Friday, March 17, 2023

What To Take To Reduce Stress

How To Use Curcumin In Your Life

How to reduce stress with the 2:1 breathing technique

Curcumin is generally considered safe to take indefinitely. But unfortunately, the body isnt able to absorb it and make use of its benefits very efficiently.

Some people eat turmeric with black pepper and a fat source, such as ghee or coconut oil, as has been done traditionally in India for many centuries to boost bioavailability. But many people find it easiest to achieve optimal levels with curcumin supplementation.

At FRN, we recommend making use of a micelle liposomal delivery mechanism because its been found to increase bioavailability by up to 185 times.

PuraTHRIVE offers a premium organic liposomal curcumin, combined with a number of other potent anti-inflammatories to create a product they call Curcumin Gold.

Important Note About Lead in Turmeric:

Investigators believe that in some countries, turmeric may be intentionally contaminated with lead to enhance its weight, color, or both. Lead-contaminated turmeric has repeatedly been found in India and Bangladesh, and it may be a concern in the United States, as well.

The FDA has not set maximum permissible levels of lead in spices. As a result, the agency does not regulate lead levels in turmeric. If you want to protect yourself and your family from possible lead contamination, the best option is to buy fresh turmeric root or to buy organic turmeric and curcumin products. You can also contact manufacturers to ask if they test for lead and other metals.

Stress And Anxiety Can Seem Like Unwanted Side Effects Of Our Modern Lives Learn About 6 Vitamins & Supplements Scientifically

Many peoplemillions, in fact!live in a state of constant stress, accepting it as an unfortunate consequence of modern, fast-paced life. While its perfectly natural to experience stress from time to timethe stress response evolved from our natural fight or flight responseit shouldnt be a daily visitor. Frequent stress leads to unwanted health consequences, including migraines and sleep disorders.

Far too often, we rely on unhealthy behaviors, such as smoking or frequent alcohol use, to manage our stress. This can perpetuate a negative cycle thats difficult to break. Knowing this, it is not surprising that stress is a contributing factor in the six leading causes of death in America, including heart disease, cancer, and lung disease.

If youre committed to leading a life of less stress, weve outlined simple steps that you can begin today. We arent promising total bliss, but learning to manage your stress effectively can literally add years to your life!

Top Tips To Beat The Stress Factor

On November 1st to November 7th it will be International Stress Awareness Week. The week was created in 2018 to raise awareness about how to prevent and how to reduce stress, and this year marks 23 years since the establishment of Stress Awareness Day in 1998. With a global pandemic, lockdowns, furlough, redundancy piled on top of the usual day to day stresses, the past 18 months has put more pressure than ever on people across the globe including Britain. The International Stress Awareness Week has now developed into a major annual event which focuses on stress management and campaigns against the stigma so many people across the country find themselves affected by.

Sometimes we battle on through, unaware of why were feeling the way we do, or just how much pressure is weighing down on us. We need to take more time for ourselves to assess our mental health and do some good old self care!

So, here are our top tips on how to reduce stress:

  • Have a good laugh with friends, a tv or radio show, let yourself go and go with it, feel the release and dont hold back. For more ideas to get your silly side back ideas on how to laugh more!
  • Have a good cry once a week One Japanese academic claims that the most beneficial way to relieve stress is to shed a tear or several, once a week
  • Use some natural remedies such as Kava Root, Lavender, Chamomile or a comforting cup of peppermint tea.
  • Music Good for the soul and mental wellbeing.
  • Also Check: What Does Stress Do To The Human Body

    Get In Some Light Exercise

    Dr. Saltz recommends doing any form of aerobic exercise for at least 30 minutes, three or four times a week a is great for stress, anxiety, and improving your mood. Some examples of heart rate-boosting activities include a light jog, dance cardio, or sex. She encourages you to find an activity that you find the most fun and stick with it. If possible, squeeze it in before work, during your lunch break, or even make exercise a family activity after work by taking a walk.

    Stress Hack #8 Write In A Journal

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    It can sometimes be difficult to identify exactly what makes you stressed you simply know you are. A great way to combat this is to create a daily journal.

    In it, youll need to write about how youre feeling and specific incidents that happen you can keep it private!

    When you look back, youll be able to see what triggers the most stressful response in you. Then you may be able to work out how to avoid the specific situation.

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    What Is Self Care

    Self care is the act of caring for your physical, emotional, and mental health. People practice self care in many different ways and there is something for every one. For some self care is socializing with friends, for others its being alone. It can be an external physical action, or an inward mental action. Whichever way you do it is right, and you should approach self care the same way youd care for the person you love most in the world.

    Spend Time With Friends And Family

    Social support from friends and family can help you get through stressful times.

    Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.

    One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called tend and befriend, and is the opposite of the fight-or-flight response .

    Keep in mind that both men and women benefit from friendship.

    Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety .


    Having strong social ties may help you get through stressful times and lower your risk of anxiety.

    Its hard to feel anxious when youre laughing. Its good for your health, and there are a few ways it may help relieve stress:

    • Relieving your stress response.
    • Relieving tension by relaxing your muscles.

    In the long term, laughter can also help improve your immune system and mood.

    A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (

    Try watching a funny TV show or hanging out with friends who make you laugh.


    Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.

    Not all stressors are within your control, but some are.

    One way to do this may be to say no more often.

    Recommended Reading: Can Stress Cause Hot Flashes

    The Stress Relieving Digital Detox

    Acceleration of daily life has a lot to do with digitalization. Surrounded by digital media, were constantly being bombarded with information and are subject to a relentless pressure to stay connected and remain reachable at all times all so we dont miss anything. Stressful, isnt it?

    Heres how to reduce stress: Completing a digital detox involves consciously going offline and leaving yourself unplugged for a longer period of time. Shutting your phone off does anything but shut you off from the world if anything it does the complete opposite. Leaving your phone off helps you concentrate on and enjoy whats in front of you instead of whats going on somewhere else. It also helps you become acutely aware of what role your devices play in your daily routine.

    Quickly enough our constant connection to and through technology has become commonplace one where the saying you dont even know it theres until its gone offers up an entirely different perspective. Shut the whole operation down once in a while.

    Actively reducing your electricity use is also a step towards living a more minimalist lifestyle. Try it out and check out our guide 12 Practical Tips for Minimalist Living: Make your Life easier for more on minimalist simplicity.

    Cut Out Things That Add To Your Stress

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    Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.

    Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.

    Read Also: Why Is My Life So Stressful

    Mindfulness And Mantra Meditation

    Mindfulness is an ancient form of meditation that promotes awareness of whats happening in the moment.

    It encourages you to focus on your body, your thoughts, and whats going on around you.

    Mantra meditation, on the other hand, is the opposite of mindfulness. In this practice, you place all your attention on a single target, like a mantra, a candle flame, or a phrase.

    In both types of meditations, whenever your mind wanders — and it will Smith says — you simply re-focus.

    It’s a brain skill, he says. In that in the first 2 weeks you won’t be able to do it very well. Your mind will constantly chatter and distract, and that’s normal, that happens.

    But as you practice, youll get better at it.

    Practice Progressive Muscle Relaxation

    Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.

    Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.

    With practice, you’ll learn to recognize tension and tightness in your muscles and you’ll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.

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    High Quality Green And Black Teas

    L-theanine found in good teas can increase the brains alpha waves and help people to feel calmer. It seems the old advice to sit and sip a cup of tea isnt just a placebo for helping to reduce stress. One study found that L-theanine reduced negative responses to stress. And in other research, it increased feelings of relaxation among people with serious behavioral disorders. It could be, in fact, even better at reducing stress than Xanax.

    Tip : Identify Your Stress Response

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    Internally, we all respond the same way to the fight-or-flight stress response: your blood pressure rises, your heart pumps faster, and your muscles constrict. Your body works hard and drains your immune system. Externally, however, people respond to stress in different ways.

    The best way to quickly relieve stress often relates to your specific stress response:

    Overexcited stress response: If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that quiet you down.

    Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.

    The immobilization or frozen stress response

    Read Also: Can Your Chest Hurt From Stress

    Types Of Relaxation Techniques

    However, a whole range of relaxation practices can help you power down and de-stress.

    There’s no one shoe that fits all, Smith says. He points to five or six approaches based on scientific observation and experience that really do work for stress reduction. There are other therapies, too, that you might find helpful. You can do one at a time or you can practice some together.

    Ways To Reduce Stress And Keep Blood Pressure Down

    When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven ways to reduce stress.

  • Get enough sleep. Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.
  • Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful relaxation techniques and stress-busters.
  • Strengthen your social network. Connect with others by taking a class, joining an organization, or participating in a support group.
  • Hone your time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level.
  • Try to resolve stressful situations if you can. Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.
  • Nurture yourself. Treat yourself to a massage. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music.
  • Ask for help. Don’t be afraid to ask for help from your spouse, friends, and neighbors. If stress and anxiety persist, talk to your doctor.
  • For more information on lifestyle changes to treat high blood pressure and how to choose the right medication if needed, read , a Special Health Report from Harvard Medical School.

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    Think Kindly Of Yourself

    1. If youre being hard on yourself for something, give yourself a break. We all need someone to be kind when were feeling down, so be that person for yourself. I know that I tend to get frustrated with myself when I feel overwhelmed or stressed, so I try to remember that Im only human and its normal to feel that way. When Im compassionate with myself that tight feeling in my chest starts to loosen.

    Natural Remedies For Anxiety And Stress

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    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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    Learn To Recognize Stressful Thinking

    Paying attention to stressful thoughts may help you reduce them.

    Mindfulness-based stress reduction is a strategy that involves becoming more self-aware of stress-provoking thoughts, accepting them without judgment or resistance, and allowing yourself the ability to process them .

    Training yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension helps you recognize stress when it begins .

    Recognizing stressful thoughts allows you to formulate a conscious and deliberate reaction to them. For example, a study involving 43 women in a mindfulness-based program showed the ability to describe and articulate stress was linked to a lower cortisol response (


    Tending to your own happiness can help keep cortisol down. If youre feeling stressed, try listening to music or making yourself laugh.

    Allow For Flexible Hours And Remote Working

    You hired your employees because you have confidence in their ability to do their jobs well and in a timely mannerso let them prove it. Your office shouldnt feel like a cell, but rather a place that facilitates getting a job done. Let your employees know that their job is defined by the quality and timeliness of their work, not when they punch the clock.

    Allow your employees to work remotely, and give flexibility for start and end times. This freedom is great for office morale, and the policy shows employees that you trust them enough not to babysit.

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    Trigger A Pressure Point

    Did you know your body practically has a stress-release button? Theres a spot between the tendonsabout two or three finger widths above the center of your inner wristcalled the pericardium 6 . According to Nada Milosavljevic, MD, medical director of BodyLogicMD, applying pressure to this point has been used to prevent postoperative nausea and vomiting and has a therapeutic effect on those dealing with chronic stress and anxiety.

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    How To Manage And Reduce Stress

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    Here, we would like to start, by giving you an introduction to what stress is, what the signs of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation.

    Also Check: How To Help Someone Relieve Stress

    A Final Word About Using Herbs To Reduce Stress

    Take time to find natural stress remedies that work for you and that are backed by science. Youll be taking action to help your body, mind, and spirit feel calmer and better able to respond to the inevitable challenges life brings.

    Knowing how to use the right herbs can make a very real difference in your quality, and even quantity, of life.

    Make A Gratitude Master List

    23. Challenge yourself to write down as many things youre grateful for as you can. Theres a saying that goes something like depression is living in the past, anxiety is living in the future. Feeling gratitude for the things you have right now is an amazing way to focus on the present moment and boost your mood.

    Try writing down 50 things youre grateful for on strips of paper and put them in a jar for those times when you feel down.

    Here is a list of 60 Things to be Grateful for.

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