Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
7 daily vitamins that help with stress
The onset of the COVID-19 pandemic has made the “new normal” particularly stressful for most of us. Sudden transitions to working from home, adjustments to virtual workspaces, and hampered fitness regimes are some of the factors that could be contributing to your stress. Chronic stress can disrupt your life. Stress hormones that regulate fight or flight responses and other basic positive reactions are not the only ones at play when anxiety occurs. Long term stimulus of our stress response system and the unchecked production of cortisol and adrenaline, will damage your body's natural processes. Vitamins not only play an important role in strengthening bones, healing wounds and fortifying the immune system; more importantly they help in stress management and safeguard brain health (14).The effects of stress that most frequently manifest can include headaches, an upset stomach, fatigue, or irritability (1). Regular exercise, proper sleep, and good nutrition are some of the effective ways to help manage stress. To ensure we receive sufficient nutrients to keep the body and mind healthy, custom vitamin packs can also be considered.Personalised vitamins for stressHere is a list of vitamin supplements that you can include in your personalised vitamin packs to help you cope with stress:AshwagandhaOnce used exclusively in Indian medicinal practice, ashwagandha has gained popularity among international wellness consumers for its ability to reduce or relieve symptoms of stress (2). This can be especially therapeutic during stressful times when the body's cortisol levels become elevated. Healthcare professionals state that elevated cortisol levels can give rise to sensations and physiological changes such as increased heart rate and rapid breathing, both of which are indicative of stress (2). These often lead to issues with brain health and heart disease. Ashwagandha can help normalise cortisol levels which supports healthy stress response in the body (3). Vitable Australia's Ashwagandha uses extracts from the root of the herb itself. This provides a full spectrum of benefits that can reduce symptoms of stress while also improving quality of sleep and memory.Amino acidsStudy showed that amino acids are complex molecules that combine to form proteins. Animal and plant products such as meat, eggs, quinoa and soy have the entire spectrum of the nine essential amino acids required by the body to cope with stress and mend (15).MagnesiumThere is correlation between stress and magnesium deficiency (4) as stress can induce a loss of magnesium in the body. In turn, a magnesium deficiency increases the body's susceptibility to stress (5). Frequent exposure to psychological stress can be overcome by getting enough magnesium. This can also help with the effects of sleep deprivation and fatigue (7). Food sources of magnesium include nuts, legumes, and whole grains and fortified cereals. This list also includes easily accessible fruits and veggies like apples, bananas, raisins and spinach, dark leafy greens, which all have very high magnesium content (6). If you feel that you are not getting enough magnesium from diet, supplementation can be an option.B complexComplex supplements like B complex supports a healthy stress response in the body. It contributes significantly to a person's stress coping mechanisms, as dietary deficiencies have been found to implicate altered mood states which can include work stress, even in the healthiest of individuals (8). Sources of B vitamins include dairy and soy products, some organ meats, poultry and beef, whole grains, shellfish and fish, and a variety of fruits and veggies. Including B complex supplements or foods rich in B vitamins can help change how you maintain productivity and cope with stress on a daily basis (9).Calcium Plus & vitamin DCalcium Plus and vitamin D work hand-in-hand where stress is concerned. A deficiency in vitamin D could impact a person's serotonin levels, resulting in possible mood changes (10). Vitamin D has positive effects in reducing anxiety. It also helps calcium absorption in the body. While high levels of cortisol from excessive stress can lead to weaker bones (13), sufficient calcium intake can help support bone strength and health. An adequate supply of calcium can also help you steer clear of weakened or brittle bones in later life.Vitamin B12Vitamins and minerals to combat stress and anxiety, remain the all time favourite hits on top of the health charts. Cobalamin or vitamin B12 is involved in the production of brain chemicals which can affect the mood and other functions of the brain. Having low levels of B12 is also linked to poor moods, a state that can potentially make us less resilient towards stress, or make us feel the effects of stress more strongly (11).Vitamin B12 can be found in different kinds of food such as fish, poultry, eggs, low-fat milk, and even among several fortified breakfast cereals. If you would like to increase your intake of vitamin B12, the supplement can be added to your personalised daily vitamins.Ginkgo and BrahmiGinkgo extracts have been continuously used around the world as a potential herbal remedy which can enhance a person's cognitive functions. It can also help alleviate stress and fatigue (12). Brahmi is commonly used as a neural tonic, a herbal drink believed to nourish the central nervous system that oversees healthy stress response. Together, Ginkgo and Brahmi can enhance the body's adaptation to stress, while relieving its symptoms. They can also improve cognitive functions, which is a critical component of dealing with daily stress. Each of us has our own set of stresses to manage in the “new normal”. Systematic review of our mental makeup, stress stimulants in our environment and our approach to deal with them, should be in place. The challenge of dealing with stressors can be made easier with personalised vitamins or a vitamin subscription from Vitable Australia. Supplements may improve stress management. Curate a vitamin pack tailor fit to you to help cope with stress today. Getting your vitamin subscription in Australia can provide a host of other health benefits too. And we'll have these custom supplements delivered right to you!Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium plus | Vitamin B12 | Ginkgo and Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. MedlinePlus. Stress and your Health. MedlinePlus. Published on 2021 September 1 on https://medlineplus.gov/ency/article/003211.htm. Accessed 2021 September 3.2. Cleveland Clinic. What is Ashwagandha? Cleveland Clinic. Published on 2021 May 5 on https://health.clevelandclinic.org/what-is-ashwagandha/. Accessed 2021 September 3.3. Lopresti, Smith, Malvi, & Kodgule. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Published 2019 September on https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx. Accessed 2021 September 3. 4. Galland L. Magnesium, stress and neuropsychiatric disorders. Magnes Trace Elem. Published 1991-1992 on https://pubmed.ncbi.nlm.nih.gov/1844561/ . Accessed 2021 September 3.5. Seelig, M. S. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr. Published 1994 Oct on https://pubmed.ncbi.nlm.nih.gov/7836621/ . Accessed 2021 September 3.6. EFSA Panel on Dietetic Products Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for magnesium. EFSA J. Published 2015 on https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2015.4186. Accessed 2021 September 3.7. Pickering, Mazur, Trousselard, Bienkowski, Yaltsewa, Amessou, Noah & Pouteau. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. Published 2020 November 8 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/. Accessed 2021 September 3.8. Benton, D. To establish the parameters of optimal nutrition do we need to consider psychological in addition to physiological parameters? Mol Nutr Food Res. Published 2012 October 5 on https://pubmed.ncbi.nlm.nih.gov/23038656/. Accessed 2021 September 3.9. Stough, Simpson, Lomas, McPhee, Billings, Myers, Oliver, & Downey. Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Nutr J. Published 2014 December 22 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/ .10. Fazelian, et al. Effect of Vitamin D Supplement on Mood Status and Inflammation in Vitamin D Deficient Type 2 Diabetic Women with Anxiety: A Randomized Clinical Trial. Int J Prev Med. Published 2019 February 12 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390422/. Accessed 2021 September 3.11. Hall-Flavin. Vitamin B-12 and depression: are they related? Mayo Clinic. Published 2018 June 1 on https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077 . Accessed 2021 September 3.12. Alsmadi, et al. The effect of Ginkgo biloba and psycho-education on stress, anxiety and fatigue among refugees. Singapore Healthcare. Published 2017 June 27 on https://journals.sagepub.com/doi/full/10.1177/2010105817716184. Accessed 2021 September 3.13. Iacopo Chiodini, Alfredo Scillitani. Role of cortisol hypersecretion in the pathogenesis of osteoporosis. NCBI. Published on 2008 June on https://pubmed.ncbi.nlm.nih.gov/18710063/. Accessed 2021 September 19.14. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. July 2021.15. https://www.ncbi.nlm.nih.gov/books/NBK557845/. Mar 2021.
Learn moreTips for stress management and work-life balance in the ‘‘new normal''
The pandemic has encouraged many companies to shift from reporting to the office to remote working. Today, we bring work into our homes, and the 9-5 setup seems like a distant memory. But while there are some benefits to this system, such as not having to commute and being able to work from anywhere, our work-life balance may be affected. It works for some of us, but perhaps not all!Our work and home lives blending into one another may cause stress levels to rise. Fortunately, you can take several steps to stay focused and achieve work-life balance even in “the new normal.”Set clear boundariesWhen the lines between work and home have become indistinguishable, it's time to re-draw them. One way to define boundaries is to set up a dedicated workstation. The workstation doesn't need to be a separate room; in many cases, a “defined” area will suffice (1). That way, the rest of the house remains part of your personal space. A simple habit is to change into your office clothes in the morning instead of logging in while wearing PJs. This small shift can positively impact your attitude and mindset for the day ahead. Talk to your bossA big chunk of the stress from remote work stems from the fluidity of the work hours. With no commute marking the beginning or end of the shift, the workday can stretch up to the wee hours of the night. If you can, try to talk to your manager or supervisor about keeping work-related messages to a minimum to maintain some semblance of work-life balance. It may not be possible to avoid such calls entirely, but you can ask your superior for support in maintaining a home life. You can work out a plan or carve out a time where you can schedule check-in's.Move aroundWith no commute eating up your workday, take this time to wake up a little earlier and go for a light walk or jog. Exercise is one of the best ways to release stress. It does this by increasing endorphins or “happiness hormones” that work to reduce discomfort and pain, making your body more resilient to the negative effects of stress2.Exercise can also be a part of your stress management strategies as it can lift your mood after a hard day's work. Doctors believe that exercise is associated with higher levels of serotonin, a neurotransmitter that regulates mood and well-being. If you incorporate exercise into your after-work routine, it can signal the end of your office hours, helping establish work-life balance.Make sure to embed breaks into your schedule. You can set an alarm every half an hour to remind you to walk and stretch. Whether it's a quick trip to the kitchen or walking up a flight of stairs, movement is one of the best ways to get out of work funk.Consider supplementationBeyond learning to set clear boundaries and forming healthy coping mechanisms, you can also strengthen your body's resilience to stress by committing to a holistic health plan. Eating healthy, getting enough sleep, and committing to a disciplined exercise regime set a strong foundation. You may also consider supplementing the effects of these healthy choices with select vitamins and minerals. Here are some supplement options for stress management that you may want to include in your vitamin pack:AshwagandhaAshwagandha is a medicinal herb used in traditional Indian and Chinese medicine (5). It is a known adaptogen or a substance that helps support a healthy stress response in the body through its rejuvenating properties. At Vitable, our Ashwagandha supplement can relieve symptoms of stress and enhance the body's adaptation to stress.Vitamin B complexVitamin B supplements maintain and support the nervous system, particularly in stress management (7). In particular, vitamin B5 works with other B vitamins to enhance the body's stress response and restore depleted nutrient levels. At Vitable, we channel each B vitamin to support a healthy stress response and recovery.Calcium plusCalcium is a major element in your bones and teeth. This mineral plays a key role in basic functions that support your body's overall well-being. When your body is working at its best, you are in a better place to manage and overcome stressful situations. At Vitable, our calcium formulation is enriched with vitamin D for better absorption.Vitamin B12Also known as cobalamin, vitamin B12 is a water-soluble vitamin that plays an important role in energy production. Adequate intake of vitamin B12 can also support nervous system health and function. Conversely, vitamin B12 deficiency may be linked with neurological complications (3). Vitable's single-dose vitamin B12 supplement supports energy production, nervous system health and brain function.Ginkgo BrahmiGingko is a medicinal leaf traditionally used in Eastern medicine to improve cognitive function (4), while brahmi is a herb used in Indian medicine for mental clarity. These herbs are foods for the brain that support cognitive functions like attention, focus, learning, and memory. At Vitable, we combine the powerful abilities of Ginkgo and Brahmi to increase cognitive performance.While the pandemic has made it particularly difficult to achieve work-life balance, you can take certain actions to manage stress and reduce its impact on your well-being. From maintaining a routine to embedding breaks into your schedule, you can discover healthier ways to juggle your professional and personal identities. To make your body more resilient to stress, you may also want to look into vitamin and mineral supplements. At Vitable, we offer a monthly vitamin subscription pack for stress management that can complement a healthy and well-rounded diet. You can mix and match our daily vitamin packs depending on your needs and health goals. We even have vitamin delivery services that will have your personalised vitamins pack sent right to your doorstep! Find out more about other areas that the above supplements can help you with:Magnesium | B complex | Vitamin B12 | Calcium Plus | Ashwagandha | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: ttps://www.aarp.org/work/working-at-50-plus/info-2020/working-from-home-boundaries.html Mayo Clinic. Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 Accessed October 10, 2021 National Health and Medical Research Council. Vitamin B12. https://www.nrv.gov.au/nutrients/vitamin-b12 Accessed October 10, 2021 Mayo Clinic. Ginkgo. https://www.mayoclinic.org/drugs-supplements-ginkgo/art-20362032 Accessed October 10, 2021 Vitable. Ashwagandha Plus. https://research.get.vitable.com.au/ashwagandha-plus. Accessed October 14, 2021. Cuciurneanu M., Vink, R., Magnesium and stress. https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed October 14, 2021. Vitable. B Complex. https://research.get.vitable.com.au/b-complex. Accessed October 14, 2021. Orthopaedic Associates of Michigan. Stress and Osteoporosis. https://www.oamichigan.com/stress-and-osteoporosis/. Accessed October 14, 2021.
Learn moreHow does stress affect the immune system? We explain
How does stress compromise your body and mind? Here's a piece to learn more about what stress may be doing to you.The body's stress response activates in the face of a perceived or actual threat. The hypothalamus, a small region in the brain, sets off an alarm system and activates a series of processes that end up releasing adrenaline and cortisol hormones (1).While the process is usually self-limiting, some people experience prolonged activation of the stress response (1). Over time, chronic stress can take a heavy toll on the mind and body, making you more susceptible to diseases (1).How does stress affect the immune system?How and why does stress affect the immune system? Read on.It increases inflammationWhen you're under stress, your body produces a surge of hormones, including cortisol. Also known as the stress hormone, cortisol limits certain functions that might not be essential in a fight-or-flight situation (2). Examples of these possibly “non-essential” processes during stressful situations are the digestive, reproductive, and growth functions. Cortisol also alters the immune system response (2). In short spurts, cortisol can boost your immunity by limiting inflammation (2). But over time, your body may start getting used to having too much cortisol in the bloodstream, paving the way for more inflammation. In the long run, sustained and excessive inflammation can overexert your immune system, leaving you vulnerable to health threats (2).It increases vulnerability to immune disordersLong-term stress and the immune system are also connected because stress increases the risk of various diseases. Chronic or long-term inflammation can contribute to the development of immune disorders (2), namely: Arthritis Fibromyalgia Lupus Psoriasis Inflammatory bowel disease It decreases lymphocytesStress affects the immune system as it decreases lymphocyte levels leaving your body defenceless to fight off infections.Stress tends to decrease lymphocytes, a type of white blood cell that wards off threats and fights off infections (2). When you have lower lymphocytes, you face a greater risk of developing diseases.Fortunately, you can make positive choices to improve immunity. By eating a balanced diet, working out frequently, getting enough sleep, drinking plenty of fluids, and ditching unhealthy habits, you can strengthen your immune system. Managing your stress levels may also help support immune health.Tips for stress reliefWhat can you do to decrease stress? Reducing your stress levels can support a healthier immune system response.Talk to someone about how you feel (6)Expressing feelings of stress with someone else may help lower cortisol levels. You may speak with a trusted family member or friend, or a mental health professional. Get some sleep (6)Making sure you get about eight hours of sleep, can help your body recover from the day's stresses. It also helps to go to bed around the same time every day, and to remove distractions that might prevent you from getting sleep, such as gadgets or drinking caffeine.Meditation (6)Meditation is a good way to center oneself and address symptoms of stress. Deep breathing. Taking just a few minutes to breathe deeply may help lessen the production of stress hormones, and lower one's blood pressure.SupplementationYou may also consider mineral and vitamin supplements to optimize the effects of your healthy choices, including:ZincZinc supports the immune system in several ways (3). It also plays an important role in the development and normal function of some immune system cells, like the neutrophils and natural killer cells. IronLike zinc, iron also contributes to immune function. Doctors have found that iron can have a direct effect on the growth and virulence of microbial pathogens (4). It has been reported that iron deficiency may be associated with increased susceptibility to infection in humans and animals (4). *Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin has powerful antioxidant and anti-inflammatory properties that may contribute to immune system function (7).AshwagandhaAshwagandha increases a person's endurance to fatigue and calms the mind during stressful situations (8).Probiotics SBSome strains of probiotics have been found to be able to modulate the immune system (9). B complexStudies suggest that vitamin B deficiency may affect certain immune processes, indicating the biological role of these vitamins in fighting infection (10).Vitamin CVitamin C or ascorbic acid is one of the best-known vitamins for immune function. This key vitamin improves white blood cell production and enhances the cellular function of the immune system (11). Vitamin DVitamin D has been shown to modulate innate and adaptive immune responses. Doctors are studying the beneficial effects of vitamin D supplements for deficient individuals with autoimmune disorders (5).Vitamin B12Vitamin B12 acts as an immunomodulator for cellular immunity. An immunomodulator is a substance that modifies the immune system response in a beneficial way (12). Fish oilFish oil contains omega-3, which reduces the risk of cardiovascular disease and stroke. It lowers triglyceride levels (13).BiotinBiotin is a water-soluble vitamin that can provide unique support to the immune system. Studies show that biotin deficiency may be linked to immune cell function (14).If you're looking into vitamin and mineral supplements to boost immunity during stressful situations, Vitable got you covered. Our subscription vitamins are highly customizable to cater to your health needs and goals. Mix and match to have your vitamin packs in Australia. Our vitamin delivery service also ensures you get your custom supplements on time!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. Chronic stress puts your health at risk. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 Cleveland Clinic. (2017). What Happens When Your Immune System Gets Stressed Out? https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out/ National Institutes of Health. (1998). Zinc and immune function: the biological basis of altered resistance to infection. https://pubmed.ncbi.nlm.nih.gov/9701160/ National Institutes of Health. (2010). Iron and immunity: immunological consequences of iron deficiency and overload. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3173740/ National Institutes of Health. (2012). Vitamin D and the Immune System. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ UC San Diego. (2020). https://extension.ucsd.edu/news-and-events/extension-blog/March-2020/7-Ways-to-Master-Stress-and-Boost-Your-Immunity Vitable. Astaxanthin. (n.d.). https://research.get.vitable.com.au/astaxanthin Vitable. Ashwagandha Plus. (n.d.) https://research.get.vitable.com.au/ashwagandha-plus Vitable. Probiotics. (n.d.) https://research.get.vitable.com.au/probiotics Vitable. B Complex. (n.d.) https://research.get.vitable.com.au/b-complex Vitable. Vitamin C Plus. (n.d.) https://research.get.vitable.com.au/vitamin-c-plus Vitable. Vitamin B12. (n.d.) https://research.get.vitable.com.au/vitamin-b12 Vitable. Fish Oil. (n.d.) https://research.get.vitable.com.au/fish-oil Vitable. Biotin. (n.d.) https://research.get.vitable.com.au/biotin
Learn moreLearn How Adaptogens Help With Stress and Immunity
Stress has become an unavoidable part of modern life, impacting our mental and physical well-being. From work pressures to lifestyle demands, prolonged stress can weaken the immune system, disrupt sleep, and contribute to anxiety, fatigue, and hormonal imbalances.
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Is stress getting to you? Meditation could be the answer
Meditation is an ancient practice dating back to the 12th century, where it was used to achieve a calm and stable state of mind. Today, many people practice it as a relaxation technique or as a form of stress relief.If you find that stress is weighing you down and meddling with your day-to-day life, meditation might be exactly what you need to re-centre yourself.What is meditation?Meditation is practiced in many cultures, mainly for shifting consciousness, finding inner peace, and sharpening awareness. In meditation, your mind and body are in a state of relaxation. You train your mind to focus your attention and clear your thoughts of anything that can cause you stress. The mindfulness practice of deep breathing, the practised detachment to the outside stimuli by closing your eyes and shutting out the world (12), employing self body scanning techniques with cognizance and staying in the present moment (13), all lead to self healing. This meditation practice can result in better physical and emotional well-being if practiced correctly and regularly.Benefits of meditationA meditation session is a form of mindfulness, and with our minds constantly moving, thinking, and worrying, routinely meditating can be beneficial to your health. Through deliberate focusing of attention, meditation allows us to become calm, and experience heightened awareness (1).Research shows that effects of stress and stress situations contribute largely to heart disease (14).Here are some of the benefits of meditation:Provides stress reliefMeditation allows you to stay focused during periods of anxiousness or stress (2).It also lets you view your stressful situation in a different light, and to build skills that can help you manage stress. Meditation allows you to focus on the present and reduce bad feelings, while increasing patience and self-awareness (3).Improves mental healthMeditation overall uplifts your mood. Regularly meditating can also help improve a host of mental conditions, or prevent them altogether. Research suggests that meditation techniques limit the release of cytokines, an inflammatory chemical that may cause certain mental disorders over time (4).ImmunityOne study by Annals of Family Medicine examined 150 participants aged 50 and above and grouped them into mindfulness meditation training, moderate-intensity exercise training, and a control group. It was found that the groups of meditation and exercise had reduced their susceptibility to colds compared to the control group (5). It may be that the relaxing effect from meditation has played a factor, as stress can affect your immune system's ability to fight off viruses.Helps with sleep problemsMeditation may be helpful if you have a condition that can be exacerbated by stress, such as problems sleeping. Pay attention to stress management techniques to relieve stress. Meditation is undoubtedly at the top of the list (15).One study found that people who took part in a mindfulness meditation program showed improvements in sleep, certain mental health conditions and fatigue over a period of time, compared to people who were simply taught sleep hygiene techniques (6).Meditation is not a replacement for treatment. It's best to consult with your healthcare provider about using meditation and how it can best help you.Types of meditationThere are many types of meditation with various techniques for different reasons. However, they all share the same goal of achieving calmness and inner peace.Guided meditationAlso known as imagery or visualisation meditation, this method makes use of an image that creates a feeling of relaxation.Guided meditation is used to detach our minds from any unwelcome thoughts. It uses the creative aspect of our mind to help us focus on inner peace.Mindfulness meditationThis technique lets you focus on events that are happening in the present, and allows your thoughts to pass without minding them too much. Through this, you acknowledge your reality and your thoughts.Mantra meditationWith this technique, a repetitive sound, word, or phrase is used to clear the mind and prevent distracting thoughts. Sometimes, the meditation is accompanied by a melody, but it works without as well. One of the most common chants is “om.”YogaA more common practice, yoga is done by performing a series of poses with controlled breathing exercises to produce a more flexible body and calm mind. With concentration and balance, your mind would be more focused on your movements rather than your stressors, acting as a great stress reliever.Good habits for meditatingMeditating is a learned method. You can learn with a teacher, in group classes, or on your own. Some even incorporate meditation into their daily routine. These are a few ways you can practice meditation on your own and learn to make it a habit:Practice breathing techniquesThis is good for beginners as it's easy and can be done anywhere. Focusing on your breathing can help you stay calm and stay attentive. If you feel your attention wandering, just breathe deeply and regain your focus.Go walking and meditateA stroll outside with fresh air is the perfect setting to meditate on your own. Make sure to have a slow pace and focus your movement on your legs and feet. Don't forget to be mindful of your surroundings too.Supplements that can help with stressWhile meditation can help you with stress relief, certain nutrients can further support with reducing stress, and helping your body cope with stress. These supplements can be accompanied with a healthy and well-balanced diet to ensure you have adequate amounts of nutrients in your body.AshwagandhaAshwagandha is a herb traditionally used in Western herbal medicine to enhance the body in adapting to stress. It may improve a person's stress response in the body and reduce symptoms of stress (7).MagnesiumMagnesium supports general health and wellbeing, as it modulates the activity of the body's stress-response system (8).B complexB complex supports a healthy stress response in the body because it regulates the body's serotonin and norepinephrine levels (9).Calcium PlusCalcium Plus can help protect against stress supporting nerve conduction (10).Vitamin B12Vitamin B12 maintains nervous system function, and a healthy nervous system function can help reduce stress (9).Ginkgo and BrahmiGinkgo and Brahmi enhance the body's adaptation to stress by reducing the levels of cortisol in the body (11). It can also help relieve symptoms of stress.Practice makes perfectJust like every other thing in the world, meditation takes practice and time to perfect. Don't be discouraged when you feel like you're not meditating enough or if your mind wanders too much while meditating. What's important is you slowly return to the mantra, object, or movement you were in.Meditation is a great method of stress relief. If you are looking for supplementation to help cope with stress, Vitable Australia offers you daily vitamin packs filled with the nutrients that you need. These daily vitamin packs are easy to put together as custom vitamins and minerals to help meet your nutrient targets. Sign up for a vitamins subscription, and take advantage of our nationwide vitamin delivery services.Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo Brahmi *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Better Health Channel. "Meditation". Better Health Channel. Last reviewed 30 Sept 2015 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/meditation. Accessed on 22 September 2021. Healthdirect. "Meditation". Healthdirect. Last reviewed April 2020 on https://www.healthdirect.gov.au/meditation. Accessed on 22 September 2021. Annals of Family Medicine. Meditation or Exercise for Preventing Acute Respiratory Infection: A Randomized Controlled Trial. Published July 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3392293/ Accessed on 18 September 2021 NIH. Effect of meditation on neurophysiological changes in stress mediated depression. NIH. Published October 2018 on https://pubmed.ncbi.nlm.nih.gov/24439650/ Accessed on 18 September 2021 Mindful.org. "How to Manage Stress with Mindfulness and Meditation". Mindful.org. Published (n.d.) on https://www.mindful.org/how-to-manage-stress-with-mindfulness-and-meditation/. Accessed on 22 September 2021. Mayo Clinic. Meditation: A simple, fast way to reduce stress. Mayo Clinic. Published April 2020 on https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858 Accessed on 17 September 2021 Vitable. “Ashwagandha Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed on 22 September 2021. NCBI. “Magnesium and Stress”. NCBI. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/ Accessed on 18 September 2021. Mayo Clinic. Vitamin B-12 and depression: Are they related?. Published June 2018 on https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077 Accessed on 18 September 2021 HelpGuide. Calcium and Bone Health. HelpGuide. Published August 2021 on https://www.helpguide.org/articles/healthy-eating/calcium-and-bone-health.htm Accessed on 18 September 2021 Vitable. Gingko & Brahmi. Vitable. Published on https://www.get.vitable.com.au/products/ginkgo-brahmi Accessed on 18 September 2021 https://www.masterclass.com/articles/pratyahara-yoga-guide. Mar 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6753170/. 2019. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2171#:~:text=Studies%20suggest%20that%20the%20high,plaque%20deposits%20in%20the%20arteries. 2022. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858. Apr 2020.
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The important link between quality sleep and reduced stress
Stress is a normal human reaction that happens to everyone. But the severity and the way in which you cope with stressful moments in life is what will impact your health over time.Restful sleep is one of the best avenues for fighting stress due to the special link that sleep and stress share. This article showcases tips on how to manage and reduce stress, poor sleep issues, sleep disorders, hours of sleeping, quality of sleep, sleep deprivation and most importantly how to fall asleep!Effects of sleep on stressGood quality sleep provides a chance for our bodies to slow down and recover both physically and mentally. Here are some of the effects of sleep on stress relief.Sleep and moodStudies show that lack of sleep can affect an individual's mood, causing them to be more emotionally sensitive to stressors. If you're sleep deprived, you might find yourself quick to feel angry, irritable, lonely, or downcast. Lack of sleep leads to stress; The stress hormone activates anxiety that can raise cortisol levels and disrupt the functioning of the nervous system, eventually leading to innumerable health problems (10). When tired, it's also more difficult to move on from these emotions as the day progresses (1).In contrast, when you get enough sleep, you not only wake up feeling refreshed, but also have an easier time maintaining a positive mood or bouncing back from emotional stressors when you encounter them (2).Re-energising for the dayWhen you have a long day ahead, your first instinct might be to fuel up with a cup of coffee. Coffee provides an external source of energy whereas sleep works naturally to give your body the energy it needs to last throughout the day.Sleep allows us to recharge, giving our brains the chance to consolidate memories so that you can effectively remember and learn from the day's events. It also helps us to organise information in a useful manner that could be helpful in performing tasks more efficiently, and to help refuel our decision-making tank. This allows us to meet the day with good judgment and mental clarity at work, school, or even in social settings (8).Minimising physiological manifestations of stressOur body exhibits physiological manifestations of stress when it's tired and in need of stress relief.Stress, especially chronic stress, can cause musculo-skeletal issues. This is because stress hormones that remain at high levels when our bodies are under chronic stress make our muscles tense up and stiffen for excessive amounts of time. Getting enough sleep allows your body to decompress and your mind to relax.The association between sleep and stress is also apparent in our digestive system. If you constantly lack sleep, you can become more susceptible to developing digestive imbalances such as when bad gut bacteria overpowers good gut bacteria. And healthy digestion relies on good bacterial balance in the gut.Stress relief also becomes a goal when your cardiovascular system becomes dysregulated. Frequent exposure to stress and not getting enough sleep might mean that your blood pressure is constantly elevated, a state that makes your heart work double time, increasing your risk of developing cardiovascular diseases (9).Meditation and breathing techniques as stipulated in yoga, stabilise heart rate and reduce stress (11).Supplementation for stress relief and sleepWhile nutrients are abundantly available through a healthy diet, many might not be receiving them sufficiently through diet alone. Supplements can be taken alongside a well-rounded diet to help improve sleep and support stress management. Here are some of the supplements you can consider for better sleep:AshwagandhaAshwagandha is a traditional medicine commonly used for stress relief as it supports healthy stress response in the body and enhances body adaptation to stress (3).B complexVitable's Vitamin B Complex supplement supports healthy stress response in the body. It's composed of all eight essential B vitamins, which, when together, can enhance their benefits for stress relief (4).Ginkgo and BrahmiGinkgo and Brahmi are two of the oldest herbal stress remedies in the world that have gained popularity in the West. Combined as a single supplement, they can relieve symptoms of stress and enhance the body's adaptation to stress (5).MagnesiumChronic stress depletes magnesium levels, and at the same time, a magnesium deficiency can exacerbate the effects of stress (7). As magnesium is not a substance the body produces on its own, you can ensure to consume sufficient amounts of it through a healthy diet or supplementation.Vitamin B12Vitamin B12 maintains energy levels, a benefit that is strengthened when combined with proper sleep or compromised when we're sleep-deprived. Additionally, this vitamin supports our information processing capabilities and other cognitive functions, both of which are necessary in our day-to-day living and affected when we don't sleep well or enough.With this information, you can put into practice active measures to maintain the delicate relationship between sleep and stress. Vitable vitamins offer you safe and effective products formulated for stress relief when paired with a healthy diet. You get to put together custom vitamin packs for a vitamin subscription in Australia that comes with vitamin delivery right to your doorstep.Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Ginkgo Brahmi | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Get Sleep. “Sleep and Mood”. Last reviewed on December 2008 on https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood. Accessed September 23 2021 Head To Health. “Sleep”. Last reviewed on July 2019 on https://www.headtohealth.gov.au/meaningful-life/physical-health/sleep. Accessed September 23 2021 Vitable. “Ashwagandha”. (n.d.). https://research.get.vitable.com.au/ashwagandha-plus. Accessed September 23 2021 Vitable. “B Complex”. (n.d.). https://research.get.vitable.com.au/b-complex. Accessed September 23 2021 Vitable. “Ginkgo & Brahmi”. (n.d.). https://research.get.vitable.com.au/ginkgo-brahmi. Accessed September 23 2021 Vitable. “Calcium Plus”. (n.d.). https://research.get.vitable.com.au/calcium-plus. Accessed September 23 2021 Boyle, N., et al. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/ Accessed September 25, 2021 American Psychological Association. (n.d.). Stress and Sleep. https://www.apa.org/news/press/releases/stress/2013/sleep Accessed September 24, 2021 Sleep Foundation. June 24, 2021. Stress and Insomnia. https://www.sleepfoundation.org/insomnia/stress-and-insomnia Accessed September 25, 2021. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. Jul 2021. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response. Jul 2020.
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Stress and immunity: What's the connection?
Stress is a part of daily life. We experience it at school, work, in our social lives, at home, and even within ourselves. It can manifest in different ways for different people, one of which is through our immune system (1). Let's understand the connection between stress and immunity in more detail.Stress and immunityStress can strain our physical and psychological well-being, causing our immune system to work overtime. Regular experiences of stress can cause changes in appetite, energy, desires, and interests. It can also cause difficulty in concentrating, making decisions, and sleeping as well as nightmares. Other effects include physical reactions (headaches, body pains, stomach problems, and skin rashes); worsening of chronic health and mental health conditions; and increased use of tobacco products, alcohol, and other harmful substances (3). Hormone level fluctuation is the reason for acute stress. Stress hormones secreted by the glands complicate the body's internal functioning, causing stress.However, chronic stress, especially when not addressed, may have more serious stress and immunity-related consequences, as the emergency stress response system of the body kicks in as follows.Effects of stressLack of appetiteReduced appetite can eventually lead to being underweight, which can mean nutritional deficiencies and a weakened immune system (4). Stress can also lead to difficulty in sleeping. Lack of sleep negatively affects your immune system and your speed of recovery. During sleep, your immune system releases certain proteins or cytokines. These cytokines are needed when you are fighting off an infection or when you're stressed (5). Stress can cause increased muscle tensions and coordination issues and significantly slow down wound healing.Alcohol abuseStress can also lead people to alcohol abuse. While the jury is still out on how low to moderate alcohol consumption can affect the immune system, chronic and heavy drinking is generally known to weaken a person's immune system (6).Long-term stressLiving in ‘the new normal' has exposed most of us who began working remotely to different kinds of stress. The World Health Organisation (1), and the International Committee of the Red Cross (2) have released statements on how there has been an increased incidence of stress and immunity-related conditions during this time.Mental health professionals have also studied the relationship of stress and immunity. One study showed that students' immune systems would be negatively affected every year during their three-day exam period (7). Another study found that long-term stress which lasted for a few days to a couple of months or years led to all aspects of immunity dropping (7). Typically one can deal with acute stress or short term stress far better than chronic or long term stress (27). Acute psychological stress influences immune function as natural killer cells that are meant to have an innate response to infections are compromised (28). The autonomous nervous system is one of the crucial routes that get activated by stress (29).How to reduce stressWith stress and immunity so closely intertwined, it's vital that we take the necessary steps to ameliorate the effects of stress on our bodies. Among the ways people can lessen stress is by taking breaks from consuming the news (or disconnecting from mainstream and social media), meditating, connecting with other people (while keeping in mind the social distancing and other health measures), getting plenty of sleep, exercising, and finding time to unwind (3).In addition, you can also consider pairing your diet with vitamin and mineral supplements to improve your body's stress and immunity interaction. The following are some of the stress supplements that are available to Australians today.Supplements to help with stress managementAshwagandhaThis humble plant has been revered as a powerful medicinal herb in Indian Ayurvedic medicine as well as Western herbal medicine for its stress-fighting properties. Ashwagandha has been used as an adaptogen, a potent substance that helps the body adapt to stress. Ashwagandha also contains a range of constituents, such as withanolides, sitoindosides, and other alkaloids that are responsible for its benefits in improving stress and immunity response (8). This herb helps the body cope with environmental stress, promote body adaptation to stress, support healthy body stress recovery, and relieve symptoms of stress. Another major stress response in the body that has been observed to improve with the intake of ashwagandha is the control of cortisol levels. Cortisol is the body's primary stress hormone and regulates our “flight or fight” response in stressful situations. When our bodies continuously produce too much cortisol for too long due to chronic stress, the hormone can compromise our immune system, highlighting the stress and immunity relationship (9).MagnesiumThis essential mineral and cofactor is highly essential in maintaining a healthy body11. At its worst, a magnesium deficiency is strongly related to the malfunctioning of specific and nonspecific immune responses. Without enough magnesium in our system, we may also be at risk for increased inflammation and infection (25).Vitamin B complexWhen it comes to stress and immunity, this group of B vitamins is responsible for supporting a healthy stress response in the body. Specifically, B5 (or pantothenic acid), paired with other B vitamins, helps restore our nutrient levels that are depleted when our bodies are put under the strain of responding to stress (14). More studies also show that vitamins B1, B6, B5, and B12 together may strengthen our bodies' adaptive stress response and minimise some of the systemic effects of chronic stress (15).CalciumCalcium is essential in activating your immune system's cells that are pivotal in appropriate stress and immunity response (16). By helping balance the immune system response, calcium helps ensure that our bodies ramp up immune response only when needed (such as in the event of infection, illness, or injury) and stays in equilibrium when our bodies are functioning normally (26). Calcium also acts as a messenger for many cell types, including lymphocytes (17), a kind of white blood cell that destroys invading viruses or bacteria and helps activate other parts of the immune system (18). While you can get calcium from foods, such as milk, cheese, and common soy-based products, you can ensure to receive sufficient amounts of the mineral by taking supplements.Ginkgo and BrahmiGinkgo leaf and Brahmi have been used for centuries in Traditional Chinese and Ayurvedic medicine. Ginkgo specifically has been shown to reduce symptoms of stress (20) and relieve mild anxiety (21). One study reveals how Ginkgo is effective in relieving acute stress by showing reduced stress indicators in tests (24). Heightened levels of fear, sadness, loss of emotional control, inability to calm down, social withdrawal etc can be grouped under the term psychological stress that tends to affect these acute conditions.Brahmi on the other hand has also shown adaptogenic effects (22) while similarly reducing anxiety and promoting body adaptation to stress (23). Taken together, Gingko and Brahmi have rejuvenating properties essential in promoting health and immunity response. It's clear how stress and immunity are closely linked and how chronic stress can weaken your immune system. Stress is not something you can escape, but you can manage it more efficiently with the addition of vitamin supplements in your health regimen. Vitable Australia offers unique, custom vitamin subscription services in Australia that offer daily vitamin packs that can suit your immune-boosting needs. We also ensure secure vitamin delivery to guarantee that your personalised vitamin packs reach you safely. The entire experience is stress-free! Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo and Brahmi *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: World Health Organization. “Mental health & COVID-19” Published (n.d.) on https://www.who.int/teams/mental-health-and-substance-use/covid-19 . Accessed on 12 September 2021. International Committee of the Red Cross. “COVID-19: Global pandemic may increase stress exponentially.” Published on 1 June 2020 on https://www.icrc.org/en/document/covid19-global-pandemic-may-increase-stress . Accessed on 12 September 2021. Centers for Disease Control and Prevention. “Mental Health: Coping with Stress” Published (n.d.) on https://www.cdc.gov/mentalhealth/stress-coping/cope-with-stress/index.html . Accessed on 12 September 2021. National Health Service UK. “Underweight adults: Healthy weight.” Published on (n.d.) on https://www.nhs.uk/live-well/healthy-weight/advice-for-underweight-adults/ . Accessed on 12 September 2021. Eric J. Olson. “I'm having trouble sleeping lately. Does this increase my chances of getting sick?” Published on 28 November 2018 on https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757 . Accessed on 12 September 2021. Alcohol and Drug Foundation. “Understanding alcohol and the immune system during COVID-19.” Published on 11 May 2020 on https://adf.org.au/insights/alcohol-immune-system-covid-19/ . Accessed on 12 September 2021. American Psychological Association. “Stress Weakens the Immune System.” Published on 23 February 2006 on https://www.apa.org/research/action/immune . Accessed on 12 September 2021. K. Chandrasekhar, et.al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Published on July 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/ . Accessed on 13 September 2021. Mayo Clinic. “Chronic stress puts your health at risk.” Published on 8 July 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 . Accessed on 13 September 2021. S Douban, et.al. “Significance of magnesium in congestive heart failure.” Published on Sept 1996 on https://pubmed.ncbi.nlm.nih.gov/8800040/ . Accessed on 13 September 2021. Health Direct. “Magnesium and your health.” Published on (n.d.) on https://www.healthdirect.gov.au/magnesium . Accessed on 13 September 2021. Mohd, Razali Salleh. “Life Event, Stress and Illness.” Published on Oct 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/ . Accessed on 13 September 2021. Long, Sara-Jayne, et.al. “Effects of Vitamin and Mineral Supplementation on Stress, Mild Psychiatric Symptoms, and Mood in Nonclinical Samples: A Meta-Analysis.” Published on February 2013 on https://oce.ovid.com/article/00006842-201302000-00007/HTML. Accessed on 13 September 2021. Braun, L, et.al. “Herbs & Natural Supplements: An Evidence-based guide. Volume 2.” Published on 2015 on https://www.elsevier.com/books/herbs-and-natural-supplements-volume-2/braun/978-0-7295-4172-5 . Accessed on 13 September 2021. G.S. Kelly. “Nutritional and botanical interventions to assist with the adaptation to stress.” Published on Aug 1999 on https://pubmed.ncbi.nlm.nih.gov/10468649/ . Accessed on 13 September 2021. S. Grinstein. “Calcium homeostasis and the activation of calcium channels in cells of the immune system.” Published on Jan 1989 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1807782/. Accessed on 13 September 2021. Monika Vig, et.al. “Calcium signaling in immune cells.” Published on Jan 2009 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2877033/. Accessed on 13 September 2021. National Human Genome Research Institute. “Lymphocyte.” Published on (n.d.) on https://www.genome.gov/genetics-glossary/Lymphocyte. Accessed on 13 September 2021. Health Direct. “Calcium.” Published on (n.d.) on https://www.healthdirect.gov.au/calcium. Accessed on 13 September 2021. H. Woelk, et.al. “Ginkgo biloba special extract EGb 761 in generalized anxiety disorder and adjustment disorder with anxious mood: A randomized, double-blind, placebo-controlled trial.” Published on September 2007 on https://www.sciencedirect.com/science/article/abs/pii/S0022395606001026?via%3Dihub. Accessed on 14 September 2021. Thalita Thais Faustino, et.al. “Medicinal plants in the treatment of generalized anxiety disorder: a review of controlled clinical trials.” Published on Dec 2010 on https://www.scielo.br/j/rbp/a/3ySL59xfdNRSk6JPNrHBPhN/?lang=pt. Accessed on 14 September 2021. Naila Sheikh, et.al. “Effect of Bacopa monniera on stress induced changes in plasma corticosterone and brain monoamines in rats.” Published on 22 May 2007 on https://www.sciencedirect.com/science/article/abs/pii/S0378874107000438?via%3Dihub. Accessed on 14 September 2021. C. Stough, et.al. “The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects.” Published on August 2001 on https://link.springer.com/article/10.1007%2Fs002130100815. Accessed on 14 September 2021. Deepak Rai, et.al. “Anti-stress effects of Ginkgo biloba and Panax ginseng: a comparative study.” Published on Dec 2003 on https://pubmed.ncbi.nlm.nih.gov/14737017/. Accessed on 14 September 2021. Tam, M., et al. “Possible roles of magnesium on the immune system.” Published in Nov. 2003. https://www.researchgate.net/publication/9083950_Possible_roles_of_magnesium_on_the_immune_system Accessed on 15 September 2021. Williams, G. “Calcium Signals Balance the Body's Response to Infection Against Potential for Self-Attack” Published May 31, 2016. https://nyulangone.org/news/calcium-signals-balance-bodys-response-infection-against-potential-self-attack Accessed 15 September 2021. https://www.afcurgentcarehixsontn.com/what-is-the-difference-between-chronic-and-acute-stress/#:~:text=Acute%20stress%20is%20also%20known,typically%20goes%20away%20fairly%20quickly. Apr 2019 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/. Feb 2006. https://www.apa.org/topics/stress/body#:~:text=The%20autonomic%20nervous%20system%20has,%E2%80%9Cfight%20or%20flight%E2%80%9D%20response. Nov 2008
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Top tips and tricks for stress relief
Stress is a normal and unavoidable part of life. In small amounts, it can push us to exceed personal limits and meet our goals, but excessive, chronic stress can harm our health and must be addressed via effective stress relief practices (1).Finding effective and sustainable ways to deal with stress can be a daunting task. You can start the process by first understanding what your stressors are and taking note of how each stressor affects you. The next thing you can do is to learn manageable methods to combat these stresses, whether that means avoiding them completely, or learning to live with them in more adaptive ways.Daily tips and tricks to overcome stressThe following are some handy tips you can start with to help overcome stress.Identify your stressorsStressful reactions can come in the form of physical, emotional, and mental symptoms. It is helpful to take note of changes in your mood (e.g. irritability, emotional lability or sensitivity, difficulty in reaching and maintaining a state of calmness and relaxation, feeling “on edge”), fatigue or excessive sleepiness, muscle tension, migraines, abdominal discomfort, digestive issues, or even an inability to focus, make decisions, and stay alert (2). All of these may reveal your stressors, especially when they occur at predictable times and are caused by similar situations.Stable blood pressure, a healthy diet, balanced mental health all contribute in spades to stress reduction (10). Relaxation techniques through guided imagery like focusing on slow deep breaths for when you feel overwhelmed, is a great stress reliever (11). The idea is to engage in physical activity and distract oneself with feel good techniques to bring down our stress levels (12).Some people go the extra mile in terms of stress relief by taking vitamin supplements formulated to help combat the effects of frequent stress exposure. Vitamin B complex in particular, supports healthy stress response in the body. Vitamin B12 in particular is being researched more thoroughly for its potential link to a lower risk of mood-related issues, conditions that can be exacerbated by stress (7).Get enough exercise and sleepTwo of the most effective tips for stress relief are getting appropriate and regular exercise, and good quality sleep at night. Rigorous physical activities that get the muscles to work and raise your heart rate for at least 20 minutes in a day not only take the mind off things, but also stimulates neurogenesis (3). Neurogenesis is the process where fresh neurons (brain cells) are born. When our brain is able to produce fresh neurons at a healthy rate, we're more engaged in tasks, more present in activities, more alert, and are more critical, aware, and observant of the things happening around us. When we're stressed out, this state of mental clarity is compromised. However, the simple act of exercising regularly can combat the consequences of stress in this context (8).In addition to exercise, allowing yourself time to rest can be one of the best forms of stress relief. Rest includes giving yourself time for recreational activities, socialising, and getting enough nighttime sleep. When it comes to sleep, try to maintain a regular sleep routine and get at least six hours of undisturbed sleep, nightly. There are also stress supplements you can consider to help support physical endurance and improve muscle strength. The rejuvenating herb ashwagandha is especially helpful for relieving symptoms of stress, enhancing the body's adaptation to stress, and supporting healthy stress response in the body. Gain back control Stress can sometimes make you feel that you've lost control. You may not be able to think straight, or feel overwhelmed and powerless in how to manage your stress. Mindfulness habits have been found to be effective practices that are easily learned for the purposes of dialing down our perceptions of stressful situations.The lesson on stress relief to learn here is that the cause of our stress may not actually be stressful situations in themselves (such as an exam, a work meeting, or an argument with a significant other), but what we think of these situations or anticipate them to be. Mindfulness habits help adjust our perceptions of unhealthy situations, the goal of which is to instill in us the belief that we're in control of our thoughts and feelings, and that stress does not dictate them (9).The herbs Ginkgo and Brahmi make a perfect companion to mindfulness habits, as they reduce symptoms of stress, they also work towards promoting body adaptation to stress.Fuel up with nutritious foodFood fuels the body and the mind, and by doing so, improves our adaptive stress relief response (4).The food that we eat contains vitamins and minerals that provide our body and mind the nutrition it needs, inadvertently helping with stress relief. Foods like fortified cereal and whole wheat bread have minerals like magnesium and zinc, as well as B vitamins like B complex that help support healthy stress response. They can reduce emotional unease and mild anxiety, both of which are common effects of stress (5, 6). If you cannot get all the nutrients you need through diet, taking stress supplements can ensure you receive adequate nutrients.If you've already got a proper diet but still need a bit of help with stress relief, consider signing up for a vitamin subscription in Australia. Vitable offers personalised vitamin packs designed to meet your unique health needs and are conveniently brought directly to you via vitamin delivery service. Get vitamin supplements tailored to you containing all the stress-busting options as well as those needed to maintain and promote an overall healthy body. Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo and Brahmi *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: HealthDirect. Stress management strategies. HealthDirect. Published 2021 January on https://www.healthdirect.gov.au/stress-management-strategies. Accessed 2021 September 9. HealthDirect. Managing stress. HealthDirect. Published 2019 September on https://www.healthdirect.gov.au/managing-stress. Accessed 2021 September 9. BetterHealth. Stress. BetterHealth. Published 2020 May 26 on https://www.betterhealth.vic.gov.au/health/healthyliving/stress#stress-management. Accessed 2021 September 9. Head to Health. Food. Head to Health. Published 2019 July on https://www.headtohealth.gov.au/meaningful-life/physical-health/food. Accessed 2021 September 9. Queensland Health. Good mood food – how food influences mental wellbeing. Queensland Health. Published 2019 June on https://www.health.qld.gov.au/news-events/news/good-mood-food-how-food-influences-mental-wellbeing-anxiety-depression-stress. Accessed 2021 September 9. Tania Matthewson. Nutrition for anxiety. Dietitians Australia. Published on https://dietitiansaustralia.org.au/wp-content/uploads/2016/07/NR06_pg014-anxiety-Tania-Matthewson.pdf. Accessed 2021 September 9. Mayo Clinic. Vitamin B-12 and depression: Are they related?. Published 2018 June. https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077. Accessed September 13, 2021. Frontiers in Neuroscience. Rejuvenating the Brain With Chronic Exercise Through Adult Neurogenesis. Published September 2019. https://www.frontiersin.org/articles/10.3389/fnins.2019.01000/full. Accessed September 13, 2021. American Psychological Association. Mindfulness meditation: A research-proven way to reduce stress. Published October 2019.https://www.apa.org/topics/mindfulness/meditation. Accessed September 13, 2021. https://my.clevelandclinic.org/health/articles/8133-stress-10-ways-to-ease-stress. Dec 2020. https://www.uofmhealth.org/health-library/uz2255. Aug 2020. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469. Aug 2020.
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The connection between exercise and stress and how you can benefit from it
Belonging to today's fast-paced world comes with its own unique challenges, namely, Stress, which has now become an inevitable part of our daily lives. Studies have underlined the importance and benefits of exercise especially for stress relief through physical activity and a healthy diet. In managing stress, we should first understand what it is, its causes and ways to overcome it.What is stress?Certain events, whether real or perceived, cause stress (2), which can lead to severe physiological conditions like cognitive deficiencies and many other effects (14). Stress is especially relevant today because of the prevalence of COVID-19 (18). More people have started to experience stress as the pandemic has brought about job losses; an increased sense of fear of the virus and fear for the health of oneself and their families; and loneliness, as many are forced to stay indoors.In order to cope, many people have turned to hobbies, particularly regular exercise to reduce stress. As will be discussed later on in this article, exercise and stress have a special relationship in which the former regulates the latter.What are the different types of stress?Here are the common types of stress that we can be at risk of experiencing daily and that tends to affect the quality of life.Acute stressThis type of stress is caused by short events such as an argument or getting stuck in bad traffic (14).Acute episodic stressThis is caused by frequent acute events, such as work deadlines (14).Chronic stressWhile the first two types are caused by surface events, chronic stress stems from persistent events, such as unemployment or family conflict (14).Is stress bad?Despite the negative connotation of the term “stress”, research on animal models has shown that it does serve a beneficial purpose, but only up to a certain extent. In general, researchers believe that stress allows animals to adapt to their environment (19). Lack of stress could lead to boredom and even depression, while just the right amount of stress could make you optimally alert, and elevate your behavioral and cognitive performance. In simpler terms, acute stress paves the way for improved brain performance (19).What are the symptoms of stress?Here are some of the physiological and behavioral symptoms of stress (15): Rapid heart rate Increased mental alertness Change in libido Digestive problems Chest pain Headache Irritability Depression Anxiety Restlessness, lack of focus Social withdrawal Substance misuse Over or undereating Sleep problems How can you manage stress?The link between exercise and stress is a widely studied one. Evidence has shown that physical activity reduces stress. Exercise produces endorphins, which are the body's natural painkillers and mood elevators. It improves cholesterol, lowers blood sugar levels, blood pressure, and slashes the risk of various health conditions and complications (16). Exercise also lowers hormone levels, namely adrenaline and cortisol (14) and has various health benefits to improve the quality of life.What exercises are best to reduce stress?Choosing an exercise programme that is wholesome and engages all the major muscle groups is an ideal way to combat stress.Aerobic exerciseThe mechanism between this form of exercise and stress is that the former can fend off depression, stimulate and calm, and has even been tested in clinical trials as treatment for anxiety disorders and clinical depression (17).Meditation and deep breathingIntentional and deep breathing controls your respiration in such a way that it mimics and eventually adopts a relaxed state (16).On a biochemical level, inhaling and exhaling slowly allows your parasympathetic nervous system to calm down. Yoga is one such exercise that makes use of deep breathing as its main mind-focusing techniques. According to research on the subject, meditation stops the shortening of telomeres, which are protein structures that get shorter as you age. Telomere shortening can result in cell death and inflammation and is related to a number of health conditions (14).On the cellular level, a telomere is the end of a chromosome (genetic material). With each division of a cell, telomeres shorten to the point that they are so short they can not divide anymore. In cancer cells (which have higher capacity for division), the telomeres are long such that they continue dividing and go past their normal lifespan, thus increasing the number of cancer cells in the body (20).Yoga, in particular, has gained immense popularity, as it has been touted as a form of stress-busting exercise that targets not only the body but the mind (14).Mental exercise and stress interact just as physical exercise and stress do.Strength trainingThis form of exercise builds body strength, promotes bone growth, helps in weight control, improves balance and posture and lessens pain in joints (17).Balance exercisesThis type of exercise helps prevent falls in older age especially as vision, inner ear and leg muscles and joints tend to wear down.Other ways to help relieve stressWork-life balanceFinding a balance between personal life and work is indeed a juggling act and admittedly a struggle for many. Vacations by yourself or with your family or friends, as well as “me-time” can go a long way to relieve the pressure of daily life.Better sleeping habitsNurturing better sleep habits is highly helpful in reducing stress. A deep sleep stage, also known as rapid eye movement (REM) sleep, helps to regulate your mood and enhance your memory.Balanced dietUnder stress, the body expends more energy. But, more than ever, it needs a strengthened immune system. Time and time again, a large body of research has proven that consuming the proper amounts of macro- and micro-nutrients is the key to overall health. Pair a balanced diet with exercise, and stress can be effectively managed (14).However, sometimes getting the right nutrition is harder than it sounds. We are surrounded by fast-food chains that suit our get-up-and-go lifestyles; more often than not, the food we consume on a daily basis lack the nutrients essential for optimal health. On top of a healthy and well-balanced diet, supplementation can help ensure that you meet your nutrient needs.Supplements to help with stressHere are some supplements you can consider as part of healthy living to manage stress effectively.AshwagandhaAlso known as Indian ginseng (scientific name: Withania somnifera), this is a herb used in the Indian Ayurvedic system of medicine, typically as a tonic to calm the nerves. It is classified as an adaptogenic herb and was studied for its stress-fighting properties.An adaptogen is a substance that helps the body adapt to stressors. It helps stabilise physiological processes when you are stressed. Adaptogens regulate homeostasis (the state of equilibrium within the body) through actions related to the hypothalamic pituitary adrenal axis, known in shorthand as the HPA axis. This axis controls the mediators of stress response, like heat shock proteins (Hsp70), stress-activated c-Jun N-terminal protein kinase (JNK-1) and nitric oxide (NO) (1). In other words, the HPA axis is central to homeostasis, stress response, energy metabolism and neuropsychiatric function (4). For this reason, ashwagandha supports a healthy stress response in the body and promotes the body's adaptation to stress.Ayurvedic medicine maintains that ashwagandha supplements relieves stress and enhances the immune system, thus contributing to longevity. Other benefits include slowing of premature ageing, stabilisation, and increased resistance to external stressors. Collectively, this is known as the “antistress-adaptogenic effect (2).” Similar studies show the same results at high concentrations of the herb (3).It also decreases symptoms of stress: a study done on rats displayed higher stamina during swimming endurance tests. The study found that the herb prevented changes of ascorbic acid and cortisol content in the adrenal gland. Further study showed that pre-treatment with ashwagandha resulted in protection against stress-induced gastric ulcers.Exercise and stress-reducing supplements like ashwagandha may improve overall health.MagnesiumThis micronutrient may support general health and wellbeing. The level of magnesium in the body is suggested to have an inverse relationship with anxiety. Studies indicate that a deficiency in this nutrient has been seen to contribute to affective disorders. Among its other properties, it has also been found to control HPA axis activity.In light of this, exercise and stress relievers such as magnesium could be a beneficial pairing.As a vitamin essential to the brain's biochemistry, a lack of magnesium could cause different adverse neuromuscular and psychiatric symptoms (6). Research showed that there was a marked relationship between low magnesium intake and certain disorders, specifically in young adults (7).B complex vitaminsVitamins are nutrients found in food and are needed for the body to perform certain functions and maintain health. Water-soluble vitamins, to which B vitamins belong, are not found in the body and are eliminated via urine. These need to be consumed daily. There are eight in total:B1: ThiaminThis vitamin contributes to normal appetite, muscle contract and conduction.B2: RiboflavinThis vitamin promotes growth and cell development.B3: NiacinThis vitamin helps in energy production and important cellular functions.B6: PyridoxineThis vitamin contributes to red blood cell formation and production of neurotransmitters and hemoglobin. It also behaves like an antioxidant molecule.Folate or folic acidLike B6, folate also helps in blood cell formation. It regulates homocysteine levels which in turn reduces the risk of heart diseases.B12: cobalaminThis vitamin takes care of the nervous system. Pantothenic acidThis vitamin too helps in energy production, hormone formation and metabolism of fats, proteins and carbohydrates.BiotinThis vitamin releases the energy from carbohydrates and aids in the metabolism of fats, proteins and carbohydrates (8).B vitamins support a healthy stress response in the body. A study that looked at the association between B vitamins and stress found that those given B complex treatment experienced reduced confusion three months later, compared to those given just the placebo (9). Exercise and stress-busting B vitamins may be great for managing daily pressures.Vitamin B12This particular member of the B complex maintains and supports general health and wellbeing as it ensures the health of blood cells and nerve cells. It also helps form DNA. B12 also prevents a condition called “megaloblastic anemia”, which weakens and tires out the afflicted person. Different amounts of the vitamin are needed in every developmental stage; for adults, 2.4 micrograms are recommended daily. It is found in animal-derived foods and fortified plant-based foods. These can also be consumed in multivitamin supplements.A lack of the B12 vitamin could manifest in heart palpitations, loss of appetite and weight, infertility, balance problems, confusion, poor memory and a sore tongue or mouth (11).Calcium plusThis particular nutrient supports general health and wellbeing. Apart from being responsible for healthy bones, calcium enables nerves to deliver messages from different parts of the body to the brain. It also helps blood vessels transport blood, and release hormones and enzymes in the body. A lack of calcium could lead to a condition wherein the bones become porous and fragile. Although calcium absorption lessens as you get older, it can be aided by consuming the amounts recommended for one's age, coupled with an active lifestyle (10).Ginkgo and BrahmiBrahmi (scientific name: Bacopa monnieri) and Ginkgo biloba are both adaptogenic herbs. Ginkgo and Brahmi have the capability to decrease symptoms of stress and relieve symptoms of mild anxiety. Brahmi, like ashwagandha, has been used in the Ayurvedic medicinal system as a tonic for mental health. It reduces stress by lifting your mood and reducing cortisol levels. A study treated animal models with different doses of Brahmi, and found that it had anxiolytic activity similar to that of some western anxiety treatments.In fact, researchers found that clinical use of Brahmi was preferable to benzodiazepines as it promoted cognition whereas the latter had an amnesic effect (12).Meanwhile, Ginkgo biloba was previously seen to be clinically effective in promoting nervous system health, brain function and cognitivie performance in ageing individuals. Studies also suggested that it could improve the body's adaptation to stress (13).What is the bottomline on exercise and stress?Stress is a part of everyday life especially in the new normal. Stress is good to some extent but there are ways to deal with it successfully. Exercise and stress relief methods, plus techniques such as meditation, work-life balance and strength training can help. Exercise and stress-reducing supplements may also be beneficial for overall health.If you're ready to beat stress and improve your health, consider adding Vitable vitamins to your healthy lifestyle regimen. With this supplement subscription, you can get personalised vitamin packs delivered right to your doorstep. Our vitamin delivery provides customisable vitamin packs in Australia. Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo and Brahmi *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Singh, N., Balla, M., de Jager, P., & Gilca M. "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda." National Center for Biotechnology Information. Published 3 Jul 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ . Accessed on 11 Sept 2021.2. Biswajit A., PhD, Hazra, J., PhD, Mitra, A., MD, Abedon, B., PhD, & Ghosal S., PhD. "A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study." JANA, Vol. 11, No. 1. Published 2008 on https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf Accessed 13 Sept 2021.3. Chandrasekhar K., Kapoor J., Anishetty S. "A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults." Indian Journal of Psychological Medicine. Published Jul 2012;34(3):255-62. doi: 10.4103/0253-7176.106022. Accessed 13 Sept 2021.4. Miller, WL. "The Hypothalamic-Pituitary-Adrenal Axis: A Brief History." Hormone Research in Paediatrics. Published 2018;89(4):212-223. doi: 10.1159/000487755. Accessed 13 Sept 2021.5. Sartori, SB., Whittle, N., Hetzenauer, A. & Singewald, N. "Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment." Published Jan 2012; Neuropharmacology 62(1):304-312. https://www.sciencedirect.com/science/article/pii/S0028390811003054?via%3Dihub . Accessed 13 Sept 2021.6. Serefko, A., et. al. "Magnesium in depression." Published 2013; Pharmacology Reports 65(3):547-54. doi: 10.1016/s1734-1140(13)71032-6. Accessed 13 Sept 2021..7. Tarleton, EK, Littenburg, B. "Magnesium intake and depression in adults." Published Mar-Apr 2015; Journal of the American Board of Family Medicine 28(2)249-56. doi: 10.3122/jabfm.2015.02.140176. Accessed 13 Sept 2021.8. Clifford, J., Curely, J. "Water-Soluble Vitamins: B-Complex and Vitamin C Fact Sheet." Published Dec 2019 on https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/water-soluble-vitamins-b-complex-and-vitamin-c-9-312/ . Accessed 13 Sept 2021.9. Stough, C., et. al. "The effect of 90 day administration of a high dose vitamin B-complex on work stress." National Center for Biotechnology Information. Published on 8 Sept 2011 on https://pubmed.ncbi.nlm.nih.gov/21905094/ . Accessed 13 Sept 2021.10. "Calcium Fact Sheet for Consumers." National Institutes of Health. Published 22 Mar 2021 on https://ods.od.nih.gov/factsheets/calcium-Consumer/ . Accessed 13 Sept 2021.11. "Vitamin B12 Fact Sheet for Consumers." Published 7 Jul 2021 on https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ . Accessed 13 Sept 2021.12. Bhattacharya, SK, Ghosal S. "Anxiolytic activity of a standardized extract of Bacopa monniera: an experimental study." Published Apr 1998. Phytomedicine: International Journal of Phytotherapy and Phytopharmacology5(2):77-82. doi: 10.1016/S0944-7113(98)80001-9. Accessed 13 Sept 2021.13. Markus, CR, Lammers, JH. "Effects of Ginkgo biloba on corticosterone stress responses after inescapable shock exposure in the rat." Published Dec 2003. Pharmacology, Biochemistry, and Behavior 76(3-4):487-92. doi: 10.1016/j.pbb.2003.09.002. Accessed 13 Sept 2021.14. "Stress and Health." Harvard T.H. Chan School of Public Health. Published 2020 on https://www.hsph.harvard.edu/nutritionsource/stress-and-health/ . Accessed 13 Sept 2021. 15. "Stress symptoms: Effects on your body and behavior. Mayo Clinic. Published 24 Mar 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987#:~:text=Common%20effects%20of%20stress%20%20%20%20On,%20Tobacco%20use%20%203%20more%20rows%20 . Accessed 13 Sept 2021.16. "Exercising to relax: How does exercise reduce stress? Surprising answers to this question and more." Harvard Health Publishing. Published 7 Jul 2020 on https://www.health.harvard.edu/staying-healthy/exercising-to-relax . Accessed 13 Sept 2021.17. "The 4 most important types of exercise." Harvard Health Publishing. Published 20 Aug 2019 on https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise . Accessed 13 Sept 2021.18. "Stress relief is within reach." American Psychological Association. Published Oct 2019 on https://www.apa.org/topics/stress/ . Accessed 14 Sept 2021.19. "Researchers find out why some stress is good for you." Berkeley News. Published 16 Apr 2013 on https://news.berkeley.edu/2013/04/16/researchers-find-out-why-some-stress-is-good-for-you/ . Accessed 14 Sept 2021.20. Sagre, JA, PhD. "Telomere." National Human Genome Research Institute. Published on https://www.genome.gov/genetics-glossary/Telomere . Accessed 14 Sept 2021.
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