Uncontrolled Consumption Of Rancid Oils
But, several unsaturated oils like canola and peanut do have the affinity to get rancid very quickly. The consumption of rancid oil has been found to have negative impacts on the body. It has negative impacts on the cell membrane which has further been associated with the promotion of oxidative damage in the body.
Study has also found that the consumption of these kinds of oils on the long run can end up enhancing the cell permeability and can end up impacting the overall cell function which further impairs the functions.
Simple + Quick Ways To Reduce Stress Naturally
Effective stress management strategies should help you to naturally and quickly:
- Calm your mind,
- Refocus and be more present,
- Be aware of your thoughts and feelings,
- Gain control of your emotions , and
- Stay positive in the face of challenging and stressful circumstances.
This is what enables you to take back control.; Luckily, the natural stress management strategies below all help with one or more of these areas.
Here are 20 easy and effective ways to reduce stress naturally, bounce back quickly and keep stress levels low:
When To Seek Medical Care
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How Can We Handle Stress In Healthy Ways
Stress serves an important purposeit enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.
There are several other methods you can use to relax or reduce stress, including:
What Is Oxidative Stress
While our body does need free radicals for a multitude of functions, it is quite important to ensure that the levels of the same should be in synchrony with the antioxidants present in the body.
Oxidative stress is the condition which is marked by the imbalance in the levels of free radicals as well as the antioxidants, the prior being more in the body in comparison to the latter.
What this does is end up imposing negative impacts on the body by causing tissue and cell damage in the body which is characterized by fatigue and other physical symptoms.
It is very important that one takes the necessary steps of mitigation because the persistent high levels of free radicals in the body can even induce the risks of cancer in the body.
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How To Prevent Oxidative Stress
When it comes to the oxidative stress and the modes of prevention, there are a number of ways which you can focus on. It is important that you start making constructive changes to your lifestyle to get the best of impacts on your health.
Some of the best ways to prevent oxidative stress include:
- Change your diet to a healthier one
- Indulge in an active lifestyle
- Consume some more antioxidants
- Keep your health in check
- Quit smoking
When it comes down to the natural ways to get rid of oxidative stress, the answers to that are abundant. It all comes down to your determination through the process that helps make impactful changes to your life. It is very important to ensure that you do focus on making healthier switches in your life before it does get out of hand and end up affecting your life as a whole.
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Yoga For Stress Relief
Why Use It?
Yoga is a combination of exercise and self-awareness, making it a great way to treat Stress. Yoga helps you find a balance between your mind and body. Regular yoga can help reduce chronic Stress since it trains your counter-Stress response called the parasympathetic nervous system.
How to use?
Child pose:
In this pose, sit down on your knees and raise your hands straight up. Slowly exhale and bend forward till your head touches the floor. Keep your arms straight. Hold this pose for five to six seconds then slowly come back up.
Bound angle pose:
Sit down on the floor with your legs bent and both feet touching each other. Now, lock your hands in front of your feet and move your knees up and down like wings. Do this ten times and then relax your body.
Standing forward bend:
Stand straight and bend forward till your forehead touches your knees. After which you should raise your arms above your head and lock your fingers. Stretch your arms as much as possible. Hold this pose for three to four seconds and slowly come back up.
How much to use?
Practising Stress-relieving yoga asanas every morning can help you manage stress throughout the day.
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A Comprehensive Stress Management Technique
Apart from calming a busy mind, where you apply the techniques physiologically to reduce thoughts and calm the mind, here we need deeper expertise and the application of subtle energies to create specific thoughts to reduce and eliminate mental stress.
For fast results, one thing is to keep the mind calm and reduce stress, but more importantly you need to train the mind to stay busy and efficient. We will work with a two-in-one technique here.
Step 1
Identify the stressor . You can discover this by being aware of your surroundings and of your reactions to it; is it the person and her/his actions/behavior that are causing my stress? Is it the idea I have about how things are happening around me ?
Be realistic with yourself in identifying the root-cause of your stress. No one can do it more quickly.
After you have identified the stressor, generate specific thoughts, such as, I am grateful for this challenge, and I will find a way to accept it as is and work on changing my approach and reaction to it. Once you achieve this, the stressor has no longer the same level of influence on you.
Step 2
Develop/apply the stress relieving activity together with the tool, and approach the stressor when youre ready .
Apply gratitude and practice breathing exactly when the stressful situation is happening and not only when walking in the park or when you know that you are safe from the mental stress.
Step 3
Natural Remedies For Anxiety And Stress
Natural remedies are generally safe to use alongside more conventional medical therapies.
However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.
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A Healthcare Professional Would Tell You
Every person is different. What may reduce stress for one person might cause anxiety in another.
We recommend checking with your doctor first to ensure that alternative remedies wont interact with any meds you might be taking. If your healthcare team has no qualms, sampling all-natural remedies and experimenting with the best times of using them is the only way to learn which strategies work best for you.
Stress Can Ruin Your Heart
Stress can physically damage your heart muscle.
Stress damages your heart because stress hormones increase your heart rate and constrict your blood vessels. This forces your heart to work harder, and increases your blood pressure.
According to the American Institute of Stress, the incidence rate of heart attacks and sudden death increases after major stress inducing incidents, like hurricanes, earthquakes, and tsunamis.
In the ancient days of hunter-gatherers, harsh conditions forced people to eat as much as possible when food was available in order to store up for lean times.
That compulsion lives on inside us, and comes out when we are stressed.
Researchers at the University of Miami found that when people find themselves in stressful situations, they are likely to consume 40 percent more food than normal.
Those scientists recommended turning off the nightly newscast before eating dinner, to keep bad news and overeating at bay.
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How To Reduce Oxidative Stress
If you have been struggling to get things aligned for your health, it is important that you do keep certain factors in mind. You cant necessarily reduce your oxidative stress if you dont even know the ways to reverse this condition.
Finding effective changes that you can make in your lifestyle can actually help in bringing forth better changes in your life. It is important that you do focus on the changes that you can introduce in your life effectively.
To help you out, we are going to suggest some of the natural ways to get rid of oxidative stress.
Find The Silver Lining
Within many obstacles lie opportunities. Look back at your life: while stressful at the time, losing a job or suffering a breakup might have created a better situation down the road. Many problems only become stressful when we see them as stressful. Cognitive reappraisal, or reframing an event to change your emotional response to that situation, can help buffer even high-stress situations and subsequent emotions like depression.
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Unregulated Chronic Physiological Stress
While the impacts of stress in general is not good for the body and has been found to have impacts in the overall well being of an individual, the same has been found to play a crucial role in oxidative stress too.
If you have been struggling with chronic physiological stress, chances are that you are enhancing the impacts and triggering the functions of the HPA axis which further imposes negative impacts on the body. The constantly triggered impacts on the HPA axis has been found to further induce oxidative damage in the body as well.
Are Supplements Ok With My Prescriptions
If a doctor diagnosed you with an anxiety disorder, theres a good chance youre taking a prescription drug. Many people with anxiety or depression take drugs known as SSRIs that work by changing your brain chemistry. Celexa, Lexapro, Prozac, and Zoloft are common SSRIs.
You should be aware that herbal remedies are not harmless. Adding them to other drugs might cause serious problems. Those problems may include fever, diarrhea, chills, extreme drowsiness, or seizures. Taking vitamins is often OK. To be on the safe side, dont take any supplements before asking your doctor. If you are taking supplements or any over-the-counter medications, make sure to tell you doctor about them.
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When Does Stress Become Chronic
Stress that lasts for weeks or months indicate chronic stress.
Chronic stress can impact your overall health. One risk is high blood pressure, also known as hypertension. For example, studies have shown that chronic stress is associated with a hypertension . Furthermore, some risks can snowball into others: Hypertension, for example, can raise your risk for other health problems, such as heart attack or stroke.
Similarly, the hormone cortisolwhich gets released during chronic stressmay also lead to cravings of sweets and fats. As we all know, unhealthy eating can also raise your risk for obesity or other chronic diseases.
But the consequences of chronic stress dont stop with the physical effects. Stress can affect your emotional or mental health toonot just making you more prone to nervous or anxious feelings, but also more depressed. Recently, the American Medical Association acknowledged how anxiety and depression can be connected, as well as how the isolation of COVID-19 may exacerbate problems.
Natural Remedies For Stress And Anxiety
Oliver Hoffmann/Thinkstock
Steering clear from stress is almost impossible in todays high-pressure society. Before resorting to prescription;drugs, you may want to give natural remedies a try.
Natural remedies have been created as a result of historical, cultural or anecdotal evidence. According to The University of New Hampshire Health Services, Herbal medicine has its roots in every culture around the world, from the Greeks, to the Celts, the Romans to the Arabs, and the Chinese to the Indians.
Stress can cause anxiety, depression, high blood pressure and type 2 diabetes. These natural remedies provide ways to subside the feelings of stress and anxiety without having to visit the doctors office.
Medications such as Xanax, Klonopin, Valium and Ativan are fast acting drugs that promote calming effects on those dealing with anxiety. However, these calming effects are temporary and unwanted side effects may occur.
According to Calm Clinic,;the reason herbal medicines are so beneficial is because while you use herbal supplements you can also learn valuable anxiety-coping strategies.
Natural remedies are inexpensive, safe, easy to find, effective and have fewer side effects than prescription drugs.
Below is a list of natural remedies to help reduce feelings of stress and anxiety.
Kava Root
Lemon Balm
Theanine
Valerian
Lavender
Chamomile
Exercise
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Enhance The Magnesium Intake
Magnesium is one of the most important components when it comes to keeping the levels of oxidative stress in control. It has its primary impacts on the oxidative stress which is exerted on the blood vessels. If you want to keep things in control and even get rid of oxidative stress, it is very important that you do keep the consumption of magnesium in check.
If you want to get the same through natural food sources, beans, pumpkin seeds, swiss chard and a few more fruits and veggies have been found to impose beneficial impacts on the body.
Be Aware Of Negative And Judgmental Self
Are you staying late at the office and missing time with friends because your internal critic is telling you that if you dont get this project done, you are a lazy, underperforming blob of an employee? This type of self-talk is not productive or healthy.
You can overcome this by becoming aware of the story you are telling yourself and the judgment that accompanies it. This is the most important step by far. These stories and criticisms we tell ourselves that keep us working crazy hours and provoke toxic anxiety are the same cockamamie stories that prevent us from taking the time we need to take care of ourselves.
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Start A Regular Gratitude Journal Practice
Writing can be a helpful form of therapy. And you dont have to be a professional writer to do it. Journaling isnt about polished grammar and punctuation, and well-crafted transitional sentences. Its about coming into the present moment, and taking your thoughts and feelings out of your head/body and putting them onto a screen or a piece of paper.
This could look like a 20-minute, all-out exercise in jotting down or typing out whats causing your stress and anxiety, and how it makes you feel. Or, it could be a regular gratitude journal practice, where you list things youre thankful for or write letters, emails, or texts to people in your life for whom you feel gratitude for.
Nearly 300 adultsmost struggling with issues related to anxiety and depressionsought mental health counseling at a university and were recruited to participate in a research study. Everyone received counseling and therapy; however, some of the participants were also asked to write a letter of gratitude to someone in their life each week for three weeks.
Researchers found that the group that wrote gratitude letters reported better mental health following the study than those who either wrote nothing or only wrote about their thoughts and feelings about stressful experiences.
Neuroscientist and author Alex Korb noted that the brain is unable to focus on positive and negative information at the same time. A gratitude practice can train the mind to lock in the positive.
