{"id":1132,"date":"2017-07-03T14:49:15","date_gmt":"2017-07-03T14:49:15","guid":{"rendered":"http:\/\/www.myvitaminpacks.com\/mvp\/?p=1132"},"modified":"2022-12-05T07:55:41","modified_gmt":"2022-12-05T07:55:41","slug":"simple-ways-to-reduce-stress-anxiety","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/simple-ways-to-reduce-stress-anxiety\/","title":{"rendered":"Top 7 Tips to Reduce Stress"},"content":{"rendered":"Oh, stress! \u00a0While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. \u00a0In our culture we tend to very busy and carry a lot of stressful thoughts around with us, which can cause negative effects to our mood, relationships, and health.We have two main divisions of the nervous system the parasympathetic and sympathetic. The parasympathetic stimulates automatic processes like \u201crest and digest\u201d and the sympathetic as the \u201cflight or fight\u201d. During times of stress the sympathetic nervous system stimulates the release of hormones from what is referred to as the hypothalamic-pituitary-adrenal axis (1). These hormones include adrenaline, norepinephrine, cortisol and angiotensin II. This hormone cocktail causes your heart rate to speed up, increased blood flow to skeletal muscles and raises blood sugar to fuel muscles for the impending fight or flight! But of all these hormones it is the atherosclerotic plaque building impact that Angiotensin II which is we need to lessen stress (2).Although it isn\u2019t possible to completely get rid of stress (it does serve a purpose!), we can learn to manage it better. \u00a0Here are our top seven tips for reducing stress to help you release the negative energy that may be holding you back from inner peace.1. \u00a0Get enough sleepAdequate, quality sleep is critical. \u00a0Even the smallest problems feel insurmountable when you are tired. \u00a0Sleep helps regulate your hormones, appetite, and mood. \u00a0Aim for a minimum of 8 quality hours of sleep a night.2. \u00a0Laugh your heart out Laughter really is the best medicine! \u00a0Laughing enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain. \u00a0Laughter can also stimulate circulation and aid muscle relaxation, both of which help reduce some of the physical symptoms of stress. Watch humorous movies, videos, and tv shows or listen to humorous podcasts to keep you laughing.3. \u00a0Develop a positive attitudeNegative thoughts manifest into chemical reactions that can affect your body by bringing more stress into your system and decreasing your immunity. \u00a0In contrast, positive thoughts actually release neuropeptides that help fight stress and potentially more-serious illnesses. \u00a0Practice positive thinking and surround yourself with positive quotes, music, and affirming people.4. \u00a0Be physically activeExercise isn\u2019t just good for your physical health and weight status, it can also help relieve tension and anxiety that you may be carrying around in your body. \u00a0As you begin to regularly release your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do. Aim for a minimum of 10-30 minutes of activity each day. \u00a0Remember that any form of exercise can provide you with mood-boosting benefits, the important thing is just to move!5. \u00a0Relax or meditateTake some quiet time for yourself. \u00a0If stress has you anxious, tense or worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace. \u00a0I would recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. \u00a0If you\u2019d like to get even more stress relief, aim for 30 minutes to an hour. \u00a0Meditation not your style? \u00a0Tai chi and yoga can deliver the same relaxation benefits.6. \u00a0Build your relationships with othersAs amazing and capable as we all are, no one should have to go through hard times all alone. \u00a0Building and nurturing relationships with others helps give you support and perspective. \u00a0Compliment others daily, show gratitude, and applaud those who did a good job. \u00a0Another important part of this- forgive. Holding onto grudges will only cause you more stress and pain.7. \u00a0Nourish yourselfIf feeling stressed or anxious, food should be your ally, not your enemy. \u00a0Proper nutrition is vital when managing stress. \u00a0Do your best to eat balanced meals with protein, complex carbohydrates and high-quality fats every 3-4 hours. \u00a0This will help keep your blood sugar balanced and will support your mood and energy. \u00a0Also essential, limiting alcohol and caffeine which can deplete long-term energy stores and create anxiety or depression.If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health\u2019s benefit!This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.SourcesSaavedra, J. M., &amp; Benicky, J. (2007). Brain and peripheral angiotensin II play a major role in stress.\u00a0Stress: The International Journal On The Biology Of Stress,\u00a010(2), 185-193. doi:10.1080\/10253890701350735Kai M Schmidt-Ott, Shuntaro Kagiyama, M.Ian Phillips, The multiple actions of angiotensin II in atherosclerosis, Regulatory Peptides, Volume 93, Issues 1\u20133, 25 September 2000, Pages 65-77, ISSN 0167-0115, https:\/\/doi.org\/10.1016\/S0167-0115(00)00178-6. \u00a03. Tiffany Field, Yoga research review, Complementary Therapies in Clinical Practice, Volume 24, August 2016, Pages 145-161, ISSN 1744-3881, https:\/\/doi.org\/10.1016\/j.ctcp.2016.06.005.","protected":false},"excerpt":{"rendered":"<p>Oh, stress! \u00a0While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. \u00a0In our culture we tend to very","protected":false},"author":65,"featured_media":2130,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[695,680,740],"tags":[],"class_list":["post-1132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cognitive-care-support","category-nervous-system","category-stress-support"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/1132","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=1132"}],"version-history":[{"count":9,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/1132\/revisions"}],"predecessor-version":[{"id":11283,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/1132\/revisions\/11283"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/2130"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=1132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=1132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=1132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}