STRESS

Stress has the ability to affect every single area of your health - from digestion to immunity, the skin to hormones.

Naturopathically, strategies to manage stress involve assessing lifestyle and diet and utilising herbal and nutritional medicine.

Lifestyle

(1) Take some time out to yourself every day.

At least 10 minutes, more if available.
Make this a priority ie. above the laundry, checking your inbox etc!
Consider it to be non-negotiable and schedule it in like you would an appointment. Consider hanging up a “do not disturb” sign.
Use this time to meditate, take some slow deep breaths, do some rounds of tai chi or qi gong or just observe and let go of your thoughts.
This will allow your body to exert the opposite of the stress response and create mental clarity and calm.
Restful time out is as valuable as quality sleep.

(2) Learn the value of doing nothing or as they say in Italy - bel far niente!

Balance your goal and task-focused side with being able to comfortably be still. Learn to be as well as do.

(3) Establish an exercise routine that you enjoy.

Remember that exercise doesn’t have to mean going to the gym. You may find a dance class, martial arts or team sports a more enjoyable and/or creative way to exercise.
Make stretching, preferrably daily, part of your exercise routine (see next point below).

(4) Check-in with yourself over the day - make sure that your posture is good and that you’re not slumping or holding tension in your muscles.

This is especially important if you’re prone to muscle tension eg. in the neck or shoulders which may or may not result in tension headaches
Establish a routine with this eg. check-ins during meal and/or bathroom breaks.
Incorporate stretching to assist general flexibility and prevent muscle tension.

(5) Eat in a relaxed, undistracted environment; away from your work desk, the TV etc.

Eating while stressed or in a stressful environment may upset digestive function as the body’s blood supply will be in the brain and muscles and not the digestive organs.
Use meal time as time out.

(6) Do at least 3 things that you love each day.

This is especially important during the working week when life can get overly work-focused and serious.
Give yourself treats eg. 15 minutes of reading something you truly enjoy (ie. not work related!), taking a bath, a delicious meal, catching up with a friend, seeing a movie, dancing around your home to your favourite music or whatever is a treat for you.

Herbs and Nutrients

(1) Adrenal & nervous system herbs may be of value during times of stress as well as recovery from stress.

Adrenal tonics or adaptogens support the function of the adrenal glands. The adrenals manage stress through the production of hormones such as adrenaline and cortisol. They respond whether the stress is emotional, mental or physical.
Examples of these herbs include Withania, Siberian Ginseng, Korean Ginseng, Astragalus, Schisandra and Rhodiola.
Ideally these should be professionally prescribed. Ask one of the naturopaths at the Modern Apothecary if you feel that you need some support for stress and an individual prescription can be made.
For a more gentle approach you could consider teas such as the apothecary’s “Vitality” and “Recovery” blends.
Supporting the nervous system is also essential in managing stress. Herbs to consider here include Lemon Balm, Oats, St John’s Wort, Lavender, Passionflower, Skullcap and Chamomile.
Again, for the most appropriate support discuss with one of the Modern Apothecary’s naturopaths.
Herbal teas to support the nervous system include “Serenity”

(2) Diet and nutrition are also critical in the management of stress. Although each person’s needs are different a few guidelines are relevant to all.

During times of stress the body’s nutritional requirements are increased. Nutrients which need particular focus at this time include magnesium, vitamin C and the B complex vitamins. Therefore nutritional supplements may be of value.

Avoid excessive intake of sugar, alcohol and caffeine. These are often used as the dietary “uppers” and “downers”. Although they may give a temporary lift in energy their longer term effects are negative and may exacerbate stress.

Keep the focus on eating comprehensive, wholefood meals. Make sure that each meal, including any snacks, comprises complex carbohydrate, protein and fat. This will help to keep blood sugar levels stable (an area that often becomes more sensitive during stress).