Are you able to handle stress the same way you did before? It gets harder for most people as they age and this can be a problem for their health. Stress can increase the risk of chronic diseases, which are already present in the body due to a lifetime’s wear and tear.
Stress is Bad for Our Health.
To get through difficult times, we need our body’s stress response (“fight or flee”). Your body responds to a perceived threat by releasing hormones that cause your blood pressure to rise, and your heart, lungs, and muscles to work harder. It also releases fats and sugars to provide you with energy. Your body returns to normal operation when the danger has passed.
Stress can cause chronic inflammation, which is the constant activation of your immune system. This increases the risk for diseases like dementia, heart disease and stroke.
Fighting Stress.
Stress can be reduced by sleeping at least seven to eight hours per day, following a plant-based diet and exercising regularly. Integrative medicine specialist if you practice all these healthy habits you will become more resilient to the challenges of life.
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You can also try to reduce the stress response by calming down your body whenever you feel it. These tips can provide instant relief.
Relaxation is the opposite to stress. This exercise slows down your breathing and reduces stress hormones.
A simple breathing exercise to induce this state. For example, take 10 slow breaths both in and out. Try an imagery exercise. “Imagine yourself in your favorite vacation spot, perhaps the beach. Imagine the sights, sounds, and sensations of your favorite vacation spot, like the beach or nature. “Hold this image for several minutes and feel the relaxation.”
Stretching your muscles: When you are stressed, your muscles tighten up. Stretching can relieve tension. Inhale while sitting or standing. Then raise your arms above your head, join your fingers and stretch. Release your fingers. Exhale when you lower your arms. “Repeat three times”.
Take some time to relax: Being present in the moment can help you break the cycle of stress-inducing thoughts. You can use this as a real-time visualization exercise, where you are able to notice all your senses while you are doing something relaxing. It could be a cup tea with the warmth of your hands and the smell of the tea. Or it could be a mindful walk in nature or taking a shower.
Go for a walk: 150 minutes of moderate intensity exercise per week, like brisk walking is essential to all aspects of your health, even stress management.
Even a 10-minute walk can help you “burn off” your stress hormones and counteract muscle tension. It also releases the body’s feel good chemicals that promote relaxation. Ask your doctor if you can do other aerobic exercises if arthritis or another condition makes walking difficult.
Use humor: Laughter “internal running” and it may be a healing tool. Laughter reduces stress hormones, and is an expression of optimism and hope. Watch a funny movie or show, like your favorite ‘I Love Lucy’ episode.
Limit loud noises in your environment: Loud noise triggers stress. It makes you forget to be mindful and it is difficult to think. Wearing earplugs, noise-canceling headsets, or earplugs can help reduce loud noises, whether they are from traffic, neighbors, or people in your office or home.
Listen to soothing music: Instead of loud noises, pleasant music can help induce relaxation. Music therapy is an effective healing tool that’s used in many medical settings, from COVID-19 recovery to cancer treatment. You need to be fully present and involved in the sounds that you hear. Music won’t help if your mind is in a stressful situation.
Positive emotions are boosted by positive thoughts: Negative thoughts can be countered. You find three positive things to counter one negative thought or stressful feeling. She says to “count your blessings” such as having a warm home, a good meal and a safe place in cold weather.
Talk to yourself positively: “When your self-criticism is high, it triggers stress.” It helps to reduce stress if you praise yourself and give yourself support. Use the words: “You can achieve this.” You are smart, strong and have done more than you can imagine. You’re doing your best, even if the situation doesn’t turn out as you planned.
Ask yourself if you’re really going to benefit from it. We suggests that “as soon as you realize something is not as important as you think, it will buffer stress.”
Ask for help: While we all want to be independent and self-sufficient, it is okay to ask someone to listen to you or help with a task, like getting groceries, mowing your lawn or lifting something heavy. Stress can be reduced by relieving physical or mental burdens.
