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8 Simple Ways to Control Stress!

8 Simple Ways to Control Stress!

Besides rebalancing hormones, simple modifications in posture, habits, thought, and behavior often go a long way toward reducing feelings of stress and tension. Here are 8 quick and simple things you can do immediately to help keep your stress level under control.

 

1. Control Your Anger:

Watch for the next instance in which you find yourself becoming annoyed or angry at something trivial or unimportant. Make a conscious choice not to become angry or upset – practice letting go. Do not allow yourself to waste energy and thoughts where it isn’t deserved. Effective anger management is a tried-and-true stress reducer.

 

2. Breathe:

Before reacting to the next stressful occurrence, take three deep breaths, into your abdomen and release them slowly. If you have a few minutes, try out breathing exercises such as meditation or guided imagery.

 

3. Slow Down:

Whenever you feel overwhelmed by stress, speak more slowly than usual. You’ll find that you think clearer and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech, you’ll also appear less anxious and more in control of any situation.

 

4. Complete One Simple To Do:

Jump start an effective time management strategy. Choose one simple thing you have been putting off (e.g. returning a phone call, making a doctor’s appointment) and do it immediately. Taking care of one nagging responsibility can be energizing and can improve your attitude.

 

5. Get Some Fresh Air:

Get outdoors for a brief break. Our grandparents were right about the healing power of fresh air. Don’t be deterred by foul weather or a full schedule. Even five minutes on a balcony or terrace can be rejuvenating.

 

6. Avoid Hunger and Dehydration:

Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration, even before you’re aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.

 

7. Do a Quick Posture Check:

Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain, and increased stress.

 

8. Recharge at the Day’s End:

Plan something rewarding for the end of your stressful day, even if only a relaxing bath or half an hour with a good book. Put aside work, housekeeping or family concerns for a brief period before bedtime to fully relax. Don’t spend this time planning tomorrow’s schedule or doing chores you didn’t get around to during the day. Remember that you need time to recharge and energize yourself – you’ll be much better prepared to face another stressful day. If you are feeling stressed, let’s get your hormones tested and see what I can do for you.

 

Dr. Sanjay Mohan Ram, N.D.

Can stress make my hot flashes worse?

Can stress make my hot flashes worse?

What are Hot Flashes?

Hot flashes are just one of many symptoms that can occur in perimenopause or menopause. There is an intricate pathway of hormones that come into play with regards to balancing hormones. Once key thing to remember is the role that the adrenal glands play in keeping our hormones balanced and supporting us in being symptoms free.

When we enter into our mid 40’s (or earlier for some women with premature ovarian failure), our adrenal glands begin to take a front seat to our hormone health. The adrenal glands are our “fight or flight” hormone producing glands. They produce the hormones that respond to panic, or keep up awake for long hours for those working in emergency setting. The adrenal glands also regulate blood pressure, blood sugar, and produce sex hormones. So if you are in a continuous state of stress, we can notice symptoms in all of these areas. High blood pressure or low blood pressure. Shakiness when we don’t eat regularly. Increased feelings of stress and overwhelm. And all of the symptoms of hormone imbalance. Hot flashes, insomnia, low sex drive and weight gain, just to name a few.


What can you do?

If you feel that stress is a culprit for your hot flashes, consider the following actions:

  1. Try and stick to a regular schedule for meals, exercise and sleep. Bedtime by 10pm is ideal. Keep your workout light. Exercise exhaustion puts further stress on the adrenal if you are not conditioned properly.
  2. Eat protein with each meal. Protein stabilizes blood sugar and keeps you from feeling shaky, and reaching for foods that are less than healthy.
  3. Try a B complex. Most people tolerate a B complex very well. Please take with food as it will cause nausea without food. It will also turn the urine bright yellow. This is completely normal.
  4. Pick 30 min a day to deal with the most stressful things on your list or in the news. 60 minutes might be more realistic for some, but let yourself really feel what you are feeling every day. I recommend the same for people who are grieving a loss. These feelings are much the same right now for most of us.
  5. Limit caffeine intake. If you have caffeine, have it with food and choose organic. Coffee and tea are very heavily sprayed and can be considered endocrine disruptors.
  6. Seed rotation. This is pretty old school Naturopathic Medicine, but it works! From the new moon to the full moon, incorporate ground flax and pumpkin seeds in your diet. From the full moon to the new moon, do the same with sunflower and sesame seeds. Nut butters work too. These combinations boost estrogen and progesterone, respectively.

Cathryn Coe, ND is a licensed Naturopathic Physician and owner of Edgemont Naturopathic Clinic.