Stress is, nowadays, one of the main factors contributing to chronic poor health. Regardless of age, gender, occupation, life circumstances, or socioeconomic status, everyone is affected at some point by some form of anxiety or intense stress. Moreover, the phenomenon tends to worsen over time, whether in personal or professional life. But in practical terms, it is very often complex or difficult to break this vicious cycle and regain calm and serenity. Ultimately, how can we combat stress naturally in our daily lives?
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Quick definition of stress
Stress is a natural bodily reaction, both nervous and psychological, to a situation perceived as a threat or a challenge. Triggered by a shock or external aggression, it mobilizes several areas of the body to enable an appropriate response. This response, while useful in the short term, can become problematic when it becomes chronic.
From a physiological point of view, stress affects three main bodily systems:
- The cerebral sphere : stress disrupts brain function, leading to symptoms such as difficulty concentrating, memory loss, migraines, or sleep disorders.
- The digestive system : closely linked to the brain, it reacts to stress with stomach aches, bloating or, in extreme cases, gastric ulcers.
- The overall physical and mental sphere : stress manifests itself through physical changes (weight gain or loss, excessive sweating) and psychological changes (loss of motivation, anxiety, or even depression).
Doctors describe three phases of stress: alarm, resistance, and exhaustion, each marked by specific symptoms. Understanding these mechanisms is essential for better managing stress and preventing its negative effects on health.
* Alarm phase
In this initial phase, where the first signs and symptoms of stress appear, the organs vital for survival react by gathering all the energy present in the body and redirecting it to the organs necessary for fight, flight, or survival: the brain, the heart, and the muscles. During this mobilization and redirection, the body rapidly and massively secretes two main hormones: adrenaline and cortisol. As a kind of anticipation of the intense stress to come, the body prepares itself to resist, notably by accelerating the heart rate and respiration and improving mental, visual, and auditory focus.
* Resistance phase
In this phase, where stress signals persist, the body can enter what is known as "resistance." This means it prepares to fight back to restore balance. Cortisol production increases, and several neurotransmitters are secreted (such as dopamine and serotonin). In this second phase, the body still reacts to stress in a positive, or "stimulating," way.
* Exhaustion phase
If stress persists, the body will use its resources until its reserves are completely depleted. In this final phase, serotonin and dopamine levels are at their lowest, but cortisol levels remain high before also gradually declining. The individual then falls into a state of intense fatigue, chronic exhaustion, severe irritability, or depression.
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Practical tips for fighting stress
Now that you know how to spot the signs and symptoms of low stress levels, and that you can measure its impact on the body and on your health, let's see how to try to stop the phenomenon.
Since stress generally affects our weight, fitness, and motivation, it's very important not to completely abandon physical activity. Therefore, it's essential to continue exercising whenever possible and prioritize walking or cycling.
Certain recently developed practices can also greatly help you maintain stable health. These include hypnosis, sophrology, various forms of yoga, chiropractic, or simply all breathing exercises (abdominal, thoracic, cardiac regulation). If these types of activities are difficult for you, here are some practical tips to apply daily:
* Remember to breathe properly, calmly, fully and regularly.
* Try to consider the positive aspect of events or obstacles that arise as much as possible.
* Remember to plan your work and rest times in advance by organizing your schedule precisely, systematically, and well ahead of time.
* Incorporate regular rest periods into the day, and remember to eat well.
* Ensure you get enough sleep , regularly and with as little disturbance as possible.
* Try never to react impulsively to events, learn to take a step back and analyze everything thoroughly before starting to stress or react.
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Dietary supplements, natural anti-stress solutions
Despite the efforts undertaken, it is possible that for some people, these "natural solutions," these practical daily tips, while relevant, are nonetheless insufficient. Currently, many types of extremely healthy products are available to help support your health. Among them, dietary supplements (essential oils, tablets, gummies, etc.) appear to be one of the best solutions, specifically designed to address a particular deficiency. Of course, for individuals in the most urgent condition, who require the presence of a doctor or psychiatrist, medical monitoring is mandatory, sometimes involving prescriptions and more intensive treatments.
Among dietary supplements, those containing adaptogenic plants are now considered the most suitable and effective for combating stress (its onset, maintenance, and development). Adaptogenic plants are medicinal plants, notably used in herbal medicine, that possess "adaptogenic" properties. They are generally defined as "plants possessing pharmacological substances capable of conferring increased resistance to an organism, enabling it to ward off potential attacks." This can relate to stress levels, intense or exceptional physical exertion, and so on. An adaptogenic plant therefore has a direct effect on stress, its signals and symptoms, its level, and its increase.
Certain adaptogenic plants (essential oils) have long been known to be particularly effective for health, especially in reducing stress levels, thanks to their properties. These include rhodiola, holy basil, saffron, and guarana.
Recently, other scientific and medical criteria have been added for a plant to be properly classified as an adaptogen. It must now specifically increase the body's overall resistance, have a normalizing effect at the physiological level to facilitate an appropriate response to stress, and finally, be non-toxic.
Nowadays, many dietary supplements are composed primarily of adaptogenic plants with the aim of reducing stress and anxiety levels. Rhodiola and holy basil ( Ocimum tenuiflorum ) seem to be among the most suitable and effective.
- Rhodiola ( Rhodiola rosea ) acts as a natural anxiolytic and antidepressant. It helps maintain cortisol levels within a physiological range and blocks the breakdown of serotonin and dopamine (which, as a reminder, are the feel-good hormones). Rhodiola is therefore ideally suited for stress, anxiety , adjustment disorders that generate anxiety, and mild to moderate depression. Holy basil also has similar properties, though to a lesser extent.
- Saffron ( Crocus sativus ) and guarana ( Paullinia cupana ) are more beneficial and effective for addressing low moods related to temporary anxiety, such as disappointment, bad news, an accident, or underlying stress . Saffron, in particular, has a neuroprotective effect that helps combat cognitive decline, especially in individuals with neurodegenerative diseases like Alzheimer's.
Did you know that?
Rhodiola is a mountain plant, sometimes called "rose root," "golden root," or "tundra ginseng." Its name actually comes from the light, subtle rose scent its roots release when freshly cut. It grows in cold regions (Asia, Siberia, Scandinavia, North America, etc.) and can thrive up to altitudes of 4,000 meters. As it grows, Rhodiola is a plant that adapts and becomes increasingly resistant to environmental stresses (climatic conditions, weeds, various pests, etc.).
It has been used for a very long time in a multitude of situations and contexts, notably since Antiquity and the Middle Ages, and was sometimes called "golden root." We now know that the Vikings used it to combat fatigue and low morale, to regenerate as quickly as possible, and to give them courage and enthusiasm in their endeavors. This plant from the Arctic Circle was one of their main everyday "medicines."