Today's world is very different from the times in which our parents or grandparents grew up. Modern technology has made our lives easier in many ways and we take it for granted. Our demands on technology products are ever higher, but so are the demands we make on ourselves. Stress is with us at every turn and most people have come to accept it as a normal part of everyday life. But the World Health Organisation has long warned of the harmful health effects that accompany stress. So in today's article, we'll talk about stress, but we'll focus primarily on how to combat it effectively.
What is stress and how does it arise?
Although stress-related health problems are typical of today, stress itself has historically been very deeply rooted in us. It is our body's natural reaction to a heavy stress, which can be both mental and physical. When we are exposed to stress, a number of processes take place in our body to ensure our survival. Such a response was understandably important, especially in the days when our ancestors had to face life-threatening situations around every corner. Today, we most often encounter stress caused by heavy psychological stress. It can be at work, at school, in personal or family life, it can be health-related or basically anything else. Today's fast-paced times mean that more and more people are exposed to stress almost every day.
There is no such thing as stress
I'm sure everyone knows the feeling all too well when they have an important event coming up that makes them nervous. It could be a race, an important interview at work or an exam at school. But such pre-performance jitters are not something we should want to avoid. On the contrary. While it is a common stress reaction, if the stress level is tolerable, it can positively affect our performance. This type of stress is called eustress and is the opposite of the distress that occurs when a person is faced with excessive stress. It is distress that results in negative effects on health and psyche. It is also important to distinguish between stress caused by psychological and physical stress. Although it may not seem like it at first glance, even physical stress puts stress on our bodies, which can have a negative impact on our health.
Negative effects of stress
Short-term exposure to stress is perfectly fine and can even improve our performance. However, in the long term, stress is not so beneficial. Better said, it is not beneficial at all. On the contrary, there is a very long list of negative effects on the human body that long-term exposure to stress causes. Probably the most serious are depression, anxiety, heart and blood pressure problems and, last but not least, an increased risk of heart attack. Rapid weight gain, hair loss, poor quality sleep and skin quality problems are not uncommon either. Women may suffer from menstrual problems, while men under prolonged stress may experience symptoms of erectile dysfunction and problems with premature ejaculation. It is therefore perhaps needless to say that facing stress on a long-term scale can significantly reduce a person's quality of life in all aspects.
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How to fight stress?
How to deal with stress? to combat, there are actually a multitude of very effective ways to eliminate it. Give at least some of them a chance and see for yourself.
Take up sport regularly
Numerous studies prove that regular exercise helps reduce the symptoms of stress. During sporting activity, the brain starts to release endorphins, which are responsible for improving mood. In addition, during training you can take a break from the worries of everyday life and focus only on your performance. But in reality, it doesn't even matter what your performance is. The important thing is that you enjoy playing sports. From my own experience, after a full day at work or school, there's nothing better than to work out or jog for a while.
Make time for good food
When a person is stressed during the day, he or she often settles for fast food, which, although filling, does not contain important nutrients for the body. Next time, try to take a little more time to enjoy your meals. You will find that you will enjoy it much more and feel more energetic. However, make sure that the food is of good quality. A burger from the nearest fast food joint is definitely not something you should settle for. A healthy lifestyle is the perfect way to relieve stress. And healthy food is an essential part of it. Once you change your eating habits for the better, you'll be surprised how much stress suddenly disappears from your life.
Get a good night's sleep
We spend up to a third of our lives sleeping. Even so, most people tend to overlook it and don't pay enough attention to it. In fact, quality sleep is incredibly beneficial to your health and many problems can be solved simply by working on its quality. Find out everything you need to know in our article 21 proven tips to improve your sleep.
Make time for friends and family
There's probably no need for a lengthy description of why time spent with friends and family has such a positive effect on our psyche. Around people close to you, you can relax, have fun, forget about everyday worries and enjoy even the ordinary little things. Partnerships are no exception, as they have an extremely strong influence on our mental state. And don't forget that sex is a major release of dopamine and oxytocin, the hormones responsible for feelings of happiness and belonging.
Start meditating
Of course, it's not necessary to fill your entire apartment with scented candles and spend motionless hours sitting in a Turkish chair in the middle of the room. Simply carve out a moment when you are alone and can focus only on yourself. Just lie back on the bed and relax. There are countless meditation methods you can try. Gradually you will find which one suits you. You only need to spend 10 minutes a day meditating, but once you get the hang of it, even this short time will be enough to clear your head perfectly.
Take a walk in nature
Most people spend their working hours in the "concrete jungle", which is not the best for the human psyche. This makes it all the more important to find time to spend in nature. This can be a short walk, or you can combine being in nature with sport and go for a run in the woods, for example. The greenery and fresh air are great stress relievers and once you start walking in nature, you won't want to miss it.
Are supplements worth taking?
Even if you spend time in nature, exercise regularly, eat a healthy diet and get good quality sleep, stress can catch up with you during the day. However, in some situations, you just can't bring yourself to go outside and air your head. That's exactly why it pays to use supplements that effectively help fight stress. But I'll point out at the outset that if you haven't got the basics covered above, you can't expect supplements to magically help you get rid of stress. As with training here, supplements alone won't get you any results. Many of the substances I'll talk about here can also be found in our article on the 5 best smart drugs.
Pink stonecrop
This plant is considered endangered in the Czech Republic because it has been widely collected in the past. The reason for this, of course, was its many medicinal properties. The pink stonecrop is an adaptogen, thus stimulating the human body's response to stress. But its benefits do not end there. Studies have shown that after just one week of using the rhizome, test subjects experienced a minimization of symptoms of chronic fatigue. Because of its amazing effects, it is often used as part of supplements used to promote productivity.
Ashwagandha
Similar to rosehip, ashwagandha, an herb widely used in traditional Indian medicine, also supports the health of the body. It effectively helps fight stress, which is also supported by scientific studies. Similar to the stonecrop, you can also find ashwagandha in a large number of dietary supplements. An example would be Nootropic Brain Fuel from Brain Gains.
L-theanine
This amino acid is known primarily for its ability to promote relaxation of the body and reduce stress hormones. In addition, it has a positive effect on the amount of alpha waves in the brain, which are responsible for productivity, sleep quality and, last but not least, strong immunity. It is found in large amounts in green tea, but you can also find it in countless supplements.
Magnesium
We previously discussed magnesium' s ability to combat stress in a separate article on magnesium. Unfortunately, it is magnesium that is the most deficient element in the bodies of athletes. For this reason too, quality minerals are the foundation of the supplementation pyramid. In addition to stress reduction, magnesium is also beneficial in the areas of sleep and recovery.
In conclusion, I would only add that stress is simply unavoidable in life. However, it is important not to get overwhelmed by it. The above advice will surely help you relieve stress and enjoy life a little more. If you have any questions, please do not hesitate to contact us in the comments.
Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.