According to the American Institute of Stress, Americans are the most stressed-out population in the world. In fact, our stress levels are about 20% higher than the global average. Every day, 55% of Americans experience stress, and 63% have even quit their job because of work-related stress.
From relationships, work, health, or financial situations, stress is part of everyday life and has become the norm in our society; it goes along with managing our day-to-day lives. However, long-term stress may harm your health and cause heart disease and mental health issues such as anxiety or depression. So, how can we make stress a bit easier to manage? In this article, we’ll cover the different types of stress and the best ways to reduce stress, including the right supplements for stress.
What Is Stress?
There is no defined definition or measurement for stress since everyone’s idea of stress differs. Most commonly, stress can be seen as distress or emotional, physical, or mental strain. Some types of stress can be seen as “good” stress because it can increase productivity, whereas other kinds of stress may be harmful.
There are two types of stress, short-term (acute) and long-term (chronic) stress.
- Acute stress: Acute stress triggers a fight or flight response preparing the body for defense. This kind of stress can be seen as good stress by releasing stress hormones to help your body deal with the situation. Examples of acute stress include public speaking, traffic, argument, injury, and more.
- Chronic stress: Chronic stress is a constant feeling of stress that can be debilitating to the mind and body if left for an extended period of time. Examples of chronic stress include financial struggles or pressure at work.
What Are The Symptoms of Stress?
Stress can affect our mental health, leading to anxiety and depression. It can also affect our physical health. To understand the harmful effects of stress, it is crucial to comprehend how stress affects our bodies.
Stress is a fight or flight response, a survival and defense mechanism enabling quick reactions to life-threatening situations. When stress is indicated, cortisol levels increase, temporarily slowing down bodily functions such as metabolism. Stress also increases heart rate, and blood pressure, which long term, may cause heart attack, high blood pressure, or stroke.
The most common symptoms of stress include:
- Fatigue
- Headache
- Upset stomach
- Irritability
- Muscle stiffness/aches
- Acne
- Diarrhea or constipation
- Difficulty sleeping
- Weight gain/loss
- Drug use
How To Reduce Stress
Stress is almost unavoidable, but there are daily practices that can help reduce stress and prevent you from feeling overwhelmed. This includes:
- Regular exercise
- Adequate sleep
- Well-rounded diet
- Relaxation techniques (yoga, massages, meditation, breathing exercises, relaxing music)
- Dedicating time to hobbies you enjoy
- Vitamins and Supplements
What Supplements Can I Use For Stress?
Here are three supplements for stress that you can consider using.
Ashwagandha
According to the National Library of Medicine, Ashwagandha contains chemicals that help reduce blood pressure and help calm the brain. In a study, 300mg of Ashwagandha and a placebo were compared for 60 days to determine if Ashwagandha reduces stress by measuring serum cortisol levels and stress-assessment questionnaires. Results were significant as Ashwagandha lowers cortisol levels and scores on all stress-assessment scales compared to the placebo.
Many studies have shown that Ashwagandha reduces stress and improves overall quality of life. Additionally, Ashwagandha may improve sleep, which can help with stress, as stress can cause difficulty sleeping.
B Vitamin Complex
Eight different kinds of B vitamins make up the vitamin B complex which is essential for regulating cellular function. In a meta-analysis of 18 research articles, vitamin B improved the mood of those at risk for stress.
Another study looked at occupational stress after 12 weeks of high vitamin B supplementation. Results showed a significant decrease in personal strain and reduced confusion and depression. This study suggested a significant reduction in work-related stress after 12 weeks of supplementation with vitamin B. Vitamin B may also help reduce stress by lowering or maintaining homocysteine levels, an amino acid indicating stress or low levels of B vitamins.
L-theanine
L-theanine is an amino acid commonly found in tea leaves such as green or black tea. It may help reduce stress and anxiety without causing drowsiness. Research has also shown that L-theanine can help improve memory and attention.
Recent studies have shown that taking 200mg of L-theanine can reduce stress and cortisol levels within an hour of administration in response to a stressful situation. Another study found that taking 200mg of L-theanine for four weeks decreased stress-related symptoms such as depression, anxiety, and poor sleep while increasing cognitive function. This study suggests that L-theanine may be beneficial for promoting mental health.
Final Thoughts
Stress can be caused by various factors, such as pressure to achieve goals in work, sports, or personal life. Turning to drugs and alcohol for temporary relief can be harmful to health. Regular exercise and supplements like Ashwagandha, vitamin B complex, or L-theanine can help manage stress, ensuring your body stays safe and healthy. Choose a supplement with a certified seal to ensure you get the best quality vitamins.
At Bump Vitamins, we care about the quality of vitamins we bring to our consumers. All our Bump vitamins are practitioner-grade vitamins made at GMP-certified facilities in the United States. Because our vitamins comply with GMP standards, our products can be trusted to be free from harmful contaminants. Bump Vitamins are also verified by a licensed pharmacist to ensure safety from potential drug interactions.
