Wellness Blog
4 tips to manage everyday stress triggers
Stress triggersEvery one of us has dealt with some level of stress in our lives. Most of the stress that we experience comes from triggers that appear in our everyday lives. Triggers come in many forms, but some of the common ones include: Major life changes Environment Unpredictable events Workplace Social Traumatic events It may be difficult for us to completely avoid some of these events, such as school, work, or personal reasons, therefore it is important that we learn to manage them. So, whether you are experiencing some of these stress triggers because of work, school, family, or other personal reasons - it's important that we try to manage them.Stress management tipsStress doesn't just affect our mental and emotional health, but it can have effects on our physical body as well. Here are some of the ways that you can practice effective stress relief and stress management.Learn how to relax with breathingIf you find yourself feeling overwhelmed, worried, or under a lot of pressure, breathing exercises can help. They're a great way to relax and keep your head clear of the negative thoughts that may be clouding your mind (1). You can practise deep breathing by going to a quiet place where you can focus on your breathing. A simple breathing exercise with a regular rhythm to help you calm down can go something like this (2): Breathe in through your nose and inhale until your lungs are filled. Put your hands on your stomach when you do this, and feel your hands ascend and descend. Inhale slowly and regularly, counting 1 to 5. Exhale slowly, counting 1 to 5. Imagine the stress going away as you do this. Repeat this exercise until you feel calm. Exercise the stress awayThere's a reason why it's common to hear that exercise is a great method for stress relief. Exercise is known to make our bodies produce endorphins, the chemical that helps relieve stress and pain naturally. Now, this doesn't mean that you need to do excessive amounts of exercise to produce endorphins. Doing something as simple as aerobics, jogging, yoga, or Tai Chi can help you with endorphin production (3).Avoid unhealthy habitsOver the years, many of us have learned how to deal with stress in many different ways. Some of the most common ways people have learned to “destress” is by consuming alcohol and using tobacco/nicotine products. However excessive consumption of alcohol may lead to more stress as it can cause health issues (3). Using tobacco/nicotine products may appear to be a temporary stress reliever for many, but it's important to remember that these products can cause some serious health issues with breathing and blood flow down the road (3).Support stress management with supplementationA healthy and well-rounded diet can ensure that your body receives important nutrients to help it function. Supplementing your diet with the right minerals and vitamins can be helpful in cases where you are unable to meet your recommended daily intake.Here are the essential vitamins and minerals that you can consider as part of your daily supplementation plan:AshwagandhaAshwagandha is a herb that supports a healthy stress response in the body. It has been shown to safely and effectively improve a stress response in the body (4).MagnesiumBeing stressed increases the body's need for magnesium (5). Magnesium is needed by the body for hundreds of biochemical processes. The hormones that are released in response to stress can also lead to a decrease in magnesium in the body.B complexB vitamins help maintain a healthy nervous system which in return assists with stress management and mood (6).CalciumCalcium helps to initiate muscle contraction - specifically the regulation of heart muscle contractions (7). Stronger heart muscles enable us to exercise and work out more effectively, allowing us to better engage in this stress-busting activity.Vitamin B12Just like calcium, vitamin B12 can help with healthy stress release via exercise. This is because Vitamin B12 helps produce energy for the body that it needs when performing any kind of physical activity such as exercise. Like other B vitamins, vitamin B12 helps transform the food you eat into energy (8).Ginkgo BrahmiGinkgo and Brahmi enhance the body's adaptation to stress and helps relieve symptoms of stress (9). Gingko helps reduce stress and mild anxiety, and Brahmi shows to help with the normalisation of stress induced changes in regions of the brain (9).Facing stress will always be a part of our lives, but just because it's always there, it doesn't mean that we can't take the right measures to manage it. By practicing some of the healthy stress management tips given; and supplementing your healthy diet with the minerals and vitamins needed to fight stress - you can find yourself in a better position to handle stress. To get started on creating your own daily vitamin packs for stress, you can count on Vitable Australia's vitamin subscription service to help you out with just that! 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: Mayo Clinic. “Stress Management”. Mayo Clinic. Published (n.d) on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20044151. Accessed November 22, 2021. Health Direct. “Relaxation techniques for stress relief”. Health Direct. Published (n.d) on https://www.healthdirect.gov.au/relaxation-techniques-for-stress-relief. Accessed November 22, 2021. Cleveland Clinic. “Stress: 10 Ways to Ease Stress”. Cleveland Clinic. Published (n.d.) on https://my.clevelandclinic.org/health/articles/8133-stress-10-ways-to-ease-stress. Accessed November 22, 2021. Vitable. “Ashwagandha”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed November 22, 2021. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed November 22, 2021. Vitable. “B-Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed November 22, 2021. Vitable. “Calcium Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed November 22, 2021. Vitable. “B-12”. Vitable. Published (n.d.). On https://research.get.vitable.com.au/vitamin-b12. Accessed January 6, 2022. Vitable. “Gingko & Brahmi”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed November 22, 2021.
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Stress management with ginkgo and brahmi
The feeling of stressStress can come at any moment in a person's life. It is typically associated with a negative feeling of anxiety or frustration. In its most basic definition it is simply your reactive mechanism to a challenging or dangerous situation (1). It allows the human mind to decide whether to “fight or take flight.”Whilst short periods of stress in certain situations can be beneficial in allowing us to react appropriately to threatening situations, prolonged or constant stress may have negative effects on our health. Before going into how ginkgo and brahmi can help you with stress, let's learn more about stress itself.The science of stressTo better understand stress, we first have to get to know cortisol, a steroid hormone. Cortisol and stress are closely related. When stressed, a hormonal reaction tells your brain to adapt to a situation through a fight or flight mechanism. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located at the top of your kidneys, to release a surge of hormones, including adrenaline and cortisol (2).Also known as the primary stress hormone, cortisol helps control the body's use of fats, proteins, and carbohydrates; suppresses inflammation; regulates blood pressure; increases blood sugar; and can also decrease bone formation. It also controls the sleep/wake cycle, giving you a boost of energy to better handle a stressful situation (3).Stress and health problemsA small amount of stress can lead to increased alertness, energy, and productivity. For example, an athlete playing in a sport gets a rush of adrenaline, allowing him or her to perform with higher levels of energy.However, repeated or prolonged exposure to stress can have detrimental effects physically and mentally. Too much cortisol may lead to weight gain (particularly around the abdomen and neck), fatigue, muscle weakness, and easily bruised skin, among other health issues (4).While we may not be able to control all the situations we face, there are some lifestyle changes we can make to counter uncontrollable stressors.4 Tips for dealing with stressHere are some ways to relieve day to day stress:Exercise and healthy habitsRegular physical activity reduces inflammation and the risk of insulin resistance. It also stimulates the release of growth factors—chemicals in the brain that affect the health of neurons, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells (5).Exercise also improves your mood and sleep quality, as well as reducing stress by increasing your endorphins (5). The production of endorphins during a workout is also why you can associate the feeling of good mood that you feel after a quality workout (5). Aside from exercise, lifestyle factors can significantly impact the way you deal with stress. Avoid unhealthy habits that can lead to more complications later on, such as too much caffeine, binge drinking alcohol, or smoking (6).Mental stimulationLike most other muscles in your body, regularly flexing and exercising your brain can help maintain its health (6). Mental stimulation helps form new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" (6). Staying sharp and maintaining strong brain health helps to fight off overbearing stress.Rest and relaxationRelaxation is a crucial tool in fighting work stress. There are several online resources you can find on deep breathing techniques, meditation, among many other relaxation techniques. Of course, regular exercise and a balanced diet have also been well-documented to aid in stress relief, but when it can not be avoided, you can also look to incorporate some natural herbal vitamins into your daily routine.DietCertain nutrients we take in may help us adapt better to stress. These include omega-3 fatty acids found in fish, which support brain function. Vegetables also contain many vitamins that can help your body deal with the harmful molecules produced by your body when under stress. These include vitamins A, E, C, zinc, and copper (7). Supplements like ginkgo and brahmi may also help you better adapt to stress.Ginkgo and brahmi as stress relief supplementsThe traditional brain herbs ginkgo and brahmi have been traditionally used in Chinese and Ayurvedic medicine to support good sleep and enhance brain health (8).Ginkgo and brahmi in supporting brain functionThe ginkgo leaf has been used medicinally for thousands of years and is one of the world's oldest living tree species (9). Also known as the brain herb, ginkgo is a powerful adaptogen that supports brain function, concentration, and memory recall (9).Brahmi is a common herb that is also used in traditional Ayurvedic medicine. It is renowned as a powerful brain tonic. The nerve tonic exerts nootropic activity to enhance cognitive performance (9).Ginkgo and brahmi in relieving stress and mild anxietyTogether, ginkgo and brahmi can support the relief of symptoms of stress and mild anxiety (9). Separate studies have found that ginkgo shows a similar effect to anxiety-relief medication (9). Brahmi, on the other hand, has been found to have mild anxiety reducing effects greater than what is found with a placebo. Brahmi also has adaptogenic effects by normalising the changes in the brain brought about by stress (9).Stress relief supplementsOne way to ensure you incorporate ginkgo and brahmi in your diet is through supplementation. The high dosage of Vitable Australia's combination of 3,000 mg for both herbs in our ginkgo and brahmi blend makes it a powerful formula to enhance the quality of memory and recall in everyday life.Using high quality plant extracts and gentle solvents, the ginkgo and brahmi extraction ensures that the supplement resembles the composition of the natural plant. The high dosage combination of both herbs makes it a powerful formula to support brain function and reduce stress.Enhance your body's adaptation to stress with a natural solution today. Opt for Ginko and Brahmi extract vitamin supplements by Vitable Australia. We offer a vitamin subscription box where you can create the best vitamin packs tailor-made for you. For your convenience, we also have a vitamin delivery service that delivers your package right to your doorstep!Find out more about other supplements that can support stress: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: Health Direct. Stress. Health Direct. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed Dec 8, 2021. Mayo Clinic Staff. Chronic stress puts your health at risk. Mayo Clinic. Published July 8, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. Accessed Dec 8, 2021. John Hopkins Medicine. Adrenal Glands. Published on https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands. Accessed Dec 8, 2021. Health Direct. The role of cortisol in the body. Published May 2020 on https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body. Accessed Dec 8, 2021. Harvard Health Publishing. Regular Exercise Changes the Brain to Improve Memory Thinking Skills. Published April 9, 2014 on https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110. Accessed Dec 8, 2021. Harvard Health Publishing. 12 Ways to Keep Your Brain Young. Published Jan 29, 2020 on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed Dec 8, 2021. Campus Health. "Nutrition and Stress". The University of North Carolina at Chapel Hill. Published n.d. on https://campushealth.unc.edu/health-topic/nutrition-and-stress/. Accessed Dec 19, 2021. Vitable. Gingko and Brahmi. Published on https://www.get.vitable.com.au/products/ginkgo-brahmi. Accessed Dec 8, 2021. Vitable. Ginkgo & Brahmi. Vitable. Published n.d. on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed Dec 19, 2021
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How stress affects your hormonal health and what to do
Stress, a feeling of emotional or physical tension, can affect different aspects of our health. A survey done among Australian adults showed that 75% of respondents noted that stress affects their physical health while 64% reported that stress influenced mental health (1).Physical manifestations of stress are what most individuals first observe when in high-stress situations. For example, you may experience headaches or migraines, muscle tension, digestive disruptions, chronic tiredness, or even changes in complexion or sleep patterns (16). Mental wellbeing is closely related to these physical symptoms; you might notice a dip in mood and energy level, or even a diminished interest in activities or socialising. Though seemingly unrelated, these issues may be tied together by a common factor: the effect of stress on hormones. The body's endocrine system—the body's hormonal headquarters that regulates communication between other systems and hormone production—is especially sensitive to stress. And because the endocrine system plays a role in virtually all physiological processes that underlie both physical and mental health, changes in this system can subsequently manifest in the dysregulation of the body's normal functioning. When this happens, we then feel the effect of stress on hormones. Hence, effective stress management is not simply addressing the observable health issues stress brings about. You must be able to target the relationship of stress and hormones, ensuring that the balance between the two remains stable so as to protect your body from the ill effects of stress and hormones. Let's dive in deeper into how stress and hormones are related as well as how you can adjust your health regimen to better take this relationship into consideration.The purpose of hormonesMost people start learning about hormones in relation to adolescence, but in reality, hormones are a concern throughout one's life. Puberty may be prime time to talk about how hormones affect sexual development and maturity, but sex-related hormones are but a few of the array of hormones the human body produces. The body produces at least 50 hormones, all of which serve different purposes in our metabolism and weight regulation, muscle growth and repair, mood control, sleep, digestion, heart health, reproductive health and more (2).Hormones are released through different endocrine glands depending on their purpose. When different hormones reach their targeted cells, they attach themselves to the cells' receptors. When this process goes smoothly, cells are able to execute appropriate actions to fulfill all the body's functions.Effect of stress on hormonesThe body is usually able to keep hormonal processes in check by itself. However, stress can disrupt normal hormonal production and regulation, thus causing a myriad of health issues.Note that not all consequences of stress are harmful. Think about the hormone adrenaline, for example. It is our experience of stress that frequently triggers what we know as the body's “flight or fight '' response, an offshoot of adrenaline production that allows us to react appropriately to threats. Like adrenaline, there are a number of hormones released in the body during stressful situations that are necessary for survival.The kind of stress to be wary of is chronic stress that you are unable to manage effectively (5). Chronic stress can be a feeling of physical and emotional tension (3) or can be a result of long-term psychological pressure. Those affected by chronic stress describe the experience as being overwhelmed by a situation and their ensuing inability to alleviate the negative emotions (4). At its worst, chronic stress can cause illnesses, increase the risk of complications, and accelerate symptoms of existing health issues (18).Hormonal imbalanceDespite not having a history of hormone-related health issues, you may experience one of the most common results of the effect of stress on hormones: hormonal imbalances. A hormonal imbalance is when the endocrine system produces too little or too much hormones than what the body needs (6).The effect of stress on hormones can show up as slower digestion rate which causes stomach aches, slower metabolism affecting weight gain or loss, poorer sleep quality, disrupted menstrual cycles in women, lethargy, as well as increased emotional sensitivity, just to name a few things (4). The manifestations of stress and hormones should be temporary. Your body must be able to recover and return to equilibrium. Otherwise, if the effect of stress on hormones is not properly addressed, you may be putting your body at risk of developing difficult to treat illnesses and disorders (3). It's imperative to incorporate stress management techniques in your day-to-day activities to protect hormonal as well as overall health.Stress management to fight the effect of stress on hormones Despite the inevitability of stress, it's advisable to be mindful of how our body responds to stress and when it's time to take a step back to allow it to recover. It is best not to wait to reach the point where physical, mental, and emotional symptoms become unbearable. Proactive stress management is essential to fighting these health issues that are often propelled by the effect of stress on hormones. Below, we outline a few simple but effective stress management techniques ideal for those looking to include the health practice in their daily activities. Knowing stress triggers and their effects One way to better manage stress is to start by being able to identify what causes it (7). The relationship of stress and hormones is never the same for all persons. You may experience immense stress, or experience noticeable hormonal imbalances due to work or school-related reasons, family concerns, relationship woes, even being in certain situations or having to interact with specific people in your life. It also helps to observe how your stress manifests by logging the physical and mental symptoms you experience most frequently and under what circumstances. By understanding what triggers your stress, it will be much easier to anticipate the stress you know you will be facing and create reasonable steps to combat it. Things you can do include preparing a way to decompress after dealing with a stressful situation; you can call up a loved one, go for a walk around the block, or treat yourself to an activity you enjoy doing alone or with company. When possible, some individuals even choose to avoid or remove a stress trigger completely. They may change jobs, weed out certain people from their social circles, stop engaging in some activities, or enact drastic but positive lifestyle changes to help themselves. These conscious decisions you can make to combat the effects of stress and hormones may seem small in the beginning, but collectively, they form sustainable health practices that can have big effects on your well-being. Getting sleepSleep and stress have a two-way relationship (8). When you get at least six hours of uninterrupted nighttime sleep as is prescribed for adults, that feeling of waking up refreshed is tantamount to allowing your body enough time to recover from the stress of the entire previous day (9).On the other hand, it's easier to fall asleep when you do not feel stressed. The quality and length of sleep improves when the person feels less stressed especially right before bedtime (8). It's then recommended to find ways to release pent up stress before going to sleep so that you're able to reap the full benefits of sleep in relation to stress and hormones.As a side note, the body can also recover via other means besides sleep. The simple act of taking a brief respite from regular day-to-day activities on the weekends, in the evenings, or during brief vacations can have welcome effects on stress and hormones (19). When time to relax presents itself, do take full advantage of it and your body will thank you for it. Exercising and meditating Exercising regularly has been proven time and time again to be beneficial, having positive effects on the relationship between stress and hormones (20). For one thing, regular physical activity releases “happy hormones,” some of which are endorphins, that lessen feelings of stress (10) and relieve several physical manifestations of stress. Meditating to achieve a state of calmness has similar benefits (11) on hormonal health. This age-old practice redirects attention to more positive experiences in one's life as well as increases acceptance of all other situations one faces, including stressful ones, to reduce tension and anxiety. This change in attitude is known to improve bodily functioning, including the maintenance of the relationship between stress and hormones (21). Eating healthyEating well is also important in managing hormonal imbalances brought about by stress. Eating better can include minimising one's intake of excessive sugar and unhealthy fats (12, 13), while adding more foods packed with stress-busting nutrients that specifically address the effects of stress on hormones.For instance, nutrients from the herb ashwagandha are known to support a healthy stress response in the body and enhance the body's adaptation to stress (14). There are also foods that contain the eight B vitamins that make up vitamin B Complex, that are known to aid in stress and mood management (15).Exploring supplementsAs a final step, you can also consider taking supplements alongside a healthy and well-rounded diet to support stress management. Vitable offers subscription vitamins to help support the different concerns you have in your body. These are crafted into individual daily vitamin packs so that you get the right dosage and supplement every time.Create your own vitamin packs so that you'll only pay for your selection and consume only what you need. Have it delivered straight to your home through Vitable vitamin delivery to start your healthy habits right away.Enjoy the best personalised vitamin packs in Australia to support minimising the effects of stress on hormones with Vitable. Find out more about other supplements that can support stress: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: "Stress and Australians". WayAhead: Mental Health Association NSW. Published on https://wayahead.org.au/stress-and-australians/. Accessed on Jan. 14, 2022 “Hormonal System”. HealthDirect. Published Jun. 2021 on https://www.healthdirect.gov.au/hormonal-system-endocrine. Accessed on Jan. 14, 2022 “Stress and your health”. Medline Plus. Published May 10, 2020 on https://medlineplus.gov/ency/article/003211.htm. Accessed on Jan. 14, 2022 “Stress and your health”. Endocrine Society: Hormone Health Network. Published Oct. 2018 on https://www.hormone.org/your-health-and-hormones/stress-and-your-health. Accessed on Jan. 14, 2022 Salleh M. "Life event, stress and illness". The Malaysian journal of medical sciences. Published Oct. 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/. Accessed on Jan. 14, 2022 Ranabir, S., and Reetu, K. "Stress and hormones". Indian journal of endocrinology and metabolism. Published Mar. 2011 on https://doi.org/10.4103/2230-8210.77573. Accessed on Jan. 14, 2022 “Stress management”. Mayo Clinic. Published Feb. 26, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-relief/hlv-20049495. Accessed on Jan. 14, 2022 “Stress and sleep”. American Psychological Association. Published on 2013 on https://www.apa.org/news/press/releases/stress/2013/sleep. Accessed on Jan. 14, 2022 Suni, E. and Callendar. E. “What happens when you sleep?”. Sleep Foundation. Published Oct. 30, 2020 on https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep. Accessed on Jan. 14, 2022 “5 ways to reduce stress right now”. Queensland Health. Published Oct. 8, 2020 on https://www.health.qld.gov.au/news-events/news/how-to-reduce-stress-right-now. Accessed on Jan. 14, 2022 “Meditation: A simple, fast way to reduce stress”. Mayo Clinic. Published Apr. 22, 2020 on https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858. Accessed on Jan. 14, 2022 Stanhope K. "Sugar consumption, metabolic disease and obesity: The state of the controversy". Critical reviews in clinical laboratory sciences. Published Feb. 1, 2017 on https://doi.org/10.3109/10408363.2015.1084990. Accessed on Jan. 14, 2022 Mandøe, M., Hansen, K., Hartmann, B., Rehfeld, J. et al. "The 2-monoacylglycerol moiety of dietary fat appears to be responsible for the fat-induced release of GLP-1 in humans". The American journal of clinical nutrition. Published Jul. 15, 2015 on https://doi.org/10.3945/ajcn.115.106799. Accessed on Jan. 14, 2022 Salve, J., Pate, S., Debnath, K., and Langade, D. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. Cureus. Published Dec. 25, 2019 on https://doi.org/10.7759/cureus.6466. Accessed on Jan. 14, 2022 “B Complex”. Vitable Research Library. Published on https://research.get.vitable.com.au/b-complex. Accessed on Jan. 14, 2022 https://my.clevelandclinic.org/health/articles/11874-stress. Jan 2021 http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/basics/hormones.html. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987. Mar 2021 https://www.researchgate.net/publication/254897932_How_do_vacations_affect_workers'_health_and_well-being_Vacation_after-_effects_and_the_role_of_vacation_activities_and_experiences. Aug 2012 https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469. Aug 2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3500142/. 2012
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