjoram, and ylang-ylang are among the most commonly recommended for managing and relieving stress. You can use these oils (mixed into an organic carrier oil) for massage, add them to a warm bath or shower, use an aromatherapy diffuser, or rub a few drops into your hands or the back of your neck (also a great way to relieve headaches).
Conquer Stress Naturally with Daily Meditation and Prayer
Meditation and prayer are easy practices that can help you relax and conquer stress. In fact, most natural medicine practitioners highly recommend meditation and prayer as two of the most helpful self-healing modalities. All you need to do is find a quiet, distraction-free space and sit with your eyes closed for a while. Meditation comes in different forms, and although the techniques may differ, they share the same goal: to help you relax, calm your mind, and gain control of your thoughts. You can meditate on scripture while listening to calming hymns or other music, or simply close your eyes and breathe slowly. With consistent practice, meditation can help root out negative thoughts, lower stress levels, and make you more positive, happy, and satisfied. Even if you practice prayer and meditation for a short time each day, you will experience huge benefits—benefits that tend to be cumulative.
Other Stress Relief Suggestions
Conquering stress naturally is often as simple as managing your time effectively, getting more sleep (in bed by 10:30 PM every night), or talking through your concerns with a close friend, pastor, healthcare practitioner, or family member. However, sometimes stress relief means learning to say “no,” and mean it. Realize that it is not healthy, or even feasible, for you to attend or help with every event, project, and activity that comes your way. If you are already in stress overload, try to reduce your activity schedule as much as possible, or take a break when you can. Learning to politely but firmly say “no” can also be beneficial.
Choosing to manage stress naturally and proactively is one of the best wellness choices you can make. Following the guidelines above can help your body become healthier and lower your stress levels.
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†Results may vary. Information and statements made are for education purposes and are not intended to replace your doctor’s advice. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.
