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Stress Reduction For Good Quality Sleep the Wellness Way

Wellness 22 May 2020

Told me how you eat……I will told you how is your life
Told me how you sleep……I will told you how is your quality of life
Told me how you manage your stress…..I will told you how can you get quality sleep
Told me how you love……I will told you how well being you are
Healthy from inside and beauty from within come from……Sleep Well & Stress Free
Stress reduction for good quality sleep…..is a real Fountain of youth you can create
Living Well the Wellness Ways………….

Stress and Aging…….Thing you can avoid

Stress is a silent killer and a leading cause of many major illnesses that can be avoided. Some cancer patients can’t deny that the starters of their cancer may be from stresses. Beside cancer, stress is an open door for metabolic diseases such as diabetes type 2, hypercholesterolemia, hypertension, skin disorders, depression, anxiety and difficulty sleeping..

Evidence point out that good quality sleep correspond well with optimal hormones for antiaging and well-being. Poor sleep quality lead to imbalance of hormones which lead to depressive mood, anxiety, low energy etc.

Stress is an unavoidable part of life, different people have their own sensitive issues that can create stressfulness; some are pressures at work, financial obligations, love life, family issues, environment changes or even traffic jam in the morning and evening also can creates stress for some people that lead to sleepless night and a stressful morning on the next day . In real life most people think that stress causes sleepless but in the contrary poor sleep quality can also cause stress.

Some people are able to deal with stress in creative way and minimize distress when it occurs but for those who they can’t will start having sleep problem. loss appetites, and may crave for sweetness which in the long term will create physical illnesses, hormone imbalance and insufficiency, mood changes which defiantly effect people around, also effect diet plan, insufficient nutrients from poor absorption which can damage body at cellular level and DNA, shorten telomeres and early aging.

Stress impair Telomere and hormones production

A telomere is a repeating sequence of DNA at the end of a chromosome. Stresses accelerate the rate at which telomeres shorten while the length of telomere is epigenetically regulated, meaning it is influenced by environment and nutritional status we have. Stress lead to poor appetite and impair absorption of valuable nutrients from our food intake. Plenty of fresh fruits and vegetable in season are good source of antioxidants that will help repair defect of Telomere and lengthening it. In case if you lost your appetite or cannot have a proper nutritious meal you may need some micronutrients supplement and the most important basic supplement for telomere support is a good quality natural multiple vitamins, along with adequate dietary protein, especially sulfur-rich proteins.

How does stress effect our hormones? In the calm and healthy conditions, the body allocates its precious steroid hormones to high-end luxury hormones such as DHEA and progesterone. However, when we are stress it is not only affect the brain itself but also sending the signal to interfere the production of hormones from endocrine glands, and also cause an inflammation from improper function immune system. In addition, scientists increasingly recognize that stress in childhood or early life can create a hypervigilancy and hyperresponse to stressors later in life as well.

Many wellness ways to decrease stress in everyday life had been introduce to our lives and work effectively, beside mindfulness and spiritual exercise to suit both mind and body we have spa wellness with various spa techniques to suit everybody needed. A great weekend in a secluded environment with natural spa relax both your mind and spirit. Hot spring bath together with vegan food will make you calm and detox. Scientific wellness center will corrected your hormones imbalance, detoxification and give you a proper personalized micronutrients supplements to suit your needed. Many energy medicine and functional medicine have been attribute to stress reduction scientifically. Relaxation and stress reduction exercise are also available to suit individual needed to balance the four pillars of our wellness.

Daily vitamins & supplements recommendation

tress tends to result in excessive free radicals production in the body which can cause a damage to cells and/or tissues. Here are some supplements that help in fighting stress and relax your body.
High potency vitamin B complex and folic acid
It is important to have a complete range of necessary vitamin B because each single type of vitamin B works well when they synchronize especially when fighting stress in daily life. Take in the morning for your hard working day

Choline-component of lecithin
It helps improving neuronal transmission to the brain and promoting mood relaxation, increases the efficiency of VitaminB5 to promote the recognition. Consult your doctor for the dose to be taken as it varies in each individual.

Vitamin E (natural)
It helps carrying oxygen to the brain, which reduces the oxidative stress and improves the recognition, 400 IU can be taken daily .

Coenzyme Q10
It has the main role in energy metabolism, increasing antioxidant, and boosting up the immunity. It improves the mental functions and help facilitate DHEA-S production to give more energy for fighting stress.

Magnesium and Vitamin D
Both of them promote good quality natural sleep through different mechanism. Magnesium relax your muscle to calm your body to go to sleep easier. Vitamin D3 1000 units daily at night time had been shown to maintain sleep longer .Taken together with GABA 200-250 milligrams before go to bed enhance natural sleep .

Omega 3 fatty acid
This essential fatty acid improves the neurotransmitter functions and promotes the recognition. It is a good source of healthy fat to be resource for your body to use in production of steroid hormones which is essential for healthy functions of many organ. Good hormones level such as DHEA-S and testosterone help in good sleep quality too. Fish oil and Krill oil are the richest sources of the omega 3 fatty acid .

Life styles for less stress and more sleep

Food plays a very important role in helping manage stress properly. If we feed ourselves high energy and nutritious foods potentially stressful situations won’t bother us because we have energy store and stamina to cope. But if we do not eat properly our bodies will recognize the irregularly energy levels, stressful situations will become more stressful. These tips help you fighting stress successfully if you follow regularly.

Do

Eat Low-Glycemic Index Foods which is food that does not have immediate effect on glucose level in your body and can lower cortisol levels (stress hormone) like eggs, red meat, poultry, fish and green vegetables
Eat more vegetables and fruits in season. Fruits, vegetables and nuts are full of vitamins and minerals – vital for keeping a healthy and stress free body. You may not know that when we are stress, your stomach can really feel our stress as well, so garden salads mix with lettuce, tomatoes, fruits, nuts, cucumbers and grated carrots can help settle a bloated stomach and give you much needed nutrients. Think this way Eat well, Stress low!
Eat dark chocolate, if you are stress and craving for something sweet. Dark chocolate is a good choice. Based on the research, 40 grams of dark chocolate can decreases the cortisol levels.
Drink a cup of Tea: a choice of beautiful afternoon tea or just a cup of tea would help. Puer tea, Camomile tea, green tea and ginger tea are good choices. They are a wonderful remedy for settling a stressed stomach. Eat small meals throughout the day, which will keep your blood sugar levels stable.
Exercise regularly to maintain the hormones levels and fresh up your mind

DON’T

Eat high-glycemic index : Foods containing large amounts of sugar or starch are poor choices for reducing stress hormone level, and may even increase the level of cortisol in the blood
Eat food with trans and saturated fat. Remember your body need good nutrientsnot fattening food that make you even more stress when gain weight
Limit caffeine to a cup a day (without sugar and cream).
Drink alcohol or limit amount of alcohol intake becauseit will do harm to your liver and cause more body stress from toxic generated from alcohol .Limit to a glass of red wine a day.

When to see doctors:

Stress is in everyday life and we cannot refrain from minor stresses. Try to avoid excessive stress by Living well, Eating well, Sleeping well, and Exercise well .It is always good to know the limitation of yourself. Find time to relax your body and mind.
Here are some stress signs to let you know that your body is seeking for professional help.

Chronic back pain
Tension headaches or Neck pain
Cannot go to sleep and cannot maintain sleep with low energy when wake up.
Experience a marked decline in work/learning performance
Worried easily with excess anxiety.
Gastrointestinal problems such as indigestion, bloating and gastric pain.
Mood swing and cannot maintain good emotion.
Palpitation without cause.
Easily got sick from minor disease such as common cold, allergy etc.
Decrease or loss of sexual interest.