10 More Simple, Science-backed ways to Reduce Stress

 

Stress comes in many different forms and burdens your life in different ways, the methods to combat it are just as abundant. After 10 Simple, Science-backed Ways to Reduce Stress, we’ve listed out more ways for you to reduce stress. If your stressors are your environment, your work ethic or you’re simply burnt out, there’s a way for you to feel better and get out of the ditch stress has pushed you into.

  1. Consider supplements. Certain supplements can reduce stress and anxiety. There are more exotic options that promise to reduce your anxiety, but you can never go wrong with green tea. It has been scientifically proven that green tea promotes calmness because of L-theanine, an amino acid that stimulates relaxation in you.
  2. Light a scented candle. The atmosphere of a room with a lighted candle is warm and soothing, the added scents can also decrease anxiety and improve the quality of your sleep. Some of the calming scents in aromatherapy include geranium, ylang-ylang, sandalwood, neroli, bergamot, rose, lavender, vetiver, roman chamomile, frankincense & orange or orange blossom.
  3. Stop procrastinating. Slacking off work is a bad habit that leads to a negative reaction e.g., scrambling to stay on top of your piling workload. The thought of putting in more hours than you should just add more to your plate considering playing catch up is stressful enough. Get in the habit of maximizing your productivity so you get more done on time and work doesn’t eat out of your relaxation time. Achieving work-life balance is the key to managing work-related stress.
  4. Enjoy the outdoors. Studies show that being a shut-in increases the chances for depression and that the occasional stroll in the outdoors reduces the risk for it. A 90-minute walk through a natural environment was found to lower the repetitive negative thinking compared to those in a city setting. Aside from the mental benefits, a healthy dose of fresh air and sunlight will do wonders for your body. Even if you’re not an outdoor person but a homebody, the change of environment will do you some good.
  5. Take a vacation. How many unused vacation days did you have last year? Make the most out of your allotted vacations to get away from the stress of work and home and be energized, increase productivity (for when you get back of course), increased happiness and heightened sex drive. Don’t think of vacations as a luxury because they’re crucial to your happiness and health, both physical and mental. If you’re in a relationship, it’ll benefit from a getaway too: 80% of people who vacation at least once a year say that romance is still alive in their relationship.
  6. Sleep right. Don’t overlook sleep in your quest to conquer stress. A night out or an all-night scramble to meet a deadline will leave you groggy and lethargic the next morning. Keep this up and you’ll develop a full-blown anxiety disorder. How to have the right amount of sleep? Time management: get done what you need to do at work, so you don’t bring them home and keep the nights out at a minimum.
  7. Deep breaths. Breathing exercises where you take slow, deep inhales and exhales will calm down your body. It combats the physiological symptoms that stress brings on. There’s also the mental aspect of it: getting control of your breathing makes you feel that you have a grip on things and that makes you feel immediately better.
  8. Set realistic goals. A part of what drives us into stress is the immense pressure we put on ourselves to achieve our goals by the deadlines you set. The failure to accomplish them brings on negative thoughts that cause a domino effect on your mental and physical health. The key is to set achievable goals and striving for excellence, not perfection.
  9. Check your email less frequently. Constantly checking our inboxes is born out of the anxiety crucial e-mails and that being always at the back of your mind is not a good thing. A study found out that people feel less stressed when they check their email less often. Try setting up alerts so you know exactly when your bosses’ email, so you don’t keep checking.
  10. Time management. The habit of planning things through and seeing it get done is that stress management technique that works best according to a study. People who plan things ahead were fighting stress before it even happened, and thus reduced the onset of stress and frustrated. Get the more difficult things out of the way earlier on and save the easy ones for last so, at the end of the day or week, you don’t feel as rushed or stressed. Don’t be a deadliner.

 

Contact us today to get the best chiropractor to help reduce your stress!

When you look in the mirror after an intense workout session, you’ll see how your sweat gave you a rockin’ bod. You should know that you’re not seeing everything in the mirror. Up in your head, your mental space is so much better through exercise – that’s scientifically proven too.

Get a boost of endorphins

A punishing 5 mile run on the treadmill can squeeze the life out of you, and while you’ve lost a few hundred calories you’re gaining something too. During the course of exercise, you’re releasing endorphins that create the feeling of happiness and euphoria. Doctors suggest that their patients suffering from depression or anxiety take up a sport hit the gym or spare a few minutes of their day for physical activity, which studies suggest are just as effective as antidepressant pills to treat depression. It doesn’t mean completely ditching your meds, it complements to your existing treatment. 

Maintain mental stimulation

A fact that comes with aging is that as we grow older, our mental capacity is decreased. It doesn’t help that we’re susceptible degenerative diseases like Alzheimer’s kills off memory and eventually, one’s ability to live and function independently. Exercising may not cure Alzheimer’s, it can put off the mental decline that begins once you hit 45. Working out when you’re 25-45 boosts the chemicals that support and prevent the degeneration of the hippocampus, the center of the brain’s memory and learning.

Improve your memory

It sounds weird, but getting sweaty helps improve your memory. Perspiration actually increases the production of cells responsible for memory and learning found in the hippocampus. Let your kid play during recess time – research actually found a link between the level of physical fitness with brain development. And it’s not just for the kids. You’re more likely to improve and retain vocabulary if you’re running sprints.

Curb your addiction

The feeling of pleasure washes over you during the release of dopamine, the hormone responsible for making you feel good- whether from sex, drugs, alcohol, food or exercise. Some people enjoy it too much they get addicted and end up getting dependent on a pleasure boost. While dopamine is released during exercise, it can help curb it too. There’s been a study conducted on alcoholics which found out that intense, short sessions of exercise are a good distraction from cravings. 

Unleash your creativity

Exercising comes in various forms, and much of these like sports get you to interact with people. Even if you’re at a gym you’re rarely exercising alone. Which is good for your mental health. Being better than your workout buddy – running more laps, having faster times  – the competition keeps you motivated. 

Enjoy the fun of the outdoors

When the stress of work and home life gets too much, sometimes all you need is a breath of fresh air and a change in scenery. Let the scenery distract your thoughts and soak up the sun –  the Vitamin D actually lessens your likelihood of developing depressive symptoms.

relieve stress

How do you cope with stress from your life, family, and job?

Before you think of looking for a therapist, there are ways to deal with stress that don’t involve lying down on a couch. These simple ways of reducing stress just require a bit of your time and an open mind.

  1. Exercise
    Hitting the gym after going through a stressful situation helps you manage stress the next time around. A study showed that students who exercised moderately after sitting through a test felt calmer and relaxed compared to students who didn’t. Scientists explain this to be due to the decrease in cortisol, the stress inducing hormone and the release of endorphins, body chemicals that improve your mood.
  2. Reducing Caffeine Intake
    Studies show that caffeine is healthy in moderation but taking too much of it makes you jittery and anxious. Caffeine addicts experience crankiness and headaches when they miss their daily cup and experience the same after the caffeine high. Slowly weaning yourself off caffeine should decrease these symptoms.
  3. Have a good laugh
    A good belly laugh feels so good because your stress hormone is fired up, your heart rate and blood pressure both increase then comes back down. The rapid breathing during laughter enhances your intake of oxygen that stimulates the heart, lungs and muscles. Endorphins surge in our body and makes you feel good. Laughter is the best medicine indeed.
  4. Play with your pet
    Pets aren’t just your 4-legged companion, they also alleviate the effects of stress. According to a study, workplaces that allow their employees to bring their dogs to work experience lowered stress levels and higher employee satisfaction. This is because of the increase in oxytocin, the hormone that promotes positive mood.
  5. Listen to relaxing music.
    Slow, subtle instrumental tracks have stress-reducing effects. Called the ‘Mozart effect’, it reduces your anxiety, depression and cortisol levels. Nature sounds, classical music, Celtic and Native Amer.
  6. Chew gum.
    The simple act of chewing on gum promotes blood flow to your brain which greatly improves emotions, chewing harder offers the most stress relief. A study also found out that chewing gum while multitasking under taxing situations reduced anxiety, stress, brought down cortisol levels and increased alertness and performance.
  7. Spend time with people you love.
    Filling up your emotional tank by being with family and friends will help you manage your stress better. Having emotional connections to people who surround you gives you a sense of belonging and self-worth. A study found out that women who spend time with friends and children had higher levels of oxytocin. Both genders could benefit from these relationships and you’re better off having friends – one study showed that people with few social connections were more likely to suffer from anxiety and depression.
  8. Learn to say no.
    Don’t be a pushover and learn to say no. Situations where you find yourself unable to say no are extremely stressful whereas you could’ve totally avoided the situation by being firm and saying no. Forcing yourself to do what discomforts you can increase your stress levels. Saying ‘no’ to things that add to your load is taking control of your life.
  9. Do yoga.
    While the actual mechanics of how yoga reduces stress is still unknown, it doesn’t take away from how effective it is in enhancing your mood. The goal of yoga to unite your mind and body has been found to be as effective as antidepressant medication which has made it a popular method of stress relief among all age groups.
  10. Keep a journal.
    Writing things down helps you maintain a healthy perspective in life. Record both what’s stressing you out and the things you’re grateful for. Having a tangible list of the good things relieves stress and anxiety by focusing on the positive things in your life.

Contact us today to schedule a message or maybe a chiropractor to help reduce the stress!

Best Time to Start Chiropractic Care

Though Spring often brings milder temperatures, it also brings with it a host of allergies, colds, and other illnesses that make enjoying the outdoors a bit challenging. However, our lifestyles can play a large role in how healthy we feel through the Spring and the rest of the year. Staying on top of annual physicals and incorporating regular chiropractic visits can be the key to feeling your best, no matter the season.

And, to do this will require you to pay particular attention to your immune system.

What is the role of the immune system?

To stay in great health, your immune system must work quickly to eliminate any foreign particles or viruses that may get into your body. Its main role is to fight off infections and keep them from wreaking havoc on our other body systems. To do this, you want to be sure your immune cells are as strong as they can be. Because when they are not, your risk of getting (and staying) sick increases exponentially.

How can I naturally boost my immune system?

Your diet plays a large role in the health of your immune system. Getting ample rest and staying active through regular exercise are also ways that you can give your immune system a boost. However, recent research points to chiropractic adjustments as being an additional all-natural, non-invasive way to ensure your immune cells are ready or any invader they come into contact with.

Although many people associate chiropractic treatments as only needed to alleviate back or neck pain, these treatments can actually help improve a host of conditions, including seasonal allergies, ear infections, even bedwetting. That is because chiropractic treatments adjust the spine to ensure that it is not misaligned. When the spine is misaligned, it disrupts the connections traveling between the nervous system to all of the other body systems. When this is corrected using soothing chiropractic sessions, the nervous system is able to restore these critical connections. And, when your nervous system is functioning properly, you are able to increase the number of immune cells and their response rate to ensure you are able to fight off any infection, bacteria, or virus you may encounter.

It is recommended to visit your chiropractor, once every three months. During these sessions, they will be able to assess your spinal alignment and recommend a course of treatment to keep your spine and posture in perfect alignment.

If you have not seen a chiropractor this year, then now is the time to make an appointment. With 7 convenient Atlanta-area locations, Corrective Chiropractic is able to offer its patients the highest level of quality care to keep them healthy all year round. Click here to schedule a free back evaluation session.

Having allergies, either in the Spring or all year round can be a very uncomfortable way to live. Leveraging natural and easy at-home ways to manage or reduce your symptoms can be effective in making the Spring enjoyable, even if you have allergies. In this blog, we’ll explore the uses for various essential oils and how you can use them to finally ditch your seasonal allergy suffering to the curb.

Essential oils are made from natural ingredients, often plants that have medicinal or calming effects. You can use essential oils in a host of different ways, including, but not limited to:

  • Put them in a diffuser to release into the air
  • Placing a few drops in the bathtub or shower while bathing
  • Rub them on the skin or on the soles of your feet
  • Smelling them directly from their container

Using essential oils, specifically with a diffuser is often referred to as aromatherapy. In this way, your body is stimulated through your sense of smell and this can then in turn influence other areas in your body.

If you do choose to use oils on your skin, it is recommended to dilute them before applying them, as the concentrated oil may cause skin irritation. When used in this fashion, the oils are absorbed by the skin and immediately enter your bloodstream.

Here are three essential oils that can be used to alleviate allergy symptoms.

Lavender

Lavender is known to create a soothing sensation and is great to use during bedtime. Due to its calming qualities, it can also be great for soothing allergy symptoms and reducing inflammation during high pollen times. Recent scientific findings have shown that lavender can help to prevent the enlargement of mucous cells, which lead to running noses and watery eyes. The best way to use lavender is to put a few drops into a diffuser or to use it in a soaking bath.

Peppermint

Peppermint is also known to help eliminate inflammation and can be even more potent when mixed with lavender or lemon oils. Peppermint is great to open up your pores, especially if you suffer from nasal or chest congestion during the Spring. It is best used through a diffuser or applied (in a diluted form) directly on the skin.

Lemon

Most citrus-based oils are known to help boost energy and alertness. Lemon oil is also helpful in clearing the sinuses and dramatically reducing the common symptoms associated with seasonal allergies. Due to its potency, lemon oil is best used through a diffuser and released into the air.

The Spring does not have to be riddled with allergies. You can enjoy the great outdoors without sneezing – all by using all-natural allergy remedies and essential oils. For other at-home health tricks, be sure to check our blog often for our latest, informative articles.

With beautiful Spring flowers comes the dread of seasonal allergies. And, with the pollen count expected to be one of the highest in decades, getting your spring allergies under control will be important, if you want to enjoy your outdoor adventures.

What causes allergies?

Allergies and the symptoms that come with it of sneezing, runny nose, coughing, watery/itchy eyes, etc. are a part of your immune system response. When you’re exposed to an allergen, albeit pollen, dust, animal dander, or mold, your body is triggered to release a chemical called histamine. When histamine enters your bloodstream, it makes your blood vessels leaky, especially those that run through your nose and eyes. This is why the most common allergic reaction due to seasonal allergies often presents itself as a runny nose or watery eyes.

How can you treat allergies?

Depending on the area you live in, your allergies may fluctuate in severity from year to year, and even from season to season. The key is to take proactive measures to prepare your body or the pollen onslaught common during the Spring months. To do this, it often helps to start an anti-allergy regime in the Winter or very early in the Spring, like in April, so you are able to enjoy the great outdoors without feeling miserable.

The doctors at Corrective Chiropractic recommend using Allerplex. As an all-natural blend of Vitamins A and C, you’re able to get the healthy dose of nutrients your body needs to overcome and reduce the symptoms related to seasonal allergies. Also, including a unique combination of organic minerals, peptides, and enzymes, Allerpex is able to:

  • Reduce the production of mucus often associated with allergies
  • Boost your liver function
  • Enhance the synergistic relationship between your lung and heart

To ensure your allergies stay in check, taking Allerpex in conjunction with regular chiropractic visits can be the one-two punch you need to knock allergies out for good.

Can chiropractic care help with allergies?

The short answer is yes! The exact mechanism of how allergies wreak havoc on the body is not completely understood, however, research has proved that when your body is under stress, being able to manage your allergies becomes a challenge. Your nervous system is intimately linked with your immune system. Which means, when your nervous system is misaligned (particularly with spinal misalignments in your neck), your immune system will inevitably compromised. And, when your immune system is weakened, allergens can have an even greater effect on your body, leaving you with allergy symptoms that will quickly make your life miserable.

When you receive chiropractic treatments, doctors are able to gently manipulate the joints and soft tissue of your spine back into alignment, restoring the healthy connection and communication between your nervous system and immune systems.

Are you ready to kick your seasonal allergies to the curb? Consider making a comprehensive back evaluation appointment with Corrective Chiropractic. We will assess your current medical profile, perform a spinal assessment and answer any questions you may have. It’s time to start living your best life, regardless of the season. Give us a call today at 404-355-5499.

There are many things that can cause this. Maybe you’ve worked night shifts for a long time that switching into day shifts has messed up your body. Or overnight cram study sessions, work deadlines, a newborn baby needing to look after. Nonetheless, it’s a problem that can affect your mental, emotional and physical state. Not sleeping right will make you cranky and lethargic, but in the long term it will seriously damage your health.

In 2015, research  has shown that there is a link between disrupted circadian rhythm and risk factors for obesity, diabetes, and cardiovascular diseases.

For such a high price to pay, you obviously gain more than just a good night’s rest if you change the way you think about sleeping. Here are some simple tips that will help.

1. Optimize your bedroom for sleep.

Make your  bedroom a sanctuary  – a place where you can rest and relax to the utmost. It’s your comfort that’s important.

Some people find sleeping with nightlights or light peeking through difficult. Switch off light-emitting objects and get thicker curtains to block outside sources. If you’re sensitive to noises too, these curtains also muffle sound –  very helpful if you’re living in the city.

Consider investing sleep optimization technology such earbuds weighted sleeping masks if you sleep a lot in shared spaces. The microbeads touch on key relaxation pressure points and blocks out light, making it the perfect alternative if you sleep with a pillow on your head. There are a lot of ambient noise apps and sleep earbuds you can try if you fall asleep faster with ambient noise.

Remember those warm, sticky summer nights that keep you awake? Ambient temperature plays a role in the sleep cycle. Turn the aircon’s cool settings down a little, cooler temperatures induce sleep better.

Keep distracting objects such as your phone in a drawer so you won’t be tempted to play with it when you can’t sleep. Making your sleeping environment optimal for sleeping, and that means removing things that prevent you from doing so.

2. Your pre-bedtime rituals might be preventing you from falling asleep.

What do you do before bedtime? They may be the culprits for keeping you awake.

Eating and drinking before bed, especially when you’re stuffed, isn’t just bad for your digestion, it also negatively impacts the quality of your sleep. There’s a heaviness that’s present when lying down with a full stomach that persists while your food is being digested, and it takes a while for it to go away. By that time, you’ve probably missed your bedtime.

Inversely, going to bed with an empty stomach is also bad. Your hunger will keep you awake, the churning in your stomach will wake you up. It’s ideal to eat a light dinner a few hours before sleeping, light being the keyword.

Some people’s sleeping problems are usually due to coffee late at night. Caffeine and nicotine, being stimulants, will keep you up and will wreck your sleeping habits. Alcohol will make you sleepy but you’ll pay for it with a parched mouth and bad aftertaste when you wake up.

Avoid late afternoon naps if you can. If it’s unavoidable, set an alarm for no longer than 30 minutes. The energy you gain, if unspent, will make you alert and active when you should start feeling sleepy.

Regularly exercising in the day will also help. You benefit by maintaining your weight and protecting your health, and it will also tire you out so by evening you’ll want to crash into bed. Keep your  regimen in the morning though, exercising boosts epinephrine which increases your heart beat and makes you more alert to react, which is the opposite of sleepy.

Sometimes, it’s not the environment or our habits that keep us awake. It’s the worries that hound us that make it hard to just shut down. Find an outlet for your thoughts to clear your head. Writing your thoughts in a journal helps. Try turning off the noise in your head by thinking, “Okay, that’s enough for today. Things will be better when I wake up”.  This mental trick will condition your brain into slowing down and starting the sleep cycle.

3. Stick to your sleep schedule

It’s the irregularity of our habits that confuses our body. Create a pre-bed routine and try to follow it as much as you can.

For example, start by having a light dinner. Take a warm bath after eating. This a cue for your body that you’re getting into relaxation mode.  Studies show taking a warm bath 90 minutes before bedtime helps in getting deep sleep. Then a nightcap. There are lot of herbal drinks you can take an hour before bedtime that helps induce sleep. Lavender tea is especially popular because it helps relieve stress, decreases anxiety, and improves sleep quality especially among people with anxiety and anxiety-related disorders. Don’t do this in your bed though. Your bed should only be for sleeping, making love and relaxation and it’s important that your body realizes this association.

Also, pee before sleeping. The call of nature will wake you up regardless, so better head to the toilet yourself.

Preventing yourself from mental stimulation is key. While there’s nothing wrong about reading a few pages of a novel, watching a bit of Youtube, you’ll never know what’s going to capture your attention. How many times have you been kept up by an idea that struck you before bed time? Precisely. That’s why it’s better to keep away from them.

4. Wake up right

Waking up plays a part as big as your bedtime routine in the sleep/wake cycle. Your body wakes you because you need food after fasting.

Have a hearty and healthy breakfast. It should include plenty of protein, complex carbohydrates (oatmeal, multigrain cereal) and no sugar. Your body will remember when breakfast is, so you’ll eventually wake up at the same time everyday.

During the day, get yourself some sunshine! Get a healthy dose of sunshine, but remember the sunscreen. A short, 10 minute walk will soak up the sunlight you need for your body. It releases hormones that increase the feeling of wakefulness.

Better yet, start your day with a morning jog – you’ve worked up a sweat, plus you’re fully awake!

In the end, it’s about cues, habits and discipline.

What your body needs is consistency. It needs you to follow a sensible, day-to-day routine to know when you power you up and shut you down. Starting  a healthy sleep/wake routine to improve your sleep cycle is going to be hard, even more difficult trying to stick to it.

In the beginning it’s going to be challenging forcing yourself to go to bed earlier than usual, and you might just end up staring at the ceiling. But eventually, when your body picks up on your cues and adjusts, it sleep will visit you earlier.

How does an ear infection start?

Generally speaking, an ear infection can present itself as severe tenderness in the ear or side of the head. Depending on its severity, it may be followed with high fevers that persist for days, ringing in the ear, sleep disturbances, and loss of appetite. As the infection and fluid in the middle ear spreads, the symptoms often get worse and can accelerate to:

  • Extreme pressure causing debilitating headaches.
  • Difficulty hearing or sensitivity to even common sounds
  • Loss of balance or persistent dizziness

With these symptoms lasting anywhere from a few days to weeks, having a non-invasive way to help and prevent the onset of ear infections is important.

In a recent pediatric study, the role of chiropractic care in helping ear infections was studied.

When antibiotics were left futile and only altered the child’s attitude and disturbed their sleep patterns, the parents turned to chiropractic care. Upon examination, the one-year-old infant showed signs of spinal misalignment in several areas. After receiving safe, spinal adjustments, twice a week for 6 weeks, the ear infections reduced in severity and the recurrence of ear infections ceased.

Is your child suffering with persistent ear infections? Are you looking for an all natural way to help ear infections? At Corrective Chiropractic, we invite you to schedule a complimentary spinal evaluation for your child. We have a proven track record working with the littlest of patients and are associated with the International Chiropractic Pediatric Association (ICPA). Click here to schedule your child’s first appointment.