压力的最佳补充:买方指南

压力是日常生活中正常的一部分。这是我们身体对变化的自然反应,以及我们如何处理对我们提出的新要求。You can experience stress in a variety of ways—either externally from your environment, or even internally, from your body as well as your thoughts. 

Stress can be short-term or long-term, but chronic stress affects the body and mind in ways that can sneak up on you. It’s estimated that between 70-80 percent of all visits to physicians are for stress-related disorders. If you’re feeling tired and stressed at once, in a brain fog, or unable to get rid of stubborn belly fat—chronic stress may need to be addressed. 

What Are the Signs of Stress?

Stress manifests itself in a variety of ways. Common signs of stress include:

  • 困难集中
  • Poor Sleep
  • 焦虑
  • 头疼
  • Digestive complaints including upset stomach, pain, heartburn, constipation, diarrhea, 
  • Fatigue or decreased energy
  • Loss of libido/decreased sex drive
  • Aggression
  • Appetite changes
  • 痤疮
  • Rapid Heartbeat
  • Muscle tension
  • Frequent colds/infections
  • Changes in weight (either weight gain or loss)
  • Hair loss

Best Supplements for Stress

You can’t escape stress, but you can learn to support your body’s natural responses as well as build coping methods that make dealing with stress easier. Here we present the best options in supplements, adaptogenic herbs, and other self-care essentials that can help you reset your body and get back to a place of balance.

Natural Vitality - Natural Calm Magnesium Anti-Stress Drink Unflavored - 8 oz.Natural Vitality - Natural Calm Magnesium Anti-Stress Drink Unflavored - 8 oz.What it is: Magnesium is an essential mineral required by our body to perform many functions. In fact, it’s often overlooked and forgotten about. Roughly 68 percent of Americans have been shown to consume less than the recommended levels of dietary magnesium.

How it works: Stress itself can increase the amount of magnesium our body uses and excretes, leading to deficiency. A number of symptoms for which stress is a triggering factor may also be triggered by a magnesium deficiency. These include muscle tension, headaches, anxiety, depression and fatigue. Magnesium supplementation may mitigate some of the deleterious effects of stress. It also promotes relaxation, as it helps to reduce tension and stress in cells throughout the body. 

Recommended product:Natural Calm Magnesium Anti-Stress Drink Unflavored by Natural Vitality

HOLY BASIL

Gaia Herbs (盖雅) -圣洁蓬蒿液体Phyto盖帽- 60 素食胶囊Gaia Herbs (盖雅) - Holy Basil Liquid Phyto Caps - 60 Vegetarian Capsules What it is: Also known as Tulsi, Holy Basil is an adaptogenic Ayurvedic herb. It’s indigenous to the Indian continent and highly revered for its medicinal actions. Adaptogens are herbs that increase resistance and resilience to stress. They aid the body in maintaining balance and homeostasis and supporting the adrenals. 

How it works: In Ayurvedic wisdom, Holy Basil has been used to support a healthy response to stress, nourish the mind and elevate the spirit. It does so by maintaining equilibrium among chemicals associated with the stress response. One research article concluded that Holy Basil may help individuals cope with psychological and immunological stress (1). Tulsi also may help with improving cognition and reducing anxiety that can often-times be associated with stress. 

Recommended product: Holy Basil Liquid Phyto Caps by Gaia Herbs (盖雅)

ESSENTIAL OILS

What it is: Essential oils are volatile aromatic compounds extracted from plants. The chemical makeup of volatile aromatic compounds in essential oils allow them to disperse quickly through the air. Most essential oils are used in the practice of aromatherapy and they are either inhaled (with the help of a diffuser) or diluted and applied directly to the skin. They are not meant to be used internally. There are over 90 commonly used essential oils, each with their own potential health benefits

How it works: While more research is needed, several studies have shown positive effects of essential oils for health-promoting benefits. One study found that an essential oil blend of lavender, roman chamomile, and neroli reduced anxiety, increased sleep and stabilized blood pressure in patients who underwent a cardiac stent insertion (2). Common essentials oils used for stress and relaxation include lavender, bergamot, lemongrass, roman chamomile, sweet orange, lemon or yuzu, and sandalwood. 

Recommended product: Aromatherapy Essential Oil Diffuser by Ancient Apothecary

ASHWAGANDHA

Organic India (有机印度) - Ashwagandha - 90 素食胶囊Organic India (有机印度) - Ashwagandha - 90 Vegetarian Capsules What it is: Much like Tulsi, Ashwagandha is an adaptogenic herb. It’s botanical name is Withania Somnifera and it is a member of the Solanaceae family. As the name “somnifera” suggests, this plant has calming and sleep-inducing properties. It is a very prestigious Ayurvedic herb and is one of the most commonly used and widely studied. 

How it works: It is referred to as a “royal herb” because of its rejuvenative effect on the body. It’s believed to have an effect on the immune system, neurological system, endocrine system and the reproductive system. Many trials have shown Ashwagandha to have stress-reducing activity. One study on 64 subjects found that Ashwagandha root extract was able to significantly reduce stress relative to the placebo group (3). 

Recommended product: Ashwagandha Vegetarian Capsules by Organic India (有机印度) 

MASSAGE THERAPY

HoMedics - Thera-P Deep Kneading Back Massager With Heat MCS-125H-THPHoMedics - Thera-P Deep Kneading Back Massager With Heat MCS-125H-THP What it is: At some point in our lives, most of us have had at least one massage. Massage therapy is the practice of rubbing and applying pressure to muscles and joints of the body to help alleviate pain and tension. There are many forms of massage that exist, including Swedish, deep tissue, hot stone, aromatherapy, reflexology, trigger point and more. Massage therapy is a well-known, non-invasive method of coping with stress. 

How it works: Massage therapy promotes many beneficial physiological effects such as dilation of the blood vessels, increased skin temperature, body relaxation, improvement of venous and lymphatic circulation and stimulation and healing of connective tissue. It is very commonly used to relieve pain and anxiety as well as promote overall well-being and reduce stress. For example, a study suggested that staff who received 20 minutes of massage twice a week for eight weeks reported lower levels of anxiety and sleep disturbance, and decreased blood pressure and heart rate (4).

Recommended product: Thera-P Deep Kneading Back Massager With Heat by HoMedics

拔地响根

Gaia Herbs (盖雅) -拔地响根液体Phyto胶囊- 60 素食胶囊Gaia Herbs (盖雅) - Valerian Root Liquid Phyto Capsules - 60 Vegetarian Capsules What it is: Valerian is an herb and a member of the Valerianaceae family. It is native to Europe and Asia. Most often the root of the plant is used in herbal preparations. It is considered a hypnotic and sedating plant that also has mild anxiolytic properties. It has been used for its medicinal properties for centuries. 

How it works: One of the most often associated complaints that come with chronic stress is poor sleep. Valerian is mainly used to treat insomnia, anxiety, and muscle tension/spasms, as well as nervous indigestion/IBS. Clinical research has shown that it improves overall sleep quality, shortening the time it takes to fall asleep as well and decreasing the number of perceived awakenings during sleep. One of the theories as to how valerian works is due to the fact that it binds to GABA-A receptors and inhibits enzymes which break down GABA. GABA is the main calming neurotransmitter in the body. 

Recommended product: Valerian Root Liquid Phyto Capsules by Gaia Herbs (盖雅)

L-茶氨酸

Vital Nutrients - L-Theanine 200 mg。 - 60 素食胶囊Vital Nutrients - L-Theanine 200 mg. - 60 Vegetarian Capsules What it is: L-Theanine is an amino acid found primarily in tea leaves of the Camellia family. One of the most well known of the Camilla plants is Camellia sinensis or green tea.

How it works: L- theanine is believed to reduce stress, promote relaxation and improve focus and concentration. It has been seen crossing the blood brain barrier within 30 minutes and providing benefits for up to five hours. One study found that after consuming a nutrient drink containing 200 mg of L-Theanine, individuals had reduced stress responses and also experienced significant relaxation (5).  

Recommended products: L-Theanine 200 mg. Vegetarian Capsules from Vital Nutrients 

Bliss Reduce Stress Carbonated Lifestyle Beverage White Raspberry by Neuro

 

What supplements or strategies have you used to reduce stress? Let us know in the comments below!

杰里米沃尔夫博士,ND
由杰里米沃尔夫博士,ND
Dr. Wolf is a Licensed Naturopathic Physician (N.D.). He completed his four-year medical training from the Southwest College of Naturopathic Medicine (SCNM) and Health Sciences. Dr. Wolf’s medical philosophy is based on a healthy balance of diet, exercise and proper nutrition to aid in the reversal of disease and stimulate the body’s innate ability to heal itself. A published author and researcher, Dr. Wolf is featured in publications such as MindBodyGreen and other mediums for health and wellness advocacy.
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