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Nervous mother sitting on sofa in living room and holding her son in lap while working from home using laptop
壓力可以通過許多不同的方式表現出來——從情緒上的痛苦到背部或胃痛等身體症狀。身體的設計可以承受少量的壓力。當面臨壓力事件時,你的身體會釋放特定的激素,如皮質醇,從而激活一系列生理症狀。在車內險些產生事故後,你可能已經體驗過這種腎上腺素飆升的感覺。關鍵是在壓力事件過去後,身體會平靜和放鬆下來。對於慢性壓力,不會有停機的時間。
慢性壓力就像房子下面的水管緩慢洩漏一樣。隨著時間的推移,洩漏會加劇,曾經的一個小水坑可能會破壞整個地基。慢性壓力會使你的身體陷入戰鬥或逃跑模式,而壓力荷爾蒙的持續磨損會影響你的長期健康。
壓力管理和壓力恢復是相輔相成的。你可能無法完全避免某些壓力情況(例如有問題的工作環境),但你可以學習如何更好地管理你的反應。行為壓力管理技術與補充劑和生活方式行為相結合,可以幫助你管理壓力和相關症狀,同時支持恢復力。
雖然大多數人都知道睡眠對健康至關重要,但晚上好好休息並不總是那麼容易,特別是如果你已經在失眠的循環中掙扎。壓力和睡眠相互影響。身體自然晝夜節律的中斷會增加皮質醇水平,使你更難以入睡,即使你已經筋疲力盡。[i]睡眠衛生,或創造一個有利於睡眠的環境,是關鍵的第一步如果你與睡眠陷入掙扎。這意味著檢查你的睡眠環境(包括溫度、黑暗和噪音控制)以及你晚上放鬆的習慣,同時避免看屏幕、吃得太晚或在床上處理工作的電子郵件。
除了睡眠衛生之外,許多天然補充品還可以支持睡眠,而不會產生某些非處方藥或處方藥可能引起的副作用。大多數人都熟悉褪黑激素,但在你的醫療保健從業者的批准下,包括薰衣草、檸檬香脂草或纈草根等植物藥在內的替代解決方案具有促進睡眠同時支持焦慮感和平靜心靈的雙重好處,幫助你獲得一夜安眠。 [ii] [iii] [iv] [v]
體育活動對健康的好處延伸到減輕壓力,因為日常運動可以帶來更好的睡眠,改善情緒,甚至增強從壓力事件中恢復過來的能力。 [vi] 研究人員認為,由於運動會誘發與焦慮症狀相匹配的生理反應,(想想心臟跳動和出汗)。即使感覺來自壓力事件,身體也能更快地識別和恢復。 [vii]
多項研究還發現心理健康的改善與運動之間存在相關性。[viii] 一項薈萃分析發現,在針對一系列受試者的各種研究中,體育活動顯著改善了焦慮感。[ix] 這可能是因為運動可以影響影響積極情緒的神經遞質,包括血清素和多巴胺。你的身體也會通過各種形式的運動自然地產生內啡肽,從而緩解壓力和疼痛。這些神經遞質也可能有助於緩解對皮質醇或其他壓力荷爾蒙的反應。[x]
雖然咖啡的抗氧化劑含量驚人地高,[xi] 對某些人來說,大量的咖啡因可能弊大於利。 由於壓力會對能量水平產生負面影響,下午的拿鐵咖啡聽起來很誘人,但在一天晚些時候過量攝入咖啡因會增加壓力和焦慮感,同時破壞睡眠。
—雖然少喝咖啡是個好主意,但你可能不需要從生活中完全去除咖啡因。 綠茶經常被吹捧為咖啡的替代品,因為雖然它含有少量咖啡因(大約是咖啡的三分之一),但它還含有 l-茶氨酸。 L-茶氨酸是一種在綠茶或補充劑中發現的支持壓力的氨基酸,但不容易從飲食中獲得。 研究表明,它可以緩解偶爾的不安感並支持高質量的睡眠。[xii] 雖然有些人喝咖啡來提高注意力,但綠茶可能會提供同樣的積極認知益處。 [xiii]
適應原是植物藥,可幫助你的身體對壓力做出適當的反應。 [xiv] 這些草藥之所以得名,是因為它們似乎能適應每個人的需求。 有幾種類型的適應原,每一種都為壓力反應提供獨特的好處,從平息你的壓力荷爾蒙,提高能量水平,甚至支持睡眠。
最常用的適應原之一是南非醉茄 (Withania somnifera)。 南非醉茄是一種阿育吠陀草藥,可通過神經、免疫和內分泌支持增強壓力反應。 [xv]
有大量的證據支持南非醉茄能管理壓力的功能。在一項研究中,每天服用 60 天的南非醉茄的人與服用安慰劑的人相比,在不同方面都有改善,包括壓力水平,情緒和血清皮質醇測量值降低。 最近的另一項研究還發現,六週後,南非醉茄顯著改善了偶爾的身心壓力的症狀。[xvi]
奧米加-3 脂肪酸與壓力支持有關,可以轉化為改善抗壓能力。 低飲食中的奧米加-3 水平與情緒障礙有關。[xvii] 一項針對醫學生的研究發現,補充奧米加-3 脂肪酸可顯著改善情緒和壓力症狀,同時還減少炎症標誌物。[xviii]
雖然我們可以從飲食中獲取奧米加-3 脂肪酸,例如通過食用富含脂肪的魚或亞麻籽等食物,但許多人沒有吃足夠的奧米加-3 以達到必要的攝入量去滿足日常需求。 在這些情況下,補充劑會有所幫助。
你可能不會立即將鎂視為支持壓力的營養素,但這種重要的輔助因子可以幫助你應對壓力,甚至支持你的睡眠模式。 鎂有助於支持調節壓力反應的神經遞質的活動,但慢性壓力和睡眠中斷也會消耗鎂。 [xix] 研究還發現低水平的鎂與壓力、焦慮感和睡眠不足作鬥爭之間存在關聯。 雖然許多食物中都含有鎂,尤其是穀物、豆類和綠葉蔬菜,但許多人仍然攝入不足。 補充劑可以支持壓力症狀、情緒支持和睡眠,特別是對於那些鎂攝入量和狀態不佳的人。 [xx] [xxi]
抗壓能力並非由單一的行為改變或補充品而產生的。 飲食、生活方式和行為都可以作為一個角色來保護你免受慢性壓力的不良後果。假設你不能簡單地擺脫影響你的一切,這些自然選擇可以幫助你找到簡單而有效的解決方案來保持你的身體健康和能夠適應生活中的困難挑戰。
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參考資料:
[i] McEwen, Bruce S., and Ilia N. Karatsoreos. “Sleep Deprivation and Circadian Disruption: Stress, Allostasis, and Allostatic Load.” Sleep Medicine Clinics 10, no. 1 (March 1, 2015): 1–10. https://doi.org/10.1016/j.jsmc.2014.11.007.
[ii] Taavoni, S., N. Nazem Ekbatani, and H. Haghani. “Valerian/Lemon Balm Use for Sleep Disorders during Menopause.” Complementary Therapies in Clinical Practice 19, no. 4 (November 2013): 193–96. https://doi.org/10.1016/j.ctcp.2013.07.002.
[iii] Lillehei, Angela Smith, Linda L. Halcón, Kay Savik, and Reilly Reis. “Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial.” Journal of Alternative and Complementary Medicine 21, no. 7 (July 1, 2015): 430–38. https://doi.org/10.1089/acm.2014.0327.
[iv] Haybar, Habib, Ahmad Zare Javid, Mohammad Hosein Haghighizadeh, Einollah Valizadeh, Seyede Marjan Mohaghegh, and Assieh Mohammadzadeh. Clinical Nutrition ESPEN 26 (August 2018): 47–52. https://doi.org/10.1016/j.clnesp.2018.04.015.
[v] Shinjyo, Noriko, Guy Waddell, and Julia Green. “Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis.” Journal of Evidence-Based Integrative Medicine 25 (December 2020): 2515690X20967323. https://doi.org/10.1177/2515690X20967323.
[vi] Childs, Emma, and Harriet de Wit. “Regular Exercise Is Associated with Emotional Resilience to Acute Stress in Healthy Adults.” Frontiers in Physiology 5 (May 1, 2014). https://doi.org/10.3389/fphys.2014.00161.
[vii] Smits, Jasper A. J., Angela C. Berry, David Rosenfield, Mark B. Powers, Evelyn Behar, and Michael W. Otto. “Reducing Anxiety Sensitivity with Exercise.” (2008): 689–99. https://doi.org/10.1002/da.20411.
[viii] Mikkelsen, Kathleen, Lily Stojanovska, Momir Polenakovic, Marijan Bosevski, and Vasso Apostolopoulos. “Exercise and Mental Health.” Maturitas 106 (December 1, 2017): 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003.
[ix] Stubbs, Brendon, Davy Vancampfort, Simon Rosenbaum, Joseph Firth, Theodore Cosco, Nicola Veronese, Giovanni A. Salum, and Felipe B. Schuch. “An Examination of the Anxiolytic Effects of Exercise for People with Anxiety and Stress-Related Disorders: A Meta-Analysis.” Psychiatry Research 249 (March 1, 2017): 102–8. https://doi.org/10.1016/j.psychres.2016.12.020.
[x] Lin, Tzu-Wei, and Yu-Min Kuo. “Exercise Benefits Brain Function: The Monoamine Connection.” Brain Sciences 3, no. 1 (January 11, 2013): 39–53. https://doi.org/10.3390/brainsci3010039.
[xi] Liang, Ningjian, and David D. Kitts. “Antioxidant Property of Coffee Components: Assessment of Methods That Define Mechanisms of Action.” Molecules 19, no. 11 (November 19, 2014): 19180–208. https://doi.org/10.3390/molecules191119180.
[xii] White, David J., Suzanne de Klerk, William Woods, Shakuntla Gondalia, Chris Noonan, and Andrew B. Scholey. “Anti-Stress, Behavioural and Magnetoencephalography Effects of an L-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial.” Nutrients 8, no. 1 (January 19, 2016). https://doi.org/10.3390/nu8010053.
[xiii] Hidese, Shinsuke, Shintaro Ogawa, Miho Ota, Ikki Ishida, Zenta Yasukawa, Makoto Ozeki, and Hiroshi Kunugi. “Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.” Nutrients 11, no. 10 (October 3, 2019). https://doi.org/10.3390/nu11102362.
[xiv] Panossian, Alexander, Ean-Jeong Seo, and Thomas Efferth. “Novel Molecular Mechanisms for the Adaptogenic Effects of Herbal Extracts on Isolated Brain Cells Using Systems Biology.” Phytomedicine: International Journal of Phytotherapy and Phytopharmacology 50 (November 15, 2018): 257–84. https://doi.org/10.1016/j.phymed.2018.09.204.
[xv] Chandrasekhar, K., Jyoti Kapoor, and Sridhar Anishetty. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Indian Journal of Psychological Medicine 34, no. 3 (2012): 255–62. https://doi.org/10.4103/0253-7176.106022.
[xvi] Fuladi, Sara, Seyed Ahmad Emami, Amir Hooshang Mohammadpour, Asieh Karimani, Ali Akhondpour Manteghi, and Amirhossein Sahebkar. Current Clinical Pharmacology, April 13, 2020. https://doi.org/10.2174/1574884715666200413120413.
[xvii] Larrieu, Thomas, and Sophie Layé Frontiers in Physiology 9 (2018): 1047. https://doi.org/10.3389/fphys.2018.01047.
[xviii] Kiecolt-Glaser, Janice K., Martha A. Belury, Rebecca Andridge, William B. Malarkey, and Ronald Glaser. Brain, Behavior, and Immunity 25, no. 8 (November 2011): 1725–34. https://doi.org/10.1016/j.bbi.2011.07.229.
[xix] Pickering, Gisèle, André Mazur, Marion Trousselard, Przemyslaw Bienkowski, Natalia Yaltsewa, Mohamed Amessou, Lionel Noah, and Etienne Pouteau. “Magnesium Status and Stress: The Vicious Circle Concept Revisited.” Nutrients 12, no. 12 (December 2020): 3672. https://doi.org/10.3390/nu12123672.
[xx] Pouteau, Etienne, Marmar Kabir-Ahmadi, Lionel Noah, Andre Mazur, Louise Dye, Juliane Hellhammer, Gisele Pickering, and Claude Dubray. “Superiority of Magnesium and Vitamin B6 over Magnesium Alone on Severe Stress in Healthy Adults with Low Magnesemia: A Randomized, Single-Blind Clinical Trial.” PloS One 13, no. 12 (2018): e0208454. https://doi.org/10.1371/journal.pone.0208454.
[xxi] Nielsen, Forrest H., LuAnn K. Johnson, and Huawei Zeng. “Magnesium Supplementation Improves Indicators of Low Magnesium Status and Inflammatory Stress in Adults Older than 51 Years with Poor Quality Sleep.” Magnesium Research 23, no. 4 (December 2010): 158–68. https://doi.org/10.1684/mrh.2010.0220.Nervous mother sitting on sofa in living room and holding her son in lap while working from home using laptop
Stress can manifest in many different ways – from emotional suffering to physical symptoms like back or stomach pain. The body is designed to withstand small amounts of stress. When faced with a stressful event, your body releases specific hormones like cortisol that activate a range of physiological symptoms. You’ve likely experienced this rush of adrenaline after a near-miss in the car. The key is that after the stressful event passes, the body calms down and relaxes. With chronic stress, there is no downtime.
Chronic stress is like a slow leak from a water pipe under your house. Over time the leak grows, and what was once a tiny puddle can destroy the entire foundation. With chronic stress, your body is trapped in fight or flight mode, and the constant wear and tear of stress hormones can impact your long-term health.
Stress management and stress resilience go hand-in-hand. You may not be able to completely avoid certain stressful situations (like a problematic work environment), but you can learn how to better manage your response. Behavioral stress management techniques combined with supplements and lifestyle behaviors can help you manage stress and the associated symptoms while supporting resilience.
While most people understand that sleep is essential for wellness, getting a good night’s rest is not always easy, especially if you are already struggling with the cycle of insomnia. Stress and sleep affect one another. Interruptions in your body’s natural circadian rhythms can increase cortisol levels making it more difficult for you to fall asleep, even if you are exhausted.[i]Sleep hygiene, or creating an environment that is sleep supportive, is a critical first step if you struggle with sleep. This means examining your sleep environment (including temperature, darkness, and noise control) as well as your evening wind-down routine while avoiding screentime, eating too late, or work emails in bed.
In addition to sleep hygiene, many natural supplements can support sleep without the side effects that some over-the-counter or prescription medications may cause. Most are familiar with melatonin, but with the approval of your health care practioner, alterative solutions including botanicals like lavender, lemon balm, or valerian root have the double benefit of promoting sleep while supporting feelings of anxiety and calming the mind to help you get a restful nights’ sleep.[ii] [iii] [iv] [v]
The wellness benefits of physical activity extend to stress reduction as daily movement can lead to better sleep, improved mood, and even an enhanced ability to bounce back from stressful events.[vi] Researchers suggest that since exercise induces physiological responses that match anxiety symptoms (think heart pounding and sweating), the body can recognize and recover more quickly even if the feelings come from a stressful event.[vii]
Multiple studies have also found correlations between improvements in mental health and exercise.[viii] A meta-analysis found that physical activity significantly improved feelings of anxiety across various studies with a range of subjects.[ix] This may be because exercise can influence the neurotransmitters that affect positive emotions, including serotonin and dopamine. Your body also naturally creates endorphins through various forms of exercise that can relieve stress and pain. These neurotransmitters may also help cushion the reaction to cortisol or other stress hormones.[x]
While coffee is surprisingly high in antioxidants,[xi] for some people the high amounts of caffeine may be doing more harm than good. As stress can negatively impact energy levels, an afternoon latte may sound enticing, but that extra dose of caffeine late in the day can increase feelings of stress and anxiety while sabotaging sleep.
While cutting back on coffee is a good idea, you may not need to completely remove caffeine from your life. Green tea is often touted as a substitute for coffee because while it does have small amounts of caffeine (about one-third as much as coffee), it also contains l-theanine. L-theanine is a stress-supporting amino acid found in green tea or supplements but is not easily obtained in the diet. Studies suggest that it may ease occasional feelings of unrest and support quality sleep.[xii] And while some drink coffee to improve focus, green tea may offer the same positive cognitive benefits.[xiii]
Adaptogens are botanicals that help your body respond appropriately to stress.[xiv] These herbs are named because they appear to adapt to each person’s needs. There are several types of adaptogens, each providing a unique benefit for the stress response, from calming your stress hormones, improving energy levels, and even supporting sleep.
One of the most commonly used adaptogens is Ashwagandha (Withania somnifera). Ashwagandha is an Ayurvedic herb that strengthens the stress response through neurological, immune, and endocrine support.[xv]
Ashwagandha has a notable amount of evidence behind its use for managing stress. In one study, people who took a daily dose of ashwagandha for sixty days noted significant improvements in stress levels, better mood, and reduced serum cortisol measurements compared to placebo. 2 Another recent study also found that ashwagandha significantly improved occasional physical and mental stress symptoms after six weeks.[xvi]
Omega-3 fatty acids are associated with stress support that can translate to improved stress resilience. Low dietary levels of omega-3 are associated with mood disorders.[xvii] One study conducted on medical students found that supplementation with omega-3 fatty acids significantly improved mood and stress symptoms while also reduced inflammatory markers.[xviii]
While omega-3 fatty acids can be obtained in the diet by eating foods like fatty fish or flaxseed, many people do not eat enough to reach the necessary amount of omega-3 to meet their daily needs. In these cases, supplementation can help.
You may not immediately think of magnesium as a stress-supporting nutrient, but this critical cofactor can help with your stress response and even support your sleep patterns. Magnesium helps to support the activity of neurotransmitters that regulate the stress response, but chronic stress and sleep disruption can also deplete magnesium.[xix] Studies have also found an association between low magnesium levels and people who struggle with stress, feelings of anxiety, and sleep deprivation. 1While magnesium is available in many foods, especially grains, legumes, and leafy greens, many people still don’t get enough. Supplementation can support symptoms of stress, mood support, and sleep, especially for those who have suboptimal magnesium intake and status.[xx] [xxi]
Stress resilience doesn’t arise from one single behavior change or supplement. Diet, lifestyle, and behavior all can play a role in protecting you from the adverse consequences of chronic stress.Assuming you can’t simply walk away from whatever is impacting you, these natural options can help you find simple yet effective solutions to keep you healthy and able to adapt to difficult challenges in your life.
Disclaimer: The information is for general education purposes only. These therapies are not substitutions for standard medical care and are not meant to be used by a patient alone. The Company assumes no liability for the author’s information, whether conveyed verbally or in these materials. All presentations represent the opinions of the author and do not represent the position or the opinion of the Company. Reference by the author to any specific product, process or service by trade name, trademark, or manufacturer does not constitute or imply endorsement or recommendation by the Company.
Reference
[i] McEwen, Bruce S., and Ilia N. Karatsoreos. “Sleep Deprivation and Circadian Disruption: Stress, Allostasis, and Allostatic Load.” Sleep Medicine Clinics 10, no. 1 (March 1, 2015): 1–10. https://doi.org/10.1016/j.jsmc.2014.11.007.
[ii] Taavoni, S., N. Nazem Ekbatani, and H. Haghani. “Valerian/Lemon Balm Use for Sleep Disorders during Menopause.” Complementary Therapies in Clinical Practice 19, no. 4 (November 2013): 193–96. https://doi.org/10.1016/j.ctcp.2013.07.002.
[iii] Lillehei, Angela Smith, Linda L. Halcón, Kay Savik, and Reilly Reis. “Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial.” Journal of Alternative and Complementary Medicine 21, no. 7 (July 1, 2015): 430–38. https://doi.org/10.1089/acm.2014.0327.
[iv] Haybar, Habib, Ahmad Zare Javid, Mohammad Hosein Haghighizadeh, Einollah Valizadeh, Seyede Marjan Mohaghegh, and Assieh Mohammadzadeh. Clinical Nutrition ESPEN 26 (August 2018): 47–52. https://doi.org/10.1016/j.clnesp.2018.04.015.
[v] Shinjyo, Noriko, Guy Waddell, and Julia Green. “Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis.” Journal of Evidence-Based Integrative Medicine 25 (December 2020): 2515690X20967323. https://doi.org/10.1177/2515690X20967323.
[vi] Childs, Emma, and Harriet de Wit. “Regular Exercise Is Associated with Emotional Resilience to Acute Stress in Healthy Adults.” Frontiers in Physiology 5 (May 1, 2014). https://doi.org/10.3389/fphys.2014.00161.
[vii] Smits, Jasper A. J., Angela C. Berry, David Rosenfield, Mark B. Powers, Evelyn Behar, and Michael W. Otto. “Reducing Anxiety Sensitivity with Exercise.” (2008): 689–99. https://doi.org/10.1002/da.20411.
[viii] Mikkelsen, Kathleen, Lily Stojanovska, Momir Polenakovic, Marijan Bosevski, and Vasso Apostolopoulos. “Exercise and Mental Health.” Maturitas 106 (December 1, 2017): 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003.
[ix] Stubbs, Brendon, Davy Vancampfort, Simon Rosenbaum, Joseph Firth, Theodore Cosco, Nicola Veronese, Giovanni A. Salum, and Felipe B. Schuch. “An Examination of the Anxiolytic Effects of Exercise for People with Anxiety and Stress-Related Disorders: A Meta-Analysis.” Psychiatry Research 249 (March 1, 2017): 102–8. https://doi.org/10.1016/j.psychres.2016.12.020.
[x] Lin, Tzu-Wei, and Yu-Min Kuo. “Exercise Benefits Brain Function: The Monoamine Connection.” Brain Sciences 3, no. 1 (January 11, 2013): 39–53. https://doi.org/10.3390/brainsci3010039.
[xi] Liang, Ningjian, and David D. Kitts. “Antioxidant Property of Coffee Components: Assessment of Methods That Define Mechanisms of Action.” Molecules 19, no. 11 (November 19, 2014): 19180–208. https://doi.org/10.3390/molecules191119180.
[xii] White, David J., Suzanne de Klerk, William Woods, Shakuntla Gondalia, Chris Noonan, and Andrew B. Scholey. “Anti-Stress, Behavioural and Magnetoencephalography Effects of an L-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial.” Nutrients 8, no. 1 (January 19, 2016). https://doi.org/10.3390/nu8010053.
[xiii] Hidese, Shinsuke, Shintaro Ogawa, Miho Ota, Ikki Ishida, Zenta Yasukawa, Makoto Ozeki, and Hiroshi Kunugi. “Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.” Nutrients 11, no. 10 (October 3, 2019). https://doi.org/10.3390/nu11102362.
[xiv] Panossian, Alexander, Ean-Jeong Seo, and Thomas Efferth. “Novel Molecular Mechanisms for the Adaptogenic Effects of Herbal Extracts on Isolated Brain Cells Using Systems Biology.” Phytomedicine: International Journal of Phytotherapy and Phytopharmacology 50 (November 15, 2018): 257–84. https://doi.org/10.1016/j.phymed.2018.09.204.
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