NOURISHING US

Although the key to controlling stress lies in discovering its origin and finding ways to reduce its cause or live with it and adapt, a healthy and balanced diet, coupled with regular and enjoyable physical activity, some nutritional supplements, and why not, the help of essential oils can contribute to the body overcoming at least some of its negative effects.

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Regardless of whether the source or origin of stress is physical or emotional, the body reacts by pumping a hormone called adrenaline, which in turn triggers a series of hormonal and nervous responses throughout the body that prepare us for fight or flight.

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It is important to maintain good overall nutrition to cope with the adverse effects of stress. This includes following a healthy diet rich in good quality proteins, fiber-rich foods, unprocessed foods, and reducing the intake of pro-oxidant foods that generate greater stress on our bodies, such as alcohol, saturated fats, hydrogenated fats, and refined sugars.

When adrenaline levels rise during long periods of stress, a greater amount of vitamin C is required. Almost all animals can increase their own synthesis of this vitamin to cope with increased demand. Unfortunately, humans lost this ability and can only obtain this essential nutrient through diet. Failure to do so, by consuming foods rich in vitamin C such as oranges, kiwi, berries, peppers, tomatoes, or broccoli, can result in a deficiency of this vitamin with its attendant consequences.

Studies also reveal that a lack of vitamin C reduces the activity of macrophages, immune cells that literally eat bacteria and invading viruses. A smaller number of macrophages increases our susceptibility to colds and flu, which in turn contributes to depleting our reserves of vitamin C, creating a vicious circle.

The same happens with other vitamins. When exposed to long periods of stress, it is advisable to reinforce the immune system by consuming large amounts of foods rich in beta-carotene (precursor of vitamin A) such as carrots, dark green vegetables, and yellow and orange fruits.

Regular consumption of vitamins C and A, along with folic acid and zinc, is vital for the proper functioning of the immune system. Likewise, B-complex vitamins, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and cobalamin (B12) are essential during periods of stress, before, during, and after.

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On the other hand, there is magnesium, a multi-purpose supplement that helps relax the body, and its deficiency can prolong the side effects of prolonged stress. A study from 2005-2006, the National Health and Nutrition Examination Survey (NHANES), showed that most Americans consume less magnesium than recommended. Around 200 to 400 mg per day will be sufficient.

 

Herbal Medicine:

Herbal therapy has been used for years in cases of physical or emotional stress. The most commonly used herbs are valerian, chamomile, and lavender.

According to the "Practical Guide to Natural Medicine," valerian has been used for over 1000 years as a sedative and calming agent. Currently, it is being studied in the field of anxiety, sleep problems, panic attacks, and even headaches. In Japan, it is very popular and can be found on the shelf alongside sedatives and calming agents.

 

Adaptogens:

These are natural herbal substances that help combat stress. Among the most popular are green tea extract, ashwagandha, ginseng, and rhodiola rosea. By supplementing with an adaptogen before a stressful event, one can prevent common symptoms associated with anxiety and bodily tensions.

 

Proteins:

The body's protein needs can also increase in stressful situations. In such circumstances, it is especially important to include in our diet foods rich in protein, such as fish, chicken, turkey, lean red meat, eggs, soy protein, whey protein, or pea protein. The latter supplements have the advantage of offering pure protein, rich in essential amino acids, low or no fat, low or no sugars.

A diet low in protein can significantly reduce immune defenses and the ability to fight infections.

 

Essential Oils:

Aromatherapy or aromatology can be an easy and pleasant tool for managing and combating stress. Lavender, without a doubt, is the ultimate aromatic relaxant as it will help you if you suffer from sleep problems, depression, anxiety, or distress.

 

Respiratory Route:

Ideally, we should have both at home and in our workplace an essential oil diffuser and our essential oil kit to help us combat occasional stress. Lemon, orange, lavender, frankincense, cedarwood, ylang-ylang, vanilla, or combinations of these oils should not be missing in your home or workplace. If you do not have a diffuser, you can prepare a spray. To do this, you can use 40 ml of purified or distilled water, 10 ml of alcohol or vodka (without alcohol, the essential oil will settle at the bottom of the bottle since they do not mix with water alone), 20 drops of lavender, and 20 drops of lemon. Always shake before spraying. Store the mixture in a dark glass bottle. Note: You can also use combinations of oils already prepared by the manufacturer. An ideal combination for calming, bringing peace and serenity is lavender, orange, cedarwood, ylang-ylang, blue chamomile, and vanilla.

 

Topical Route:

The topical route is ideal for introducing essential oils into our bloodstream and benefiting from their magnificent properties.

Anti-stress roll-on 15 ml:

Essential oils of lemon (10 drops) and lavender (5 drops).

Fill with vegetable oil (carrier type, unscented) of sunflower, safflower, grape, olive, if possible with vitamin E.

Apply to wrists, solar plexus, nape of the neck, up to 6 times a day.

Action: soothing, relaxing, anti-fatigue, tonic for the nervous system.

Calm/relaxing massage (10 ml):

Essential oils of lavender (5 drops) and orange (5 drops) or the combination given above (5 ml). Complete the 10 ml bottle with vegetable oil (carrier type, unscented) of sunflower, safflower, grape, olive, if possible with vitamin E.

 

Apply a few drops to the solar plexus, nape of the neck, shoulders, and along the spine.

Ideal for use before going to sleep.

Action: soothing, relaxing, anti-fatigue, tonic for the nervous system.

A diet that helps combat stress consists simply of a healthy and balanced diet in which the right foods are selected. Regular exercise is also important as it stimulates the production of endorphins (natural substances that make us feel good) and improves physical fitness. Remember to drink water, as stress can affect our hydration. Nutritional supplements, herbs, and aromatherapy can also be of great help. Those who are under constant stress should consider changing their lifestyle or seeking professional help.

 

Bibliografía:

Consejo Europeo de Información sobre la Alimentación (EUFIC)

Stress Management Society, UK

National Center for Complementary and Alternative Medicine: Valerian

Huiles essentielles, santé, beauté et bien-être. Alessandra Moro Buronzo

Fatima Sole, La Botica Escondida