7 Keys to Reducing the Damaging Effects of Stress

In times of stress do you find your waistline quickly expanding? Often get sick? Ever wondered why?

Stress triggers “fight or flight” responses in the body

When we experience stress, our body responds by secreting very powerful adrenal hormones, including cortisol. Cortisol plays a very important role in the ”fight or flight” response. It triggers processes designed ensure the brain and body are alert and energized to deal with stress.

Excess cortisol is toxic to the body

When cortisol is secreted in response to day-after-day, unrelenting stress, cortisol has toxic effects.  

• Neurotoxin. Cortisol is a neurotoxin, which means it is toxic to the brain. Research shows a strong link between excess cortisol and Alzheimer’s disease and memory loss.
• Fat Storage & Weight Gain. Excess cortisol encourages fat storage and weight gain. Research shows that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips. Abdominal fat is correlated with cardiovascular disease including heart attacks and strokes. Excess cortisol also increases appetite
• Suppressed Immune System. Excess cortisol has been found to suppress the immune system and accelerates aging.

Excess cortisol can be stimulated by physical stress such as over-exercising, lack of sleep, dieting, and poor nutrition; mental stress such as a high stress work environment; and emotional stress such as a death of a family member or even just too many demands on your time.

Anti-Stress Essentials

The following are 7 keys to reducing the damaging effect of stress.

(1) Drink water. Staying hydrated is essential for stress management. When dehydrated, energy decreases and we are ability to deal with stress is diminished. For optimum hydration, drink ten 8oz. glasses of pure water every day. Aim to drink one glass of water every hour you are awake.

(2) Eat small meals often. Blood sugar levels remains stable for about four hours after a meal before it begins to drop rapidly. When your blood sugar is low, mental, physical, and emotional energy decreases and stress increases. Eat small meals about every four hours.

(3) Avoid stress-inducing foods. Processed carbohydrates (e.g., sugar, white flour, breads, pasta, cakes, pastries and white rice) cause a blood sugar spike thus triggering your body to overproduce insulin. Excess insulin causes your blood sugar causing cortisol to be released.

(4) Emphasize stress-reducing foods. Start every meal with 4-6 ounces of lean, complete protein (e.g., whey protein salmon, tuna, white fish, egg whites, chicken breast and turkey). Protein is your greatest energizer. It fills you up, keeps your blood sugar stable and reduces cortisol production.

Click here to learn more about the health benefits of protein and whey protein.

Lean protein when combined with good fats slow down the conversion of the carbohydrates into glucose in your blood stream, making them time-released, therefore keeping your blood sugar stable and controlling the release of insulin and cortisol.

(5) Take essential anti-stress supplements. When under stress, the body produces large amounts of free radicals, the most significant cause of aging and degenerative disease. Antioxidants such as beta carotene, Vitamin C, and Vitamin E stop the effects of free radical damage.

Click here to learn more about the health benefits of antioxidants.

Stress also increases the body’s need for B-vitamins which are essential for energy production. A high quality, broad spectrum multi vitamin with extra antioxidants such as EnergyFirst VitaEnergy Mega Complete One Mega Multi as well as B-complex vitamins such as EnergyFirst Ultimate B Complex are essential to help your body deal with stress.

(6) Exercise. Aerobic exercises such as walking, swimming, jogging, and stair climbing, as well as yoga and stretching, are proven to reduce stress.

(7) Breathe. Oxygen is essential for stress management. The more oxygen you get to every one of your cells, the more energy you will have to deal with daily stress. Taking a few minutes out of your day to breathe deeply in a quiet space can reduce stress instantly.

Adopt these anti-stress essentials and, before you know it, you will be feeling better and dealing with stress more effectively than you ever though possible.