Simple Stress Reducers Hello everyone! My name is Heidi and I am here today to talk about stress, which most of us have, and easy ways to reduce daily stress through food, herbal supplements, teas, and exercise. Food, herbal supplements, teas, and exercise

Stress Causes of stress Problems caused by stress Work problems Relationship problems Money problems Lack of stress release Problems caused by stress Stiff neck/shoulders, back pain, and headache Sweating and upset stomach More chronic Decreased fertility and libido Heart disease Eating and skin disorders Skin and respiratory issues (UCLA Health, 2015) Stress is something most Americans deal with on a daily basis. This can be caused by problems at work, relationship problems, money problems, and the problem with not knowing or having the time to release that stress. Stress can cause all kinds of physical and emotional problems, such as, stiff neck and shoulders, back pain, headaches, sweating, upset stomach, constipation, and more. However, it can also cause more chronic health issues like decreased fertility and libido, heart disease, eating and skin disorders, skin and respiratory issues. This is why it is important to find ways to deal with and release stress daily.

Stress Relieving Foods Healthy Food Choices for Stress Farmers Markets Foods high in Vitamin C Citrus fruits Complex carbohydrates Whole grains, fruits, and vegetables Magnesium Greens, salmon, and soybeans Omega-3 Fatty Acids Salmon, tuna, nuts and seeds (UCLA Health, 2015) Eating a healthy diet can balance the effects of stress by strengthening the immune system, balance out moods, and reduce blood pressure. There are foods that help with stress. One is foods high in Vit. C as they boost the immune system. You can also take Vitamin C in pill form during high anxiety situations to reduces stress and blood pressure as it reduces the cortisol levels, which is a stress hormone. Complex carbohydrates such as whole grains, fruits, and vegetables, increase serotonin production, helping with blood pressure as another way to reduce stress. Magnesium found in spinach and other leafy greens, salmon, and soybeans are great for reducing fatigue and headaches, and helps with sleep in older adults. If taken in pill form can help premenstrual mood changes. Then there is the Omega-3 fatty acids found in fatty fish like tuna and salmon, and seeds and nuts like flaxseeds, pistachios, walnuts, and almonds.

Stress Relieving Foods cont. Healthy Comfort Foods Dark chocolate Oatmeal (UCLA Health, 2015) Some comfort foods for reducing stress is dark chocolate and oatmeal. Dark chocolate, when eaten in moderation, can improve cognitive function and mood. Some research has shown that if people with high anxiety eat some dark chocolate daily, it helps reduce their anxiety. Oatmeal can reduce some levels of stress hormones, while boosting the production of serotonin to help create feelings of calmness.

Exercise Reduces Stress Daily exercise Weights Twice a week Aerobic Five days a week for 30 minutes (Mayo Clinic, 2015) Exercise is a great way to reduce stress. Find something you enjoy doing, like walking, bicycling or Zumba, and do that at least five times a week for at least 30 minutes, which can be done in increments as well. Weight training twice a week is also great for strong bones. Exercise increases your endorphins putting you in a better mood and forgetting about your days stress. It also allows better sleep to decrease anxiety and depression.

Alternative Ways to Treat Stress Yoga Tai Chi Meditation (Mayo Clinic, 2015) Deep breathing Guided Imagery (NIH, 2015) Yoga and Tai Chi are two great ways to exercise. They combine slow moving exercise with meditation, so this is good for any age. It aids in mood, concentration, sleep, and stability. Meditation is a great way to relieve stress as well. If you can find the time to meditate, even as little as 10-15 minutes a day, you will notice a big difference. Deep breathing and guided imagery are two relaxation techniques you can use to decrease stress and relax as well.

Herbal Supplements and Teas Chamomile Mint Barley tea Passion flower Valerian root (UCLA Health, 2015) Here are some herbal supplements and teas that are commonly used to calm you. Chamomile, which is also good for stress related symptoms of insomnia and gastrointestinal issues. Mint promotes calmness. Barley tea relaxes the body aiding in relaxation and sleep. Passion flower aids in sleep disorders, anxiety, and nervous tension. Valerian root is used for treating anxiety and insomnia, however, this should only be used for short periods of less than a month. For your safety, always consult your doctor before using any herbal supplements.

Recap Stress causes health issues that may be long term Eat stress relieving foods to reduce stress Exercise at least five days a week to reduce stress and sleep better Meditation, Yoga, Tai Chi all help to reduce stress, calm the body, and think more clearly Herbal supplements and teas can help reduce stress, calm your mind, and help with sleep For more information check out the websites on the next slide Let’s recap. Stress causes health issues that can be long lasting. You can reduce stress by eating certain foods, exercising at least five times a week, and using herbal supplements and teas. Doing meditation, yoga or Tai Chi can help with stress as well as sleep and thinking clearly. And don’t forget deep breathing and guided imagery to help with stressful situations. For more information about stress management and the information I have given, you can go to any of the three websites I have listed on the next screen. They are all very informative.

References Explore Integrated Medicine. (2015). Eat right, drink well, stress less: Stress- reducing foods, herbal supplements, and teas. Retrieved from http://exploreim.ucla.edu/wellness/eat-right-drink-well-stress-less-stress- reducing-foods-herbal-supplements-and-teas/. Mayo Clinic. (2015). Healthy lifestyle: Stress management. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/stress-management/in- depth/exercise-and-stress/art-20044469?pg=2. National Center for Complementary and Integrative Health. (2015). Stress. Retrieved from https://nccih.nih.gov/health/stress. Watanabe, N., Furukawa, T., et. al. (2015). A mindfulness-based stress management program and treatment with omega-3 fatty acids to maintain a healthy mental state in hospital nurses (Happy Nurse Project): study protocol for a randomized controlled trial. Trials. Vol. 16, 1. pg. 1-12.