Tips to Help Relax and Reduce Stress

Almost everyone faces stress. We manage a lot of responsibilities every day. Along with all those responsibilities come the stress. Here are tips to help relax and reduce stress:

1. De-Stress with Diet

• Chocolate and Cocoa:  Certain antioxidant elements in chocolate and cocoa, like polyphenols, can provide health benefits and protect our body from oxidative stress. Studies have shown that eating dark chocolate every day may lower stress hormones in our body too.
• Avocados: Avocados are rich in B vitamins, which support healthy nerve and brain function. Vitamin B deficiencies have been linked to higher levels of stress and anxiousness. Avocados also contain potassium and healthy monounsaturated fats.
• Nuts: Nuts are another great source of B vitamins. Also, since stress can make our immune system more vulnerable, the antioxidant, heart-supporting vitamin E and the mineral zinc found in nuts can help give our immune system a much-needed boost, especially during cold winter months.
• Salmon: Omega-3 fatty acids in salmon can help protect our body from the negative effects of stress hormones and support our heart health.
• Oatmeal: Oatmeal can boost our serotonin levels and help feel satiated, reducing cravings.
• Herbal Tea:  The simple act of relaxing with a cup of tea can be a stress-busting ritual. Choose herbal teas with ingredients that help promote relaxation like Chamomile Tea. In addition, L-theanine, a unique amino acid that comes from green tea, can deliver antioxidant properties. It helps promote healthy relaxation without drowsiness or any side effects associated with other options.
• Dark Leafy Greens: Leafy greens like spinach, kale and Swiss chard contain lutein, an antioxidant, carotenoid that support eye health, skin health and heart health. Plus, they contain folate, which helps our body produce serotonin and dopamine, the two mood-regulating neurotransmitters. 

2. Combat Stress by Essential Oils

Aromatherapy and essential oils have long been lauded for their ability to promote relaxation and relieve stress.

• Lavender Oil  – Lavender oil has a soothing, floral scent and may help reduce nervous tension.

• Rose Oil – Rose oil may lift our mood and promote tranquility.

• Ylang Ylang Oil  – Ylang Ylang may relax our body and nourish our spirit.
• Chamomile Oil – Chamomile may be a calming scent that helps combat nervousness and agitation.
• Bergamot Oil – Bergamot oil may be relaxing, calm emotions and reduce tension.
• Frankincense Oil  – Frankincense may relieve stress and promote a sense of peace and relaxation.
• Vetiver Oil – Vetiver oil may be a soothing tonic for the nerves and calm the mind.

 3. Add Vitamins, Minerals and Herbs for Stress Relief

• Vitamin B – B vitamins support nerve and brain function and help the body make serotonin, norepinephrine and melatonin.
• Magnesium– Magnesium decreases stress hormones and supports a healthy nervous system.
• Melatonin – Melatonin helps regulate sleep and wake cycles and getting enough sleep can help improve our mood and reduce stress.
• Valerian Root– Valerian is calming and helps relieve anxiousness, promoting relaxation.
• Ashwagandha – Ashwagandha may help neutralize the effects of stress on the body and strengthens the immune system.
• Rhodiola– Rhodiola fights the physical and mental effects of stress by reducing stress hormones and providing mood support.
• Holy Basil Leaf – Holy basil is an herb native to India and is regarded as one of the most important plants in Ayurvedic practice. What makes the herb so unique is its remarkable anti-stress activity.

4. Tune in to Body and Mind

Being mindful is essential for combating stress. When we feel stressed, practice deep breathing exercises or take a walk to clear our mind. Another way is meditation. Doing yoga also helps. Exercise helps release feel-good endorphins that can help reduce stress and improve our mood.

5. Practice Single-Tasking to Reduce Stress

Just focus on one task at a time — Multitasking can be stressful.

6. Keep a Journal to Manage our Stress
Track our habits and feelings by keeping a journal or stress diary. Writing things down helps get them off our mind and gives space to explore our thoughts and feelings thoroughly. Similarly, keeping a log of when feeling stressed.

Pesticides and Health

While vegetables and fruits are essential components of a healthy diet, research suggests that pesticides in vegetables and fruits pose subtle health risks.

Women who reported eating two or more servings per day of produce with higher pesticide residues were 26 percent less likely to have a successful pregnancy.

A previous study of male participants found similar associations between consumption of high-residue produce and reproductive health. Both studies drew from couples seeking treatment at a fertility clinic and found that the frequency of eating fruits and vegetables with fewer pesticide residues was on the contrary not associated with fertility outcomes.

In the Rochester Young Men’s Study, participants who reported eating three or more servings of produce with low-to-moderate pesticides had about a 70 percent increase in sperm count and concentration compared to men who ate one or fewer servings daily.

Regarding the impacts on children, in 2012, the American Academy of Pediatrics issued a report that said that children have susceptibilities to pesticide residues' potential toxicity. The organization cited research that linked pesticide exposures in early life to pediatric cancers, decreased cognitive function and behavioral problems.

Moreover, several long-term studies of American children initiated in the 1990s found that children's exposures to organophosphates insecticides, were high enough to cause subtle but lasting damages to their brains and nervous systems. Children with higher concentrations of organophosphate and pyrethroid pesticides in their bodies are more likely to be diagnosed with ADHD (Attention deficit hyperactivity disorder).

Pesticides in Produce

The U.S. Department of Agriculture (USDA) found a total of 230 different pesticides and pesticide breakdown products on the thousands of produce samples analyzed.


For the 2018 Dirty Dozen list, it includes, in descending order, strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes and sweet bell peppers. Each  of these foods tested positive for a number of different pesticide residues and contained higher concentrations of pesticides than other produce.


The Clean Fifteen list of produce which least likely contain pesticide residues includes avocados, sweet corn, pineapples, cabbages, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplants, honeydews, kiwis, cantaloupes, cauliflower and broccoli. Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticide residues 

High pesticide residue score

Apples, apple sauces, blueberries, grapes, greenbeans, leafy greens, pears, peaches, potatoes, plums, spinach, strawberries, raisins, sweet peppers, tomatoes, winter squashes

 

Low to moderate pesticide residue score

Apple juice, avocados, bananas, beans, broccoli, cabbages, cantaloupes, carrots, cauliflower, celery, corn, eggplants, grapefruits, lentils, lettuce, onions, oranges, orange juices, peas, prunes, summer squashes, sweet potatoes, tofu, tomato sauces, zucchini

Benefits of Water (II) - Weight Loss

Water besides helps us flush out toxins, aids digestion, transports nutrients, maintains our body temperature and a whole lot more, it also helps with weight loss - drink water for fewer cravings, less hunger and a boosted metabolic rate.

One study showed that after drinking 500 ml (16.9 ounces) of water, a person may experience a 30% increase in metabolic rate after 10 minutes, which lasts around 30 to 40 minutes. Water also helps keep our body from retaining excess fluids and byproducts of fat loss as well as aiding our body in digesting the foods we eat. Also if we drink water before meals, we are less likely to overeat - sometimes when we think we are hungry, we are actually just thirsty. So reach for a glass of water first, about 10 minutes before every meal or snack.

How much water should we drink?

Our optimal water intake may vary based on our overall health, diet, environment, activity level and exercise routine. According to the National Academies of Sciences, Engineering and Medicine, an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women, i.e. 124 ounces of fluids for men and 92 ounces of fluids for women each day. Our daily consumption of food, beverages and water all contribute to how much fluid we take in each day.

Benefits of Water (I)

Our body uses water in nearly every process. Every single cell needs water to function.

Digestion

Hydration is needed for saliva production and to help break down food. Water supports the digestion of soluble fiber, which helps bowel health.

Fluid & Mineral Balance

Water helps balance fluid and mineral levels in the body.

Body Temperature

Water is essential to help regulate our core temperature and cool our body through sweat.

Healthy Blood Plasma Levels

Our blood plasma volume is affected if we do not take in adequate fluids each day, especially in a warm environment or during a workout.

Waste Removal and Detoxification

Our liver, kidneys and bowels use water to help rid of waste and toxins.

Lubrication and Protection

Water lubricates our joints and helps protect our spine, organs and tissues.

More Supple-Looking Skin

Water keeps skin moisturized and supple-looking, reducing the appearance of wrinkles and fine lines.

As skin is an organ, it needs water just like the rest of our body. But our skin cells are the last to get hydrated by the water we drink, so until our body is fully hydrated, our skin will not reap the benefits. Dry skin is less resilient and more likely to get wrinkles. Water can help hydrate our skin, giving it the appearance of being more supple and youthful.

Digestive Health

Drinking water helps stimulate the digestive process and encourages healthy digestion.

Mood Health

Staying hydrated helps keep feeling like the best and most energetic self.

More Endurance

Hydration levels can affect performance, endurance and motivation during physical activity.

Is Elderberry Good for You?

Numerous studies have shown the immune health benefits of elderberry and the bioflavonoids, antioxidants and vitamin A in elderberry are great for skin health.

Besides, elderberries are a source of vitamin C, vitamin B-6, calcium, potassium and iron.They are also a potent source of carotenoid pigments or flavonoids with antioxidant properties, including quercetin, which help protect cells from oxidative damage.

Compounds in elderberry may also help eliminate excess water from our system.

Immune Support
Many studies have highlighted the potential immune-boosting and health-promoting benefits of elderberry and bioflavonoids may help strengthen cell membranes.

Elderberries are a concentrated source of anthocyanins, a particularly powerful class of antioxidant flavonoids that boost immune health and help protect cells from damage.

Healthy Skin
The bioflavonoids, antioxidants and vitamin A in elderberry are great for skin health, helping to fight free radical damage which is one of the primary mechanisms of aging.

Fluid Balance
Elderberry may also have a diuretic effect, helping to eliminate excess water from our system.

Antioxidant Support
Elderberries are packed with antioxidant flavonoids. According to the University of Maryland Medical center, elderberry outranks blueberries, cranberries, goji berries and blackberries in terms of total flavonol content.