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Tag: Manage

How to Naturally Manage Stress and Anxiety: Supplements and Lifestyle Tips
Stress and anxiety have become all too common to the average person today. Juggling work, family, and social commitments, along with the constant barrage of information from technology, can leave us feeling overwhelmed and on edge.

While modern medicine offers solutions, nature provides a treasure trove of remedies to help us manage stress and anxiety naturally. Let’s delve into some of the most effective supplements and lifestyle tips for finding calm and balance in our hectic lives.

Herbal Allies for Stress and Anxiety
- Ashwagandha: This adaptogenic herb, revered in Ayurvedic medicine, helps the body cope with stress by regulating cortisol levels, the stress hormone. Studies suggest it can reduce anxiety, improve sleep, and enhance overall well-being.
- Rhodiola Rosea: Another powerful adaptogen, Rhodiola, helps the body adapt to physical and mental stress. It can improve mood, reduce fatigue, and enhance cognitive function, making it a valuable tool for managing stress-related symptoms.
- Passionflower: This beautiful flower has a long history of use for anxiety and insomnia. It contains compounds that interact with the brain’s GABA receptors, promoting relaxation and calmness.
- Lavender: The soothing scent of lavender has been shown to reduce anxiety and improve sleep quality. Consider using lavender essential oil in a diffuser, adding it to a warm bath, or simply inhaling its aroma.
- Chamomile: This gentle herb has calming properties that can help ease anxiety and promote relaxation. Enjoy a cup of chamomile tea before bed for a restful night’s sleep.
Vitamins and Minerals for Mental Well-being
- Magnesium: Often referred to as the “relaxation mineral,” magnesium plays a vital role in regulating stress responses. It can help reduce anxiety, improve sleep, and support overall mental health.
- B Vitamins: B vitamins, particularly B6 and B12, are essential for brain health and the production of neurotransmitters that regulate mood. A deficiency in these vitamins can contribute to anxiety and depression.
- Vitamin D: Often called the “sunshine vitamin,” Vitamin D is crucial for mood regulation. Spending time outdoors in sunlight or taking a Vitamin D supplement can help improve mood and reduce anxiety symptoms.
If you’re looking for high-quality herbal supplements to support your stress and anxiety management journey, consider Herbal Pharm, a brand dedicated to providing natural solutions for health and wellness. Their products are made with premium ingredients, halal-certified, and formulated to promote optimal well-being.

Lifestyle Tips for Stress Reduction

Beyond supplements, incorporating these lifestyle tips into your daily routine can significantly impact your stress levels:
- Regular Exercise: Physical activity releases endorphins, the “feel-good” hormones, and helps reduce stress and anxiety.
- Mindfulness and Meditation: Practices like mindfulness and meditation can help you cultivate inner peace and manage stress more effectively.
- Healthy Diet: Eating a balanced diet rich in fruits, vegetables, and whole grains provides your body with the nutrients it needs to function optimally and cope with stress.
- Quality Sleep: Aim for 7-8 hours of quality sleep each night to allow your body and mind to recharge.
- Social Connection: Nurturing strong relationships with friends and family can provide emotional support and buffer the effects of stress.
Take the First Step to a Lower-Stress Life

Stress and anxiety are inevitable parts of life, but they don’t have to control us. By incorporating natural remedies like herbal supplements, vitamins, and lifestyle modifications, we can empower ourselves to manage stress and anxiety effectively. Remember, you’re in control and you can choose to take the first step towards a calmer, more balanced life.

Source: Busines NewsWire
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September 25, 2024
Struggling With High Cortisol Levels? Try These 4 Ways To Manage It Naturally

In today’s time, we are all running on the never-ending treadmill of hustle culture, aren’t we? You have to work hard, play harder, and then wake up to do it all over again – it is glorified like a medal of honour. But let’s face it, between deadlines, managing daily life and chasing life goals, we have somehow normalised being stressed out 24×7. However, knowingly or unknowingly this takes a toll on our bodies. All of this stress is impacting you, especially with a hormone in your body called cortisol. Do you feel stressed all the time? Are you experiencing symptoms like weight loss, sleepless nights, mood swings, thinning hair and memory loss? Then a possible reason for these could be heightened cortisol levels. But don’t worry, with a few tweaks in your daily life, you can manage cortisol levels in your body naturally.

Also Read: This May Be the Reason Why You Have Been Unable to Reduce Belly Fat

Photo Credit: iStock

What Is Cortisol?

For the unversed, cortisol is a steroid hormone that is produced by the adrenal glands. It helps manage blood sugar levels, blood pressure, and inflammation in your body. However, if you are constantly under stress, it can lead to higher cortisol production in your body, which can disrupt its balance.

How Can You Manage Cortisol Naturally?

Nutritionist Urvi Gohil (@enrich_lifestyle_with_urvi) shared 4 easy ways to manage cortisol levels in your body naturally. With some simple tweaks in your lifestyle, you can manage these.

1. Sleep

Sleep is an underrated but important part of life. As per the expert, if you don’t sleep for at least 7-9 hours every night, it can contribute to increasing cortisol levels in your body. To achieve this, figure out a bedtime routine that works for you. Make sure to keep your gadgets away from your bed and stop using them at least 30 minutes before you fall asleep. This would ensure your body is well-rested and doesn’t feel lazy the next day.

2. Physical Exercise

Exercising is important not just for managing weight but also to keep your cortisol levels low. When you include low-intensity physical activities – like walking, yoga, and cycling – in your daily routine, your body rewards you by secreting feel-good hormones. This will help keep your mood elevated and cortisol levels low. However, as per the expert, make sure not to indulge in high-intensity workouts as they can actually contribute to high cortisol levels in your body.

Photo Credit: iStock

3. Right Diet

You are what you eat, so make sure you feed your body with the right foods. The expert suggests keeping fried and processed foods out of your regular diet. In fact, keep caffeine out of your diet too as it can add to your stress. To tackle your cortisol levels, make sure to include a balanced meal – full of colourful veggies and nutrients – in your daily intake. Homemade meals can help keep your diet clean and nutritious, helping you manage stress levels easily.

4. Stress Management

Inculcate a habit of decompressing every day. According to the expert, invest in meditation, yoga, and deep breathing every day to manage your cortisol levels. Make sure to take out a “me-time” for yourself where you indulge in activities that make you happy and satisfied with life. This can help boost your mood and take your mind off things that might contribute to your cortisol levels.

Here Are Foods That May Help You Manage Cortisol Levels Naturally:

According to nutritionist Urvi Gohil, you can fuel your body with the right foods to manage cortisol levels naturally. Here are some foods which should definitely be in your diet:

1. Magnesium-Rich Foods

Foods that are rich in magnesium can help regulate cortisol levels and promote relaxation. Try to include leafy greens, almonds, and pumpkin seeds to keep your body healthy and stress levels at bay.

2. Omega-3 Fatty Acids

Include omega-3 fatty acid-rich foods in your diet if you want to manage your cortisol levels naturally. Add chia seeds, walnuts, and flaxseeds, in your daily food intake to help lower cortisol and reduce inflammation.

Photo Credit: iStock

3. Ditch Sugary Snacks

You may be surprised to know but processed sugars spike cortisol levels in your body. So, remove all kinds of sugary snacks from your food intake and replace them with berries, nuts or dark chocolate – all in moderation.

4. Probiotic-Rich Food

Gut health and stress are connected. Include probiotic foods like yoghurt, kefir, kimchi, or kombucha to keep your digestive system healthy and manage cortisol better.

5. Stay Hydrated

Dehydration can raise cortisol levels in your body. Make sure to drink water and herbal teas throughout the day to stay replenished and hydrated.

Watch the full video below:

Also Read: Coffee, Ice-cream And More: Foods To Avoid When You Are Stressed

While these foods and tips may help manage your cortisol levels, it is still important to consult your doctor before trying a new lifestyle. This is because each body is different and an expert might be able to tell you what’s the best for you.

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September 9, 2024
Manage Diabetes Naturally! How Clove Tea Can Help Regulate Your Blood Sugar Levels

Cloves are among the most used spices in Indian kitchens. We’re sure you have a container of these tiny black pods tucked away somewhere in your kitchen cabinet. While we mostly use them to add flavour to our dishes, did you know they can also help manage diabetes? As we all know, diabetes is an irreversible condition, but the good news is that it can be well managed. How? By incorporating the right types of foods into your diet. Cloves fit this category perfectly as they offer incredible benefits for diabetes management. Here, we’ll be sharing how you can prepare clove tea at home. But first, let’s find out what makes clove tea beneficial for diabetics:
Also Read: 5 Lunchtime Mistakes Diabetics Should Avoid For Better Diabetes Management

Photo Credit: iStock

Benefits Of Clove Tea For Diabetes Management | How Does Clove Water Help Manage Blood Sugar Levels?

1. Keeps Your Digestive System Healthy

When your gut is healthy, you are too! For diabetics, digestive health is paramount as sugar and starches break down into glucose during digestion. A weak digestive system can cause a sudden spike in your blood sugar levels. According to the Centre For Disease Control And Prevention (CDC), unstable blood sugar levels can damage the nerves in your stomach and slow down digestion. To prevent this, consider sipping on clove tea.

2. Rich In Antioxidants

A diabetes diet should be enriched with foods and drinks rich in antioxidants. You’ll be happy to know that cloves are an excellent source. Drinking clove tea can be a game changer for your condition. The reason why diabetics should focus on enriching their with antioxidants is because they help protect the body from damage caused by free radicals. According to the National Institutes of Health (NIH), antioxidants are effective in reducing diabetic complications.

3. Has Anti-Inflammatory Properties

Diabetes can cause inflammation in the body, worsening your condition and leading to other health issues. You can address this by consuming foods and beverages with anti-inflammatory properties, such as clove tea. The NIH states that consuming cloves can reduce inflammation in the body, thus helping to regulate your blood sugar levels.

4. May Improve Insulin Sensitivity

Another wonderful benefit of clove tea is its ability to improve insulin sensitivity, a common issue among diabetics. When this happens, our body’s cells are unable to respond normally to insulin – a hormone that manages blood sugar levels. But here’s the good news: foods and drinks with anti-inflammatory properties, such as clove tea, can help improve insulin sensitivity.
Also Read: Okra Water For Diabetes: 4 Ways This Concoction May Help Manage Blood Sugar Levels

Photo Credit: iStock

How To Make Clove Tea At Home:

Making clove tea at home is quite simple. To make it, add 7-8 cloves to a mortar and pestle and grind them coarsely. Add this powder to a pan of water and boil for around 8 to 10 minutes. You can add more water depending on the amount of tea you want to make. Once the water starts to boil, add half a teaspoon of tea powder and let the mixture steep for a few more minutes. Strain the water and enjoy! You can sip on it either at room temperature or warm, depending on your preference.
To sum up, cloves offer incredible health benefits. Incorporate cloves tea into your daily diet to help keep your blood sugar levels in check. Don’t forget to consult your doctor or dietitian before making any sudden changes to your diet to ensure you’re heading in the right direction.

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September 1, 2024