By Marion Colledge
Stress.
We all talk about it, but what does it actually mean? According to the NHS, ‘Stress is the feeling of being under too much mental or emotional pressure. Pressure turns into stress when you feel unable to cope.’
This can mean many different things for us, especially in the current situation. You may feel stressed because of too much work, too little work, finances, a difficult relationship, chronic illness, or simply anxiety about being in lockdown. It’s also very relevant to think about stress in the context of lifting lockdown, as that brings with it a myriad of new challenges. Are you someone who quite likes the simplicity of life as it is right now and you’re maybe dreading having to get back out there and socialise, get on trains or buses and physically going back to work? Kids and teenagers have lost the best part of a year of face to face learning and might now feel the pressure of performing well and of being back in a social situation like the classroom which can be stressful.
But not all stress is bad. We need a certain amount of it in every day life in order to feel motivated, curious, energetic and to perform well.
A lot of our current understanding of the stress response is based on Hans Selye’s (1907 - 1982) stress theory. According to this, there are 3 stages of stress: first we enter the acute phase - the adrenal glands release hormones such as cortisol, adrenalin and noradrenalin. Our heart rate goes up, our mind is sharpened, muscles tighten, blood pressure goes up. We are ready to face the challenge. If the stress continues we enter the resistance phase where we still have increased cortisol to help us cope but after a certain time this will drop and we enter the stage of exhaustion, often talked about as adrenal fatigue. Not only has cortisol production now dropped but it also has had an impact on many other areas in our body, like our brain function, mood, sex hormones and immune system.
So what can we do when we feel so stressed or fatigued that we think we can’t cope? We need to support the body during phase 2 and phase 3 to prevent it from getting too depleted, because that’s when we start showing symptoms like feeling anxious, problems sleeping, low mood, irritability, extreme fatigue, recurrent infections, chronic pain etc.
Here are some suggestions on how to support your body during these times:
Magnesium
Magnesium is involved in lots of processes in the body. It’s important for nerve and muscle function and essential for energy production. Magnesium-rich foods include green leafy vegetables, Brazil nuts, cashew nuts, almonds, pumpkin seeds, lentils, chickpeas, beans and raw chocolate.
B Vitamins
B Vitamins get depleted during prolonged stress. They are important for a healthy nervous system which is crucial for your ability to cope with stress. Foods rich in B-Vitamins include salmon, green leafy vegetables, good quality beef, chicken, turkey, eggs, lentils, beans and chickpeas.
Green Tea
Green tea contains an amino acid called L-Theanine which has been found to reduce anxiety, calm the mind, improve brain function and relieve insomnia. It does also contain a small amount of caffeine so should be consumed in the first half of the day.
Adaptogenic herbs
Adaptogenic herbs can help to modify the stress response and help you cope with stress better and for longer. They can be taken as teas, tinctures or capsules and include Ashwagandha, Rhodiola and Siberian Ginseng.
Daylight
Daylight: The body needs daylight, ideally in the morning, in order to convert serotonin into melatonin later in the day. Melatonin is produced by the body when it gets dark and is essential for a good night’s sleep.
Relaxing herbs
Relaxing herbs, also called nervines, can be used to help you relax at the end of the day, reduce anxiety and improve sleep. They include Oatstraw, Passionflower, Chamomile and Hops.
Yoga
Meditation, Yoga and Breathing Exercises have all been found helpful in reducing stress and anxiety.
Indian Head Massage
Indian Head Massage increases blood and oxygen supply to the scalp and improves lymphatic function for better detoxification. It can also help to relax built-up tension in shoulders, neck, jaws and face which often happens during stressful times.
Have some fun!
Do something you enjoy even with the current limited options. Meet or call a friend, listen to music and dance, watch some comedy, do some gardening, painting, whatever floats your boat. Having fun has been shown to increase serotonin (happy hormone!) production, reduce stress, encourage a positive outlook and improve sleep.
Book An Appointment
If you would like some guidance with any of this; Marion is available for consultations and massages at The Honor Oak Wellness Rooms, back in person from mid-April.
Online or phone appointments can also be arranged. Email Marion directly: marioncolledge@gmx.de
Marion Colledge
@herbs_nutrition_wellness
Medical Herbalist BSc(Hons) with Nutritional Therapy
Massage Therapist ITEC
Manual Lymphatic Drainage Practitioner (Vodder) MLD UK