which can seriously affect overall health in the long run. . One of the most common physical reactions to stress is the tensing of muscles, which can ultimately trigger tension headaches, migraines and other musculosk- eletal conditions. Stress is also hard on your digestive system, , as it affects which nutrients your intestines absorb, influences how quickly food moves through your body, and can provoke you to eat more or less than you normally do. The disruption of your body’s natural digestive processes can cause nausea, pain, vomiting, heartburn, constipation, acid reflux or diarrhea.
Psychological Effects In addition to the various physi- cal effects of stress, it can also contribute to a number of mental and emotional disorders, includ- ing depression, anxiety, phobias, and panic attacks. This emotional stress can make it difficult to fo- cus, make decisions, think things through or remember things. Stress may also cause irritability, making you easily frustrated and impatient with others, and can even contribute to depression, anger, feelings of insecurity, and relationship conflicts. While the many physical effects of stress can be overwhelming, it is impor- tant not to ignore these psycho- logical effects as they also play a large part in overall health and vitality.
Stress Management Techniques So, what can you do to shift yourself into a healthier pattern and reduce stress? One of the
most effective and rewarding techniques is meditation, which encourages you to relax your mind and examine your inner self with a sense of honesty and compassion, rather than judgment and criticism. Meditation practice helps to let go of old patterns of stress, tension and distraction, and encourages a more spa- cious and relaxed state where our innate healing capacity can emerge. This process can inspire you to find a deeper source of real motivation to make healthy changes in your life.. Meditation also teaches that change comes about by taking small steps and making them part of your life rather than making dramatic leaps that you cannot sustain over time. Committing to just 15 minutes of daily meditation and breathing is a simple step that has profound benefits. Understanding the real damages of stress in your life will help you maintain motivation to incorporate consistent practices which reduce stress.
In addition to meditation, engag- ing in regular moderate exercise such as walking, yoga or swim- ming has proven stress-reducing benefits, as exercise releases positive stress-busting endorphins and can increase self-confidence and lower the symptoms associ- ated with anxiety and depression. Regular exercise also helps to improve your sleep, which can be compromised by stress, depres- sion and anxiety. In combina- tion with daily activity, eating a healthy whole foods diet rich in dark greens and chlorophyll-con- taining foods are helpful for treat-
aspiremag.net
ing stress. Since chronic stress can strip your body of essential B vitamins, it is important to obtain these nutrients, as well as mag- nesium and calcium, through diet or supplementation. Remember to avoid caffeine and sugar, as these stimulants can contribute to stress and depression.
Getting adequate sleep is also imperative to reducing stress. Stress can physically wear out your body, and without sleep, you will feel the effects of stress much more. Finally, work to reduce stress by learning to think differently. Knowing when to let something go and thinking positively about your life will help prevent you from being upset about minor things and worrying that you aren’t good enough. Su- pervising your thought process is only part of the battle, but if you work at easing stress with healthy -lifestyle and diet changes, you can largely avoid escalating anxi- ety issues.
”Dr. Isaac Eliaz is a respected author, lecturer, researcher, product formula- tor, and clinical practitioner. He has been a pioneer in the field of integra- tive medicine since the early 1980s. Dr. Eliaz is a frequent guest lecturer on integrative medical approaches to health, immune enhancement, and cancer prevention and treat- ment. Learn more about Dr. Eliaz by visiting
www.dreliaz.org.
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