The fundamentals of Ayurveda are used for centuries to assist in healing the mind, body, and soul. As our lives become increasingly busy and stress-inducing, in recent times, the traditional methods that are part of Ayurveda are being integrated in an effort to relieve stress. Dr. Deepa Apte is an Ayurvedic practitioner who has been certified as an Indian yoga teacher and doctor. She runs Panchakarma treatment in Jaipur. Ayurveda Pure Health Spa and Beauty Centre. Below, she shares her experience in the incorporation of elements of Ayurveda like yoga, massage, and food, to ease stress.
The modern lifestyle and the frantic pace of life have resulted in a rise in stress-related illnesses. The kinds of jobs individuals work at are not the only ones that cause stress. However, the reasons for stress could be due to family members, friends, or even social events. Ayurveda analyzes environmental factors and how they affect the body’s specific type. The way that a person reacts to external stimuli is based on their personal constitution. Anything that affects the mind may affect the body. Stress is the cause of frustration and the inability to solve a problem.
Stress is thought of as a sign of Vata (air) or Pitta (fire) tension. The increase in the temperature in the body can cause sweating and breathing problems which is both the combination of fire and air in one.
Organic Food
Bitter, salty, and spicy foods trigger sensations of anxiety while the body temperature rises.
Sweet and sour can help relax and restore equilibrium. Fruits with naturally sweet flavors like apples and vegetables, instead of chocolate or cakes are healthier.
Drinking tea made with cumin tea is a great option for people with high blood pressure. It also assists in reducing air and fire. Ginger and lemon tea are also very effective in helping to reduce stress.
Body Massage
Massage can be extremely beneficial in relieving stress levels in the body. In Ayurveda treatments, we use oil-based treatments to calm your mind by relaxing the atmosphere and calming the fire. It is heavy. The oil assists in reducing the fire. It is best not to utilize anything cold. It is always warm.
The messages relax you by reducing the movement of air. Hair growth direction should always be in opposition to your body’s easing muscles. If you’re seeking an energetic massage, it is best to stay away from the hair growth direction in order to boost the body’s energy.
Pinda Sveda Ayurvedic herbal Bolus therapy helps to calm the nervous system. It is also able to nourish the system, thus helping to restore harmony to the body and the mind.
If done regularly often, it can rid the body of heat, which will prevent headaches, sweating, etc.
Yoga Practice
When people are stressed, they stop breathing and their lung volume shrinks. lower.
One of the best methods to combat stress is through breathing exercises.
Yoga is a practice of breathing and poses such as cobras and fish, stretching the body and expanding the chest, and allowing more oxygen. Oxygen assists in healing tissues that have been affected in your body.
The practice of alternate nostril breathing can be among the most effective breathing exercises to reduce the strain on our bodies. Averaging 6 to seven times per day will assist in getting the best night’s sleep.
Herbs Treatments
Spices like turmeric, cumin, and coriander powder are very beneficial.
Brahmi (Bacopa Monnier) assists in strengthening the nervous system as well as the circulatory system.
Turmeric is helpful in the prevention of irritations, as well as skin problems, and can help to improve circulation.
Daily Routine
It’s a mix of the other elements. It is crucial to focus on one task at a time. Multi-tasking can increase stress, which is why eating food and performing work-related activities are not recommended.
Many people make use of bedrooms to study. Even in the evening, we are likely to focus on work, which creates anxiety. The bedroom should be for rest. It’s about identifying triggers.
Regular breaks from work and stressful situations are essential. The mind and body must be able to rest before being susceptible to the effects of stress.
Ayurveda can be described as an integral approach to wellness and well-being that is focused on the harmony between the body, mind, and soul. It’s one of the world’s most revered and ancient traditional healing techniques. Today, it is widely used and practiced in India, the place in which it first began as well as all over the world.
The National Center for Complementary and Integrative HealthTrusted Source estimates that 240,000 people have used Ayurveda therapy in Jaipur.
Ayurveda focuses on the prevention of illness. This is why its approach to treating constipation encompasses a broad selection of natural options instead of focusing solely on laxatives and immediate relief.
Alongside natural laxatives, in addition to the naturally-derived elimination methods, an Ayurvedic diet, exercise, massage, and exercise are vital in maintaining the well-being of your digestive tract. Find out more details about Ayurvedic solutions to constipation.
Studies show that roughly half of the patients whose high blood pressure is not getting under control because it’s not continuing to take their medicine. Yet, high blood pressure puts individuals at an increased risk for heart disease, and I’ve never known anyone who said, “Bring on the heart disease!”
So, if you have high blood pressure, are you trapped taking medicine for the rest of your life? Not necessarily. There are natural techniques to help lower your blood pressure and maybe avoid medication.
Whether you’re taking medicine for hypertension or wish to prevent issues before they start, these natural therapies for high blood pressure may be able to keep your numbers under control.
When the doctor places the squeezy cuff on your arm, they’re figuring out your systolic and diastolic blood pressure. Systolic assesses the pressure your blood exerts on your arteries while your heart beats. Diastolic monitors the pressure between beats.
Most of the time, the doctor is interested in your systolic blood pressure (the top number), which should ideally be around 120. If it’s under 130, you’re in an elevated condition but generally won’t require medicine. If it’s over 130, you’re in full-on hypertension and need to bring your numbers down, according to the American Heart Association.
If your blood pressure is in the 120 to 129 range, it’s advisable to make some adjustments before things become worse. And the best way to achieve it is via your diet.
Your recent visit to the doctor may have revealed your excessive blood pressure. If so, you are by no means alone. So what does this entail, and should you be concerned? However, despite its scary appearance, high blood pressure is rather simple to cure. So don’t worry! Simply adhere to your doctor’s instructions and make a few lifestyle modifications.
1) Maintain a healthy body mass index.
If you wish to lower your blood pressure, your doctor may advise that you lose weight. Being overweight might increase the likelihood of developing high blood pressure. However, being overweight does not inherently cause hypertension, nor does losing weight eliminate the condition.
As a large woman, I dislike entering a doctor’s office and hearing “lose weight” as the primary medical recommendation.
Consider weight to be a minor factor in hypertension. Instead of fretting about your weight, it seems more efficient to concentrate on eating healthily.
2) Exercise is the most beneficial home remedy.
This is probably not the news you were hoping to hear. Exercise is neither a fast remedy nor an enjoyable activity. Persist, since exercise is your most potent friend in the battle for health. If the term “exercise” conjures up images of racing up steep hills on scorching days, you may breathe a sigh of relief. When we mention exercise, we are not referring to severe activities! For many individuals, frequent walks are sufficient. Perhaps a little jog around the block or up the road each morning. There is no need to go overboard with exercise; just strive to develop the habit of being active. Always follow your doctor’s instructions!
3) Consume potassium and magnesium-It May Help
“When a client presents with high blood pressure, we immediately discuss a number of topics with them.” The first is changing their diet to include more plant-based foods. We prefer that our customers consume three times as many vegetables as they do meat.
Leafy greens (beet greens, Swiss chard, spinach), sweet potatoes, mercury-free tuna, beets, and Brussels sprouts have the most potassium.
Some health professionals say that people with high blood pressure should eat more potassium. What exactly is potassium? You might be excused for thinking it was a negative thing; after all, it is an alkali metal. However, potassium is essential to good health. Numerous fruits, notably bananas, are rich in potassium, and their effects may counteract those of sodium. But before you load up on potassium, consult with your physician! Increasing your potassium intake is only advisable if your current consumption falls below the recommended range. Consult with your physician and go from there.
The best source of these necessary minerals is natural foods. Some individuals cannot consume enough meals.
In addition to meals with a high potassium content, current research indicates that magnesium supplementation is quite beneficial. Over three months, taking 300 mg of magnesium as a supplement reduced both systolic and diastolic blood pressure measurements. Magnesium also promotes relaxation and stress reduction, which contributes to reduced blood pressure readings.
4) Consider the DASH diet.
Though eating more vegetables and leafy greens is beneficial for everyone, research published in the Journal of the American College of Cardiology discovered that a particular diet might be very successful in lowering blood pressure.
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, emphasizes consuming an abundance of fruits and vegetables along with some low-fat dairy products. It also bans high cholesterol and high-fat foods. No processed foods are allowed.
In one trial, individuals followed the diet and reduced their salt intake. Blood pressure and cholesterol levels were shown to be lower after eight weeks.
This does not indicate that the DASH diet is the only approach to lowering blood pressure, but it is the most researched diet at the moment.
If you truly need to lower your blood pressure, this diet seems to be one of the healthiest ways to do it while also benefiting your general health.
Though lowering sodium consumption resulted in substantial improvements in this research, the function of salt in blood pressure is a bit more contested than you would imagine.
5) Avoid processed meals.
People have been encouraged for years to consume less salt if they want to decrease their systolic blood pressure. According to research conducted by Harvard, the University of California, San Francisco, and Simon Fraser University, lowering salt consumption might save over 280,000 lives.
In fact, cutting down on sodium doesn’t always imply abandoning the salt shaker. Most of our sodium comes from processed and canned foods that are high in salt. That’s one of the main reasons why the DASH diet and dietitians advocate limiting (or eliminating) processed foods.
The Sugar Study Foundation conducted its research on heart disease in 1965 and determined that fat, cholesterol, and salt were the primary reasons. Essentially, they shifted the focus away from sugar and toward salt and fat. However, since the study was funded by the sugar business, it’s not surprising that the sweet stuff was kept out of the heart disease discourse for decades.
To add to the salt vs sugar argument, a study published in the cardiology journal Open Heart discovered that additional sugars increased heart rate and blood pressure and produced several metabolic and insulin abnormalities in human and animal trials. They also recommend eating less processed foods, although they blame the negative effects on excessive sugar (not salt).
Overall, research on both sides of the salt debate agrees on one point: avoid processed foods. Pop-Tarts and Doritos are tasty, but they don’t help anybody prevent heart disease.
6) Reduce your stress levels
Stress has been shown to elevate blood pressure. Anything you can do to reduce stress and encourage relaxation is beneficial to hypertension.
High blood pressure management does not have to be all about diets and exercise. If you look after your thoughts, your blood pressure will follow suit! Scattering a few candles about the home or placing lavender oil in a diffuser may seem to be an unusual blood pressure treatment. To some degree, it is.
After all, lavender and candles have no direct influence on your blood pressure. They can, however, help you relax. Stress and blood pressure are inextricably related. If you are anxious before you leave the house, your effort to control your blood pressure will be much more difficult! So give yourself a break and unwind. If you have a home blood pressure kit, you may be able to observe what a difference it can make!
“Mindfulness meditation and deep breathing are good methods for decreasing blood pressure,” says Dr. Elizabeth Rice, licensed naturopathic medicine and primary care physician at the Southwest College of Naturopathic Medicine. “All of these suggestions evoke the relaxation response, which takes the body out of fight or flight mode and relaxes the blood vessels, lowering blood pressure.”
Whether you spend 10 minutes meditating in a darkened room or an additional half-hour watching a new episode of “Drag Race” (or your favorite comfort TV program), completing a soothing activity has a tangible effect on your blood pressure. If you don’t like meditation, try crafts, painting, reading, having a bath, or wandering around your area.
As long as you prioritize some downtime every day, you will be able to reduce your numbers. Even while there is no miracle plant or pill to lower blood pressure, there are several natural ways to lessen the risk of heart disease. So, the next time someone criticizes you for eating dark chocolate on the sofa while watching “Vanderpump Rules,” just explain that you’re doing it for your heart.
7) Purchase A Home Blood Pressure Kit-Knowing Your Progress Is Critical
Okay, so this isn’t a solution, but it will assist you! Home blood pressure monitors provide precise information about your blood pressure. This means you can detect and map changes as they occur. Isn’t medical technology wonderful? With real-time blood pressure data, you can observe what works and what doesn’t. Even if you’re not sure what it all means, getting to know your body is beneficial. And, for getting to know your own body, a home blood pressure kit is the way to go!
8) Sodium and High Blood Pressure Do Not Mix
Our last lesson beautifully led into this one: salt is bad for your blood pressure. And when we say sodium, we mean salt. Salt is significantly more common in our diets than you would think. That might explain why your high blood pressure measurement surprised you! The reality is that salt is present in everything. It’s almost impossible to find completely sodium-free foods. The best thing you can do is read the labels on the foods you consume. Is there sodium in it? If so, how much is it? These two easy questions may help you control the amount of salt in your diet. After all, you can’t battle an adversary you can’t see!
9) Drink Tea Instead of Coffee
Coffee is the little heart starter you need in the morning, but is it the start your heart needs? The answer, which may disappoint you, is no. Caffeine is one of the most common causes of hypertension. And, while it provides you with that golden period of joy before work, it may have to go. But, to make amends for delivering such heartbreaking news, we have a solution! Tea is an excellent substitute for coffee. Depending on the type, it can still provide a mild caffeine boost. However, it has a much smaller effect on your blood pressure overall. The best part is that you get to keep your morning ritual! We couldn’t possibly deny it to ourselves.
Stress causes individuals to make unhealthy eating choices. When you self-medicate with junk food, it may exacerbate your anxiety and harm your health further. However, there are a few nutritious meals that reduce stress.
Include them in your diet, and you will feel more centered and productive.
Today, it is reasonable to assume that the stress in our lives is increasing dramatically, and we find methods to alleviate it, such as partaking in hobbies or spending time with loved ones. However, there are a number of nutritious and healthful foods that help alleviate stress and the intensity of depression. Dr. Archana Batra, a dietitian nutritionist and physiotherapist, recommends the following six foods to relieve stress by lowering cortisol levels, which are related to your sleep cycles, inflammation, blood sugar levels, and blood pressure, while also nourishing your body.
A well-balanced and nourishing diet is going to take the lead as the most essential factor for optimum health. Certain meals have the capacity to increase your body’s resistance to stress and are rich in the key nutrients required to improve your mood. Simply being under stress may raise the requirement for nutrients such as vitamin C, vitamin B, selenium, and magnesium. High-fiber foods, such as legumes, nuts, seeds, vegetables, and citrus fruits, help your body produce stress-fighting chemicals at a more consistent pace and keep your emotions stable.
13 Stress-Busting Foods
A healthy and well-balanced diet may help you combat the effects of anxiety by decreasing blood pressure and enhancing immunity. Try including the following items in your normal diet to naturally alleviate stress and feel more grounded:
A well-balanced and nourishing diet is going to take the lead as the most essential factor for optimum health. Certain meals have the capacity to increase your body’s resistance to stress and are rich in the key nutrients required to improve your mood. Simply being under stress may raise the requirement for nutrients such as vitamin C, vitamin B, selenium, and magnesium. High-fiber foods, such as legumes, nuts, seeds, vegetables, and citrus fruits, help your body produce stress-fighting chemicals at a more consistent pace and keep your emotions stable.
1. Oatmeal
This comfort food is a natural stress reliever that is believed to maintain a constant blood sugar level and lower stress hormone levels in the brain. Oatmeal reduces anxiety and tension by producing serotonin, a neurotransmitter that carries impulses between nerve cells. In turn, this enhances relaxation, tranquility, and creativity. You can give your oatmeal a healthy and delicious twist by substituting apples, raisins, and a dash of cinnamon for refined sugar.
2. Asparagus
Asparagus is recognized for its ability to alleviate sadness and anxiety by balancing your mood. This springtime vegetable is rich in both iron and folate, one of the numerous B vitamins that help regulate your mood and alleviate symptoms of anxiety and sadness. It may be consumed raw, grilled, steamed, or sautéed with olive oil and fresh Italian herbs.
3. A dark chocolate
Additionally, dark chocolate is an excellent source of magnesium. Eating a diet rich in magnesium or taking magnesium supplements may alleviate depressive symptoms.
This delicacy not only satisfies your sweet tooth but also reduces cortisol levels in the body, thus alleviating stress. The cacao plant is used to make dark chocolate, which contains antioxidants that reduce the risk of heart disease and stress-related issues.
Although the mechanism by which dark chocolate decreases stress is yet unknown, it is a rich source of polyphenols, particularly flavonoids. One study revealed that flavonoids might decrease neuroinflammation and cell death in the brain, as well as increase blood flow.
The body converts chocolate’s high tryptophan concentration into mood-enhancing substances, such as serotonin, in the brain.
When selecting dark chocolate, look for at least 70 percent cocoa content. Dark chocolate still includes additional sugars and fats, so 1 to 3 grams (g) is an adequate serving size.
4. Herbal Tea
A morning cup of chamomile or jasmine tea functions as a stress-relieving beverage that soothes stomach upsets and relieves migraine-type headaches. Chamomile tea’s great calming and muscle-relaxing effects help reduce tension. You may include it in your nighttime routine; drink a cup before bed and drift off to sleep quietly.
5. Root Vegetables
Vegetables such as sweet potatoes, radishes, and carrots are rich in vitamins, fiber, and carbohydrates, which may stimulate serotonin synthesis. Their delicate sweetness may sometimes even satisfy sugar cravings. Additionally, they lower your blood pressure and heart rate.
6. Blueberries
Berries are abundant in flavonoid antioxidants and phytonutrients, which aid in stress and anxiety reduction. Antioxidants contained in blueberries combat the oxidation of excess cholesterol in our systems. Controlling cholesterol ensures that you are not susceptible to heart disease. Additionally, blueberries aid in controlling blood pressure and preserving cardiovascular health. It aids in the generation of nitric oxide, which decreases blood vessel pressure and relaxes muscles. Consequently, it lowers the risk of diabetes.
7. Omega-3
Omega-3 is a crucial vitamin for the prevention and treatment of several heart disorders. Additionally, it reduces blood pressure, inflammation, and irregular heart rhythm. Omega-3 has also been shown to reduce the effects of depression and stress on humans. The most effective method to get omega-3 is via fatty fish, but if you are a vegan or a vegetarian, there are several different supplements you may choose from, such as olive oil, avocados, flax seeds, chia seeds, walnuts, and soy.
8. Sweet potatoes
Sweet potatoes are abundant in vitamins B and C, calcium, iron, and magnesium. It supports a healthy digestive system and strengthens the immune system to combat numerous ailments. Additionally, sweet potatoes are excellent for the eyes. They are also a fantastic source of carbohydrates for the human body, so if you feel like stress-eating or stocking up on carbs or sweets, sweet potatoes are a smart choice. Sweet potatoes are a healthy way to fill your stomach, and the fibers in them enable a gradual and consistent breakdown of the starch, so you feel full for a longer period of time and don’t snack or eat processed foods.
9. Brazil nuts
Brazil nuts have a high selenium content. Selenium Trusted Source may enhance mood by lowering inflammation, which is often elevated in people with mood disorders, including anxiety.
In addition to being an antioxidant, selenium helps prevent cell damage. It is also anti-carcinogenic, which helps prevent the development of cancer.
Other nuts, animal products, and vegetables, such as mushrooms and soybeans, are outstanding selenium suppliers.
Additionally, Brazil nuts and other nuts are rich in vitamin E. Vitamin E functions as an antioxidant. Low levels of vitamin E may contribute to depression in certain individuals, according to some studies from a reliable source. Antioxidants may be useful for alleviating anxiety.
10. Fatty fish
Omega-3 is abundant in fatty fish such as salmon, mackerel, sardines, trout, and herring. Omega-3 is a fatty acid with a significant connection to cognitive function and mental wellness.
A recent study by Reliable Source indicates, however, that if a person consumes too much omega-6 and not enough omega-3, they may increase their chance of developing mood disorders such as anxiety.
Omega-3-rich foods containing alpha-linolenic acid (ALA) provide two critical sources: eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA control neurotransmitters, decrease inflammation and support brain health.
Brief research conducted by Reliable Source on 24 individuals with drug addiction issues revealed that EPA and DHA supplementation decreased anxiety. However, further study is necessary.
Current guidelines advocate consuming at least two servings of fatty fish each week. Research done by Reliable Source on males indicated that consuming salmon three times per week decreased self-reported anxiety.
Additionally, salmon and sardines are two of the few meals that contain vitamin D.
11. Pumpkin seeds
The potassium included in pumpkin seeds helps control electrolyte balance and regulate blood pressure.
Consuming potassium-rich foods, such as pumpkin seeds and bananas, may lessen stress and anxiety symptoms.
Additionally, pumpkin seeds are a significant source of the mineral zinc. A study of 100 female high school students revealed that zinc deficiency may have a detrimental effect on mood.
Zinc is essential for brain and nerve growth. The biggest zinc stores in the body are located in the emotional centers of the brain.
12. Turmeric
Turmeric is a frequent ingredient in Indian and Southeast Asian cuisines. Curcumin is the active ingredient in turmeric. Curcumin may help reduce anxiety by lowering inflammation and oxidative stress, which are often elevated in individuals with mood disorders such as anxiety and depression. According to a 2015 study, curcumin lowers anxiety in obese people.
Another study showed that increasing curcumin in the diet boosted DHA and decreased anxiety. It is simple to add turmeric to recipes. Its mild taste makes it an excellent addition to smoothies, curries, and casseroles.
13. Yogurt
Yogurt includes Lactobacillus and Bifidobacteria, two beneficial bacteria. Emerging research from reliable sources suggests that certain microorganisms and fermented items promote brain health.
Recent clinical research suggests that yogurt and other dairy products may also have anti-inflammatory effects on the body. According to some studies, persistent inflammation may contribute to anxiety, stress, and depression.
Fermented foods lowered social anxiety in some young individuals, according to a 2015 study by Trusted Source, while feeding healthy bacteria enhanced happiness in certain people, according to other studies by the same organization.
Yogurt and other fermented foods are beneficial to the natural gut flora and may lower anxiety and stress when included in the diet.
Cheese, sauerkraut, kimchi, and fermented soy products are fermented foods.
Avoid eating these foods.
Alcohol
Caffeine
Sweetened beverages and meals
Fried meals
Red meat, full-fat dairy
Butter and baked products
That includes significant levels of trans fats and excessive saturated fats. These include chips, cookies, frozen snacks, and ready-to-eat meals.
