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Men's Health Month: Relax, Rest, Recharge
Top Tips to Soothe Stress

Men’s Health Month is a great reminder to take charge of your health. Increasing evidence points to a relationship between heart health and stress, according to the American Heart Association. So one of the first-line ways to protect your health is to find ways to lower the stresses in your life. While some stress is healthy, unwanted, prolonged stress can be harmful. According to research or other evidence, the following self-care steps may be helpful.

  • Get some extra C: Help normalize stress-hormone levels by taking 1 to 3 grams of vitamin C every day
  • Relax with rhodiola: Taking 170 mg a day of a standardized herbal extract during stressful phases may improve your feelings of well-being and support mental function
  • Work in a workout: Improve your resistance to stress by enjoying routine aerobic exercise
  • Participate in a program: Find a stress-reduction program that includes group counseling, instruction in coping skills, relaxation training, and other helpful techniques
  • Check out tyrosine: Occasionally taking this amino acid before a stressful activity can help maintain your mental capacity; calculate 150 mg for every 2.2 lbs of body weight and split into two doses (take the second dose 40 to 90 minutes after the first)
  • Focus on flaxseed: A good source of fiber and omega-3 fatty acids, flaxseed has been shown to reduce the blood pressure–elevating effect of stress in one study

About This Condition

The popular idea of stress in relation to human health is often described as an unpleasant mental or emotional experience, as when people say they are “stressed out.” This expression relates primarily to the idea of prolonged or sudden and intense stress, which can have unpleasant effects on the body, impairing the ability to function, and even harming health. However, the biological concept of stress is much more broadly defined as any challenge (physical or psychological) that requires an organism to adapt in a healthy manner. In other words, responses to stress can sometimes be of benefit when the organism is strengthened by the experience. The discussion below focuses on reducing the effects of excessive, unwanted stress.

Symptoms

Symptoms may include anxiety, fatigue, insomnia, stomach problems, sweating, racing heart, rapid breathing, shortness of breath, and irritability. Many health problems have been associated with various kinds of sudden or long-term stress, including alcohol abuse, asthma, chronic fatigue, erectile dysfunction and male infertility, fibromyalgia, headaches, heart disease, high blood pressure, immune system dysfunction, indigestion, irritable bowel syndrome, mood disorders such as anxiety and depression, peptic ulcers, pregnancy complications, rheumatoid arthritis, skin diseases, impaired wound healing, and others. Problems with recovery from surgery and impaired workplace performance are also associated with excessive stress.

Healthy Lifestyle Tips

Nonsmoking: While cigarette smokers often describe their habit as relaxing, smoking is associated with increased stress levels, and stopping the habit eventually results in reduced feelings of stress.

Moderate drinking: Drinking alcohol can reduce feelings of stress, but using alcohol regularly in response to chronic or repetitive stress can lead to an unhealthy dependency.

Exercise: Exercise has long been thought to have potential benefits to mental health and stress reduction; however, exercise can also be stressful when it is intense or competitive. Many preliminary studies have found that regular exercisers score better on measures of psychological well-being and perceived stress, and that people who improve their exercise habits develop changes in their mental attitudes that are associated with better resistance to stress. A controlled trial found that a single session of aerobic exercise reduced the anxiety associated with a subsequent experience designed to be psychologically stressful. However, studies of overall aerobic fitness have found that people with higher fitness levels are not different from those with lower fitness in their resistance to stress.

One preliminary study gave aerobically fit and unfit women a mentally stressful test, and found no differences between them in physical or psychological measures of their stress reaction. Another preliminary study found that while physical activity was associated with reduced stress symptoms, having high aerobic fitness had no influence. This may mean that effects other than improved aerobic fitness, such as an improved self-image or the social support from belonging to an exercise group, are responsible for the benefits of exercise on controlling stress. A preliminary study in Thailand found that postmenopausal women who completed an aerobic exercise program consisting of 40- to 50-minute sessions twice weekly for 12 weeks had improved scores on a questionnaire designed to measure psychological stress. In a controlled trial, cancer patients hospitalized for chemotherapy who exercised for 30 minutes daily until discharge had significant improvement in several measures of psychological distress, while a similar group who did not exercise showed no change in these measures. In a controlled trial, 10 weeks of aerobic exercise resulted in healthier responses to acute mental stress in college students compared with students who did no exercise.

Holistic Options

Mind-body medicine: A branch of healing that focuses on the role of thoughts and emotions on physical health, techniques used in this healing system include biofeedback, relaxation training, tai chi, yoga, and meditation, which affect the nervous system in ways that could theoretically help people cope with stress. In a controlled trial, tai chi practice, meditation, walking exercise, and quiet reading all resulted in similar biochemical and psychological improvements in the response to a stressful experience. Meditation, practiced for spiritual reasons, for relaxation, or as part of the treatment of a disease, has been reported helpful for stress reduction in preliminary studies. A controlled study found 15 minutes of meditation twice a day reduced measures of stress in adolescents during two experiences designed to produce stress. Other controlled studies have found reductions in reported stress and related psychological measures after a program of meditation.

Stress reduction programs: Programs involving combinations of group counseling, instruction in coping skills and problem-solving, relaxation training, meditation, or other methods are effective for reducing stress and helping to prevent or manage health problems relating to stress, according to preliminary and controlled research.

Helpful Supplements

L-Tyrosine 150 mg for every 2.2 lbs (1 kg) of body weight, split into two doses taken before stressful activity (take the second dose 40 to 90 minutes after the first) Occasionally taking this amino acid before a stressful activity may help maintain your mental capacity.
Rhodiola 170 mg daily of a standardized herbal extract Rhodiola has been shown to promote feelings of well-being and support mental function.
Vitamin C 1 to 3 grams daily Studies have shown that supplementing with vitamin C helps to normalize stress-hormone levels.
Asian Ginseng Take an extract supplying at least 1.6 mg daily of ginsenosides, along with a multivitamin Supplementing with Asian ginseng has been shown to enhance feelings of well-being and improve quality of life in some studies.
DHA 1.5 to 1.8 grams daily Supplementing with omega-3 fatty acids, including DHA, may help improve responses to stress.
Eleuthero 2 to 3 grams per day of powdered root for 6 to 8 weeks, then stop 1 to 2 weeks, then again Eleuthero appears to have antistress effects. Supplementing with an eleuthero extract led to higher quality-of-life measures in healthy elderly people, according to one study.
Multivitamin Follow label directions Several studies have shown that a daily multivitamin-mineral supplement may help people better cope with chronic stress by improving concentration, mood, and energy levels.

Copyright © 2010 Aisle7. All rights reserved. Republication or redistribution of the Aisle7® content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newsletter is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. AISLE7 is a registered trademark of Aisle7 in the United States and other jurisdictions.

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