Are Stress Hormones Ruining Your Health?

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Do You Really Need to Take Supplements?

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Got Stress

If you're alive and breathing right now, I probably don't have to tell you about stress.

This is probably one of the most stressful times in our history. And you can't afford to ignore the significant impact stress can have on your health.

I'm just completing my 2010 book on living well and long, and one thing I can tell you is that stress is the enemy of a long and healthy life. The major stress hormones- like cortisol and adrenaline- serve important purposes in our body. In fact, we couldn't live without them. Without the signals they send to our body, we wouldn't be able to respond to emergencies. The stress hormones make it possible to run from a bear or fight off a wildebeest; they alert us when the teenager who's texting in the next lane is about to swerve into our car; they serve as an early warning system for danger, and prepare our bodies to either fight off an enemy or to run the other way. They're integrally related to our survival.

But our stress hormones were never meant to be "turned on" 24/7. While they're perfect for a quick response to an emergency, they also take a huge toll on our bodies when they're locked into the "on" position all the time. Cortisol, for example, sends signals to the body to break down muscle and store fat around the middle. Cortisol also shrinks an important part of the brain called the hippocampus, which is essential for memory and thinking. Stress can depress your immune system, make recovery from illness longer and more difficult, and can aggravate symptoms of a wide range of diseases.

Probably the single most effective way to bring down stress hormones is to meditate. Even deep breathing exercises, such as the Relaxation Response pioneered by Herbert Benson, MD at Harvard, can make a huge difference in lowering your stress hormones. (I discuss the Relaxation Response and how to do it in both "The Most Effective Natural cures on Earth" and in my latest book, "The 150 Most Effective Ways to Boost Your Energy".) A few carefully selected supplements may help as well.

One product recently introduced by Integrative Therapeutics is called Cortisol Manager, and it is an elegant formulation of herbs known to have stress reducing properties. Ashwaganda, for example, is known as a "vitalizer" or energizer for the body, and can be very helpful in fighting fatigue and exhaustion. Magnolia bark contains compounds that have demonstrated anti-anxiety properties, and L-theanine is the amino acid found in green tea that's known to be a great stress reliver.

One herb that has a terrific resume for stress is rhodiola rosea. A number of studies have demonstrated that rhodiola has an antifatigue effect, and it's also been shown to improve endurance exercise capacity. The prestigious (and conservative!) Physicans Desk Reference for Herbal Medicines says of rhodiola, "Most users find that it improves their mood, energy level and mental clarity". Rhodiola should be taken early in the day because it can interfere with sleep. Between 50-200 mg a day is recommended for clinical effectiveness.

Remember that stress eats up B vitamins and vitamin C. The adrenal glands require vitamin B5 (pantothenic acid) to do their job properly, so if you're under a lot of continual stress, you may feel better by supplementing with extra B and also with vitamin C.

10 Ways to Increase Energy and Reduce Stress

We have every reason to be stressed out these days. I'd say it's a pretty rational response to what's going on in the world. But stress comes not just from the stressor (i.e. the economy, the job market) but also from how we react to it. If our energy and vitality remain high, we'll be more likely to see the opportunity in any crisis.

Remember, some people are going to do just fine in this downturn and some are even going to thrive and prosper. Why shouldn't you be one of them?

And it all starts with attitude and energy.

Here are ten simple "to-do's" from my latest book The 150 Most Effective Ways to Boost Your Energy. Beginning immediately, you can use them to banish the low-energy/high stress doldrums:

#1: No more multi-tasking! Focus on the task at hand-even if it's as simple as organizing your paperwork-- and finish it.

#2: Have a protein shake for breakfast. I personally recommend PaleoMeal or Whey Cool Protein and this is my favorite quick recipe: 1 scoop high-quality whey protein powder; 1 cup water; 1 cup frozen blueberries or strawberries; 1 tablespoon uncooked oats (optional) and two tablespoons Barlean's Forti-Flax. Combine all ingredients in a blender and blend until smooth.

#3: Double or triple the amount of water you drink. How much should you drink? Use this formula: Take your weight and divide by 2- aim for that number of ounces per day. (Being even partially dehydrated will sap your energy like nobody's business.)

#4: Do something for someone else. Examples: A genuine compliment, an act of forgiveness, a donation of food or clothing. (Trust me on this one!)

#5: Eat plain nuts as a snack instead of hitting the vending machine. Nut butter on an apple is also energizing and delicious.

#6: Tell the truth. Deceit takes a lot of psychic energy. The truth will not only set you free, it will also fire up your energy tanks.

#7: Begin the No Frills, No Excuses, Anytime, Anywhere Workout. The No-Frills Workout is the simplest way to get a huge energy boost with a 20 minute investment:
Run a mile. Do some squats. Do some push-ups. Do some crunches. (If you can't run a mile, do some jumping jacks till you're out of breath and then continue with the rest.)

#8: Create a new soundtrack: Music energizes everyone, and can change your mood in a heartbeat. (It can even influence your shopping behavior as most boutiques have figured out.) Your soundtrack can be your favorite year in pop music, or an all-disco extravaganza or the best of Guns and Roses mixed with Lawrence Welk- whatever turns you on. Make it your soundtrack and get buzzed just listening to it (perhaps while doing your workout or dancing).

#9: Dance! If you're an exhibitionist, do it on the front lawn. If you're shy, turn off the lights, double lock the door, pull the shades, and begin!

#10: Have sex. And if for whatever reason this just isn't the time, start enjoying the sexy foods I talk about in "Boost Your Energy", so you'll be more than ready for the next opportunity: almonds, avocados, celery, chile peppers, chocolate (in moderation, of course), oysters (only if you can afford the extra bucks), figs, and nutmeg.

You'll find even more tips- 150 of them in fact- on how to boost your energy and well-being in The 150 Most Effective Ways To Boost Your Energy. I hope you'll check the book out and even more important, I hope you'll benefit from the information inside!