Managing Stress Naturally: Remedies and Diet

Introduction

Stress can be defined as your body’s mental, emotional, or physical response to external stimuli. It’s a health concern that can lead your body into a panic/alert state, usually when threatened or startled by an event or situation. For instance, approaching work deadlines, a rocky relationship, or grieving the loss of a loved one.

While stress can help survival by preparing your body for an attack and improving your performance, chronic stress can lead to various mental and physical concerns, such as anxiety, forgetfulness, and depression. Beyond a certain level, stress can sabotage your performance and negatively impact your life.

If your body’s response to stressors is intense and prolonged, it may signal that you need help. Let us learn more about stress and the natural ways to manage stress and avoid the downward emotional spiral.

Also read Stress Management with Ayurveda

Signs of stress

• Reduced energy levels and difficulty sleeping- Chronic stress can disturb your sleep cycle that can reduce your energy levels and performance.
• Chronic pain and sickness- Stress might affect your immune system causing sickness. Stress also increases your cortisol levels causing pains and aches.
• Depression- Stress and other factors like family history, environmental factors, and medications might cause depression.
• Digestive issues- Stress brings about digestive issues like heartburn, constipation, and diarrhea.
• Change in appetite and weight issues- When you have stress, you might lose appetite or overeat without noticing. This can lead to weight gain or weight loss.
• Changes in sex drive- People having stress usually suffer from low libido.

Home Remedies for Stress

There can be a bunch of home remedies that may help manage stress. This primarily depends on the food that we consume. It can largely influence our mental state.

Here’s a list of foods that reduce stress and anxiety:

• Herbal Tea

  Enjoy a cup of herbal tea between work or chores to replenish your energy reserves and give your mind a brief escape from the stress. If you are looking for an alternative to mass-produced tea bags, you can prepare your own unique mix at home using ashwagandha, blue pea, ginger, holy basil, honey, and lemon as ingredients.



• Dark Chocolates

  Dark chocolates can lift your spirits and give you a sudden rush of energy to beat your Monday blues. You can nibble on a bar of dark chocolate at work, on the go, or whenever you feel you are being crushed by client deadlines or have too much drama to deal with in your personal life.

   

• Whole-Grain Foods

  Whole-grain foods keep your gut healthy and maintain your energy levels. As you feel less fatigued, you will‌ handle stress better and channel your energy productively rather than stressing over matters that you can’t control.



• Avocados

  Rich in Vitamin B, avocados are good for your mind and heart. Consuming Avocados every day can help reduce stress and anxiety to some level. You can eat avocados raw with a pinch of salt and pepper or spread avocado paste over the toast for a healthy breakfast.



• Nuts

  Nuts, like almonds, are a rich source of Vitamin E and ‌reduce anxiety and stress. Almonds help increase the level of magnesium and reduce the level of neurotransmitter serotonin in the brain.



• Strawberries and Oranges

  These are a rich source of Vitamin C. Among other benefits, strawberries and oranges can help reduce stress levels and lift your mood. Add these fruits in your daily routine. Avoid making smoothies with fruits as it hampers digestion.



• Probiotics

  Probiotics promote gut health, improve bowel movements, and keep you at ease all day long. Including buttermilk in your diet can give you excellent results.



• Fibre-rich foods such as oats and green vegetables.

  Fibre-rich foods are excellent for digestion and facilitating bowel movements while also assisting in stress management by stimulating the production of SCFAs.
  Drinking warm milk before bed can help if you have trouble falling asleep. It is one of the widely used Indian home remedies for sleep.

Ayurvedic Remedies for Stress & Anxiety

The ancient healing science of Ayurveda is premised on the principle that any illness results from a dosha imbalance and should be returned to its optimum levels. According to Ayurveda, stress and anxiety are caused by vitiated Vata dosha as it affects the Mano vaha srota.

The following Ayurvedic remedies can help calm your mind and manage stress by pacifying the Vata dosha.

Manasamithra Vatakam

Fortified with Vata-balancing herbs, such as Prishniparni, Kushta, and Pippali, Manasamithra Vatakam is one of the natural remedies for stress management. It also contains blue pea or Shankhapushpi, which helps improve memory function and boost your mood.

Ksheerabala thailam

Ksheera means cow’s milk, and Bala is a herb known as Sida cordifolia. Ksheerabala thailam is one of the widely used herbal remedies for stress management. It’s a foot massage oil used in stress management and sleep-promoting therapies. It works by stimulating nerve endings in the foot, promoting relaxation and restful sleep. Sesame oil is the base oil to ensure maximum epidermal penetration for stress relief.

Ksheerabala Thailam (Oil)

Foot Massage Oil for Deep, Restful Sleep

shop now

Ashwagandha

An adaptogen is a natural substance that enables the body to adapt to stress. Ashwagandha is an adaptogenic herb used by Ayurveda practitioners for over 2000 years to treat stress and similar mental disorders.

Consuming Ashwagandha in the proper dosage and duration can help regulate cortisol levels, pacify Vata dosha and ensure overall wellbeing. According to a study, consuming 300 mg of Ashwagandha for eight weeks shows better results than a placebo.

Also read Ashwagandha Effervescent Tablets

Bhringraj

One of the Ayurvedic remedies for anxiety and stress, Bhringraj can be consumed in the form of tea or used in massage oils for natural stress relief. It promotes blood circulation in the scalp and soothes tense nerves to promote relaxation and calm.

Ayurvedic Ways to Deal with Stress

Ayurveda describes three manogunas or qualities of mind-

• Sattva
• Rajas
• Tamas

Of these, Rajas and Tamas are Moanodoshas. These two manodoshas, along with dosha imbalance, are responsible for stress, anxiety, and other emotional disturbances. The dosha involved in stress is usually Vata pradhana Tridosha dushti. The imbalance Vata might lead to fluctuating emotions, fear, and anxiousness. Developing a proper regimen will help you keep your stress under control-

• Begin your day with a warm, nourishing drink. Avoid caffeine and prefer herbal teas. After consulting with your physician, you can also consume Herbal ghees like Brahmi Ghritham.
• You can do some light exercises and Breathing exercises like Pranayama.
• Indulge in a soothing self-abhyanga or oil massage with nourishing herbal oils like Dhanwantharam Thailam. Take a bath in lukewarm water.
• Consume warm, nourishing foods and include ghee in your diet. Avoid eating when stressed and consume food in a calm and peaceful place.
• Include spices like black pepper and ginger in your food.
• Avoid screen time before going to bed. Do a light Padabhyanga or Foot massage with Ksheerabala thailam to relax before sleep.

Key Takeaway

• Ayurveda can help manage stress and anxiety naturally.
• Some of the most effective Ayurvedic remedies for stress include Manasamithra vatakam, Ksheerabala thailam, and Ashwagandha.
• Taking home remedies for stress is another great way to deal with the problem.
• Following a healthy lifestyle and avoiding junk food can prevent stress and anxiety