Natural Ways To Get Rid Of Oxidative Stress Boost Your Body With Antioxidants
Have you been feeling signs of stress and tiredness on a regular basis nowadays? If so, chances are that your body is not just exerting the physical symptoms of stress but also the impacts of oxidative stress. There are a number of natural ways to get rid of oxidative stress that you can adhere to.
Given that the free radicals in our body are necessary, nothing of this in excess is needed nor good for our health. This is the primary reason why it is important that you find effective ways to combat oxidative stress for a healthier life.
In here, we are going to be sharing some of the best ways to reverse oxidative stress without ending up getting affected by the same in the long run.
Quick Stress Relief On The Go
In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.
Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if youre on the same old bus ride.
Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental snapshot or postcard at each destination.
Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.
Raised Cortisol Levels Linked To Weight Gain And Abdominal Obesity
However, prolonged and constant feeling of stress can affect your health in many ways, including raised blood pressure, increased blood sugar levels and elevated stress cortisol levels. Raised cortisol levels triggered by chronic stress have been associated with weight gain and abdominal obesity.
For instance, a study published in the journal Psychosomatic Medicine reported that individuals with higher levels of cortisol in their bodies tended to have larger waist measurements and a higher body mass index compared to those with lower levels. Similarly, a 2018 review study found that higher long-term cortisol levels are strongly linked to having abdominal obesity.
However, it may be noted that not all people with obesity have high cortisol levels, since genetics may play a role in glucocorticoid sensitivity.
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Use Biofeedback For Stress Relief
Another one of the best ways to relieve stress for busy executives is to use biofeedback. It trains you how to obtain voluntary control of your body functioning through electronic monitoring and can help relax your mind.
The technique involves specific devices that help us learn better how our stress levels can impact the physiological changes that trigger stress.
This headband best illustrates these stress-busting devices.
Use Aromatherapy To Beat Stress
A study by Hainan Medical University found that aromatherapy can alter your brain waves and general behavior. In fact, it reduces your perception of;stress, boosts contentment and lower levels of cortisol. This makes it a mighty weapon against tenacious depression.
You can have a look at our review of an aromatherapy diffuser to better understand the praised powers of aromatherapy.
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Exercise To Relax And Calm Down
According to the Anxiety and Depression Association of America exercise can reduce stress. Along similar lines, a 2008 article in;the;British Journal of Sports Medicine;observed that as little as twenty minutes of physical activity lessens nervousness and distress by as much as 20 percent.
Exercise reduces stress levels since our bodies tend to release more endorphins during workout sessions. Besides lessening anxiety, endorphins are renowned natural painkillers.
Best of all, even simple activities can make a massive impact, according to research studies. Some of them have been conducted to observe the impact of exercise on stress and depression. It seems to be a point of agreement that a ten-minute daily walk equates to a 45-minute workout.
The data is positive on the relief provided for anxiety by exercise. Furthermore, it points out that doing something daily is superior to the weekend warrior who crams it all into one long session. In this case, quantity beats quality for once.
Just read the evidence. It shows that physical activity breeds lower levels of stress. Sedentary people are out of luck. Furthermore, the exercise chosen must be on-going and rather vigorous to ward off depression long term.
Dont say your schedule is too busy; you can work something in. Listen to an online poll from the ADAA . Participants including walking and running exercise as a stress preventative showed better results. ;
Soak In A Warm Bath After Work
Soaking in a warm bath;typically raises your body temperature and instigates the production of more melatonin the sleep triggering hormone when you are cooling down.
Warm water bathing additionally increases your level of;serotonin, another happiness hormone.
Applying a natural moisturizer to your skin can take your restoration feeling a notch higher.
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Do Funny Activities With Your Family Or Friends To Unplug From Work
All;work and zero play makes Jack a very dull boy. Sorry for the cliché, but it has to be said. Play games with mates, your kids, partner..basically anyone who cares.
Games are insanely beneficial: they take your mind momentarily off your stressors, strengthen your social support, and are awesome for your physical well-being.
Can you get game time from somewhere? Please do!
Learn To Avoid Procrastination
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .
Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
summary
Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal to join your body and mind.
Yoga primarily does this by increasing body and breath awareness.
Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.
In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
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Take Care Of Yourself
1 Corinthians 10:31 says, So, whether you eat or drink, or whatever you do, do all to the glory of God.; Our bodies are a portable church theyre the dwelling place for the spirit of Christ.; It honors God when we take care of the bodies he has given us.; Regulating stress is one way to take care of our body.; Getting regular exercise, enough sleep, and eating in a way that energizes us and fuels us for the day is essential to taking care of your portable church.;;
Steal Minutes And Take Naps At Work To Reduce Stress
Look for a few minutes and take short naps. For example, you can squeeze 10 to 15 minutes from your lunch break and take a nap.
NASA astronauts and military pilots, to get better performance, and maximize alertness and clarity of thought, they have previously been noted to be caught napping.
And as a bonus, youll probably not doze off during those sometimes unavoidable long afternoon managerial meetings.
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How To Get Rid Of Nausea From Anxiety
This article was co-authored by Dr. Niall Geoghegan, PsyD. Dr. Niall Geoghegan is a Clinical Psychologist in Berkeley, CA. He specializes in Coherence Therapy and works with clients on anxiety, depression, anger management, and weight loss among other issues. He received his Doctorate in Clinical Psychology from the Wright Institute in Berkeley, CA.There are 11 references cited in this article, which can be found at the bottom of the page. This article has been viewed 68,461 times.
Nausea can be a common symptom when experiencing stress, anxiety, fear, or pain.XResearch source Some people experience nausea-related anxiety before a performance or in car rides. Some people have a fear of vomiting, and in turn, become nauseous in the anxiety of avoiding vomiting. To reduce nausea from anxiety, the best course of action is to reduce your stress and anxiety.
Quick Stress Relief At Work
Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.
On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.
On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.
Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.
Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.
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Focus On Just Two To Three Stressors At A Time
You cannot deal with everything or everyone in your life that makes you feel stressed. Instead, focus on just two or three main stressors at a time.
Top Tip!
If you use a stress diary, or a tool like our quiz Whats Stressing You Out?, it is easy to identify the most common and/or most stressful situations in your life. You can then start to work out what you can do to resolve them.
Once you have sorted your top stressors, you can then move onto lesser stressors.
Ways To Reduce Chest Pressure
When you are experiencing chest pressure and/or tightness, the key is to try to figure out the potential causes. Once you deem anxiety to be the cause of the symptom, the next goal is to stop it. See the following examples:
- Hyperventilation: Try to get your breathing under control by taking slower, deeper breaths and not trying to over-breathe or breathe too fast. When youre experiencing hyperventilation, you may feel as though youre not getting enough air, but hyperventilation occurs when you have expelled more CO2 than you make. So breathing more slowly helps to rebuild those CO2 levels.;
- Bloating/Heartburn: If you can potentially reduce/prevent any gas, do so. You may also want to consider taking an antacid or drinking water, which may help with bloating or heartburn. Heartburn can be improved by eating more slowly, decreasing the amounts of spicy foods you consume, and staying upright for at least 30 minutes after eating. Also, avoid heartburn-inducing foods like peppermint, chocolate, coffee or caffeinated beverages, tomatoes, alcohol, and citrus fruits;
- Muscle Strain: Be mindful of lifting or carrying items that are too heavy. Make sure to stretch and warm up your muscles before doing any strenuous activities.;
These are only temporary fixes. Remember that your chest pressure and/or tightness is often related to some type of anxiety issue or anxiety disorder. That means that the only way to prevent the chest pressure from returning is to learn to manage your anxiety.
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Make Time For Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
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.
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Practice Yoga At Work
It is praised so widely for most everything; no wonder yoga is said to be the perfect panacea for what ails you mentally or physically. It affords one a feeling of peace and happiness while managing stress.
Thus it is touted in its many forms for everyone, workaholics and family addicts alike. You can choose your preferred intensity. Many prefer the popular Hatha Yoga for anxiety relief. It is not difficult but produces results.
Yoga has bucketloads of other benefits in the realm of creativity and concentration. So, go for it!
Do you still have doubts whether yoga can help you cope with stress at work? Look at this scientific paper.
Consume More Vitamin C
The only way to reverse oxidative stress is to ensure that you enhance the consumption of Vitamin C on a regular basis. The main reason why it is effective is because of the fact that it is enriched with antioxidative properties which keeps the levels of excess free radicals in check in the body.
This itself is what has been found to have amazing impacts in helping boost the overall well being of an individual without check and keep the levels of oxidative stress in check as well.
It has been found to help in curbing the kind of impacts which is imposed by the unnecessary bout of the reactive oxygen species in the body and thus helping out with the condition even more so.
The best sources of Vitamin C that you can gain from the natural food sources include lemons, berries, broccoli, cabbage, snow peas, papaya, pineapple and the whole lot.
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Get A Hug From A Loved One
Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.
When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.;
So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.
Stress Free Business Travels
Ask any business person and they will say that travel is stressful. Getting to a meeting or appointment takes time and effort, not to mention the hectic schedule at your destination.
We all know the meaning of jet lag and the hassle of flight delays or cancellations. A lack of sleep means coming home exhausted. It is all part of the process so you have to deal with it as best you can. We suggest melatonin supplements to sleep better upon arrival.;
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It Takes Fun To Ward Off Stressful Days At Work
People who laugh heartily ;live the best. A good guffaw does wonders for everyone in the vicinity. As a stress reliever, laughter is the best medicine or so they say in the Readers Digest.
Just look at the research on adding fun to the work environment. There is a definite benefit in terms of stress and boredom relief. It is part of the social experience.
Laughter is said to improve memory and mood while protecting workers from stress like a shield.
What Causes Oxidative Stress
When it comes to the causes behind oxidative stress, there are a number of factors that could be a contributing factor to this condition.
It could very well be something that we are inducing intentionally, or even something we are doing unintentionally. For the most part, it is the kind of lifestyle we lead that has been found to have beneficial impacts on ones overall health in the long run.
To help you stay alert on the kind of factors that could be propagating the oxidative stress, we are going to state out some of the most important causes involved.
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Establish Boundaries And Say No To Extra Demands
You may be overworking and, therefore, are getting stressed because you have allowed others to encroach on your boundaries.
Instead of suffering silently, know your boundaries and jealously guard them. This means you must refuse to overcommit. Train yourself how to say no and to be assertive when circumstances demand.
Even when sharing roles in teams, be open and refuse unnecessary activities. In time, youll have more time for the chores that count and you will see a decline in stress at work.
How To Relieve Stress
While you cant always control certain events, you can take steps to help manage your stress. Consider physical activity like yoga, walking or a light jog to help you release endorphins. You can also try relaxation techniques like meditation, deep breathing or listening to calming music. Try penciling in some time with friends or family to get in some laughs to help improve your mood. Importantly, dont hesitate to talk to your healthcare provider about stress management options that work for you.
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