How to Manage Stress in 10 Steps?

Why do we get stressed? What are the harms of stress? What are the functional medicine strategies in stress management? Stress management in 10 items.

What are the Health Problems Caused by Stress?
We hear, especially lately, how important it is to take care of ourselves, but do we really know what that means? You may think you take good care of yourself by eating healthy, exercising regularly, and going to bed early. But how do you manage your stress levels? Stress-related health problems cause many diseases, such as heart disease, high blood pressure, diabetes, obesity, and certain types of cancer. In this article, we will talk about functional medicine strategies for stress management.

Why Do We Get Stressed?
Stress is our body’s response to challenges. Factors that cause stress can include anything from finances, relationships, work, family life, illness, and major life events or changes. When you feel threatened, your body creates a chemical reaction as a defense mechanism. This response is called the “fight or flight” or stress response. Your heart rate increases, your breathing quickens, your muscles tense, and your blood pressure rises to get you ready to take action.

What is Acute Stress and Chronic Stress?
Stress can be classified as acute or chronic. Acute stress is stress that is experienced for a short time. For example; arguing with someone, preparing for an important presentation, getting stuck in traffic, being late for your destination. Short-term stress can help you complete tasks and protect yourself. Chronic stress, on the other hand, refers to long-term stress that usually lasts for months. Chronic stress experienced for a long time secretes the stress hormone cortisol. Prolonged secretion of the hormone cortisol causes great harm to the body; it increases inflammation in the body and paves the way for many chronic diseases.

Stress Management Methods:
Effective stress management is essential for living a healthier, longer, and happier life. However, stress management methods can vary from person to person. The key here is to experiment and find what works best for you. The following stress management methods can help you do this.

How to Manage Stress in 10 Steps?
1. Support your digestive system. About 80 percent of our immune system is located in our gut. Stress can be triggered by an unhealthy gut structure. Include quality protein sources, fresh fruits and vegetables, legumes and healthy fats in your diet.

2. Get some sunlight. Getting out into natural sunlight, especially after waking up, has a positive effect on your body’s circadian rhythm, which regulates energy levels, mood, and sleep.

3. Avoid packaged foods, processed carbs, and sugar. These types of foods affect brain chemistry and can cause metabolic problems and trigger mood disorders. They can also cause spikes and crashes in blood sugar, reducing your ability to cope with stressful situations.

4. Create a gratitude journal. Shift your perspective by writing down positive attributes, possessions, and things you appreciate about your life. This can help you address negative self-talk patterns that can increase your stress.

5. Use breathing techniques. Your diaphragm is connected to your vagus nerve, which when stimulated stimulates relaxation in the brain. Take a deep breath through your nose, count to 4, and fill your belly with air. Hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Do this 4 times a day.

6. Exercise regularly. Exercise releases endorphins, a hormone that makes you feel good, and helps lower your blood pressure and stress hormone levels, which rise during stressful times. Aerobic exercises, such as walking and dancing, which increase your heart rate, help reduce tension in muscles, including the heart, by allowing more oxygen to reach the cells.

7. Limit your caffeine intake. Caffeine, found in black tea and coffee, acts as a stimulant, causing the adrenal glands to secrete more cortisol, which can reduce our ability to cope with stress.

8. Spend time in nature. Spending time in nature is good for both your mental and physical health by reducing your blood pressure, heart rate, and muscle tension.

9. Socialize. Many studies show that socializing triggers hormones that reduce the body’s “fight or flight” stress response. Spend quality time with people who make you feel good and safe. If you feel comfortable, expressing what you’re going through can be very liberating.

10. Learn to say no. Set your boundaries and stick to them. Taking on more than you can handle, both personally and professionally, increases your stress. Say “no” to being too hard on yourself.