Long-term stress causes chronically high levels of stress hormones, which can weaken your immune system, tax your heart and blood vessels, tire you out, and make you more susceptible to illness. Fortunately, certain dietary and lifestyle changes can help relieve stress and release tension. For starters, get at least 20 minutes of aerobic exercise three to five times a week to lift your spirits and melt away feelings of pressure and anxiety. Also, don t overlook weight lifting and brisk walking, as they can have similar effects. Caffeine and alcohol can raise the levels of stress hormones in the blood and alter brain chemistry.
Caffeine also causes nervousness, anxiety, and irritability.
Moreover, when you replace nutritious foods with refined carbohydrates like sugar, you lower the amount of vitamins and minerals in your diet, depleting your body of essential nutrients that protect you from the dangers of stress. Once you have made these changes, you can try a variety of nutritional supplements as added stress protection. Certain vitamins can build up your immune system to prevent stress-related illnesses. Others can boost your energy and lift your mood. Even some herbs can help to calm your nerves, increase stamina, and keep you mentally and physically strong in the midst of turmoil.