Stress is the individual response to an external event (noise, overwork, pressure, conflicts, etc.). Faced with a stressful situation, our body secretes norepinephrine and cortisol. It is a physiological reaction that leads to an increase in heart and respiratory rate, improved muscle tone, and the release of sugar and fats into the blood to provide more energy to the body. If stress is controlled, it is useful and improves an individual's competitiveness. It also ensures survival by enabling quick reactions to danger. When the body's adaptation capabilities are exceeded, stress has metabolic and functional consequences.
Thus, when prolonged, stress is a risk factor for numerous disorders and diseases of all kinds: neuromuscular (cramps, muscle pain), neuropsychic (impaired memory, lack of motivation, nervousness, emotional instability), cardiovascular, digestive (spasms, bloating, dyspepsia), respiratory (hyperventilation), allergic, skin disorders (redness, psoriasis, etc.). The onset of these stress-related ailments reveals the body's inability to self-regulate. Indeed, stress leads to urinary loss of magnesium and B-group vitamins, thereby reducing the body's ability to adapt.
How to react to stress?
In nutritional therapy, the first step is to rebalance certain deficiencies in essential vitamins or minerals to ensure the proper functioning of the body's major systems. In cases of stress, it is necessary to stabilize the body by providing it with the elements it needs to self-manage stress. The first thing to do is to adapt one's diet by consuming foods rich in magnesium and B vitamins (legumes, nuts, whole grains, chocolates, fruits and vegetables, fish, and shellfish), but this may not be sufficient.
It is therefore advisable to supplement the diet with a dietary supplement specifically designed to reduce stress. This supplement may contain magnesium. Choose a non-laxative magnesium salt such as magnesium glycerophosphate and one with good bioavailability such as magnesium citrate. B vitamins that enhance the action of magnesium: combined with magnesium, vitamins B1, B2, B3, B6, and B8 contribute to the normal functioning of the nervous system; vitamins B2, B3, B5, and B6 contribute to energy metabolism and reduce fatigue, vitamin B5 helps improve resistance to stress and regain normal intellectual performance. Finally, it is important to adapt one's lifestyle by acting on the "terrain" through aromatherapy, phytotherapy, engaging in more physical exercise, or trying relaxation techniques depending on the source of stress.
Facing and managing stress
A modern affliction, stress seems inevitable. However, it is possible to act to build a "shell" or a salvaging resilience against the stressful pressures of daily life. Acceleration of heartbeats, tense muscles, confused thoughts - those suffering from chronic stress often mistakenly believe that this state is inherent and that there is nothing to be done about it. Yet, specific preparation makes one more resistant to the harmful effects of stress.
Step 1: Identify and name the major sources of stress
This simple but essential step helps reduce feelings of helplessness and frustration associated with stress.
Step 2: Stop enduring things
For example, if you are experiencing a relational problem, work on your communication style. If this does not work, address the problem transparently and directly with the person(s) concerned.
Step 3: Visualize the problematic situation from another angle
Indeed, we identify stressful situations in our environment, but it is often how we approach things that is the problem. For example, a task that seems too difficult or demanding might be easier to approach if you accept the possibility of making mistakes and starting over several times. Similarly, by recognizing that it is not essential to be well-liked by everyone, you relieve yourself of additional pressure!
Practice relaxation
After a tough day, it is common to feel pain and stiffness. Intense stress is directly related to muscular tension without apparent cause. To get rid of this, relaxation exercises help gradually release muscle tension. Regular relaxation practice acts in the medium term as a real safety valve by promoting serenity and inner calm. Mastering relaxation provides keys to recognize and release tension: by becoming aware of when you start to tense up, you can stop the process. Initially, it is useful to have a quiet place to practice relaxation, but over time, it will be possible to practice in various environments and thus take control regardless of the location.
Practice mindfulness
The practice of mindfulness, that is, the art of observing without judging or responding to thoughts or emotions, is also ideal for developing resilience to stress. The basic philosophy of mindfulness lies in the fact that resistance to unpleasant emotions adds suffering. By learning to simply observe a difficult situation with curiosity and attention, you will realize that your own thoughts do not necessarily reflect the truth.
Balanced living
When professional deadlines loom on the horizon, your children are sick, and your car breaks down, it seems difficult to carve out time for relaxation, such as an evening with friends. However, spending more time on difficulties than on things you enjoy also generates stress. Indeed, a balanced lifestyle integrating professional, personal, and relational life makes you less vulnerable to stress. By planning regular activities with your loved ones and friends, you create real decompression zones, essential to your balance. Regular physical activity, a healthy diet rich in essential nutrients, and restful sleep help gain vitality and energy. This energy is fundamental to coping with stressful situations. Complementary medicines (nutritional therapy, phytotherapy, aromatherapy, etc.) are capable, each with their own logic, of reactivating this energy.