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The ultimate Key to alleviate STRESS

Recommendations for Stress

* Learn to relax, daily practice of relaxation techniques such as meditation,Qi Gong or breath work can slow down your emotional reactivity, giving your body a chance to repair and center itself.

* Banish fast foods, start your stress less eating plan with a reduction of processed foods, sodas, refined carbs, sugars and saturated fats, which ranked among the highest in stress culprits.

* Re think your drinks, because you do not want to discount the role of liquids in your dietary plan. You may turn to caffeine to jumpstart a sluggish day, but it can do more harm than good because it boosts the production of adrenaline, another stress hormone.  Caffeine contributes to nervousness, disruptive sleep patterns, loss of minerals and vitamins. Try to replace coffee with green, black or oolong tea as it also contains caffeine, but with the additive effect of L-theanine, an amino acid that helps to ease tension.

* Eat a balanced breakfast containing high fiber, low sugar and protein is especially crucial because it gradually raises your insulin level, leaving you in good shape for the rest of the day.

* Try and eat a diet composed of at least 60% fresh fruits and vegetables, as they supply valuable vitamins and minerals, which are rich in flavonoids that scavenge and neutralize dangerous free radicals.

* Get daily exercise, one of the greatest secrets to getting out of your mind is getting in touch with your body, there is no better way to do that than through physical activity that can clear your mind, increase circulation and keep your stress under control.

* Get sufficient sleep every night, this may be difficult due to stress, yet very important.
The less sleep you get, the worse your stress will become, creating a weaker endocrine, nervous and immune system, the greater your chances of becoming ill are.

* In the middle of an extreme stressful situation, "practice deep breathing."  Inhale deeply through your nose while expanding your belly with your mouth closed, hold your breath for a few seconds and exhale through your mouth bringing your belly to the back of your spine. Try doing this for five times or until the tension passes.

* Monitor your internal conversations, the way we talk (Monkey Mind) to ourselves has a lot to do with how we feel about ourselves and our environment.  Do not repress or deny your emotions.  This only compounds stress.  Admit your feelings and accept them.  Holding on to strong negative feelings can be damaging, they will only surface later as an illness.

* Identify the sources of stresses in your life.  This can be an important first step in managing stress.  Take a stress inventory periodically to help you understand what is causing your problems. Avoid hassles if at all possible. “Identify the things that are  stressing you out and either eliminate them from your life or prepare yourself to cope with them.”

* Take time off from your routine.  Take a drive, walk, visit with friends, listen to music, go to the beach, read, dance, yoga or whatever you find relaxing.  Try to keep your thoughts in the present moment during this time so that you do not think about whatever it is that is causing your stress.

* Pursue a new hobby. Hobbies are great for relieving stress.  Take the time to do what you enjoy.  Don't feel guilty about spending time doing something for yourself, as your health is worth it.

*If you feel you simply cannot handle the stresses in your life, consider seeking outside help such as a qualified therapist who can assist you in assessing and handling your problems.  Acupuncture is extremely effective in treating stress, calming the nervous system, balancing the hormones, building the immune system, healing the digestive tract and preventing insomnia during stressful times.

* Herbs that can alleviate stress; Ashwagandha,  Bilberry, Cat nip, Lemon balm, Chamomile, Dong quai, Rhemannia, Schizandra, Pearl, Mu Li, Long gu, Hops, Passionflower, Kava Kava, Sour Jujube seeds, St. John's wort, Ginseng and Skullcap.


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