The science is in: stress is making everyone sick. Not only does stress worsen already inflammatory conditions, but it puts us at risk for heart disease, diabetes, chronic fatigue, and mental health disorders.[1]

Fortunately, when you’re aware of the problem, you can search out solutions. Scientists have been studying the best ways to stress-proof the body. These techniques lower cortisol levels, the stress hormone that, when out of balance, causes a host of issues for the body. Here are 5 of our favourite science-backed ways to de-stress:

1. Meditate
   We know meditation can give you monk-like qualities, but how does it work in real life? In a study of older adults with anxiety, depression, and cognitive difficulties, those who meditated noticed decreased cortisol and feelings of worry and sadness. They also experienced mild memory improvements.[2] Meditation, known as mindfulness-based stress reduction in the scientific literature, has been shown in research to help physical problems like back pain in addition to mood while helping cortisol return to its normal range.[3]

2. Yoga
   We love yoga so much for adrenal health that we have a whole blog post dedicated to it, but it deserves mention here as well. In a review that compares 35 studies, 25 of them found yoga to be helpful in alleviating stress and anxiety.[4] These anti-stress effects can be seen in as little as one yoga session.[5]

3. Exercise
   In a study of 140 post natal women participating in aerobic gymnastic exercise 3 times weekly for 15 minutes over 3 months, stress and anxiety levels were reduced; sleep also improved during this study.[6] Many people stress over which type of exercise is best but the most important thing is that you do exercise, as this study emphasizes—cortisol levels were improved in study participants with major depressive disorder who exercised regularly, no matter what the type of exercise.[7]

4. Nature
   Scientists have unlocked the code to stress reduction: nature is key. Green spaces induce feelings of calm. Even green space in a workplace exercise setting can improve blood pressure and positive feelings of well-being over non-green exercise environments.[8] Urban spaces with more access to greenery, result in better health in a multitude of ways.[9]

5. Adaptogens
   These herbs are special as they increase resilience to stress. Adaptogens help regulate cortisol, improve sleep, decrease anxiety, and increase physical and mental performance.[10] There are many different adaptogenic herbs that you can use, each with their own unique properties. You can try one herb or an adaptogenic combo to see which fits right for you.

Our two favourite products full of adaptogens at Achillea & Co. are Stress Calm Px by Restorative Formulations & Adaptogen by Restorative formulations.

Try out some of these methods yourself and note how your stress levels change. You may want to keep a journal to track which types of activities work best for you. For more info on how you can get on track to adrenal fatigue relief, visit our article here.

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[1] Pariante CM. Why are depressed patients inflamed? A reflection on 20 years of research on depression, glucocorticoid resistance and inflammation.Eur Neuropsychopharmacol. 2017 Jun;27(6):554-559. doi: 10.1016/j.euroneuro.2017.04.001. Epub 2017 May 4. Review. PubMed PMID: 28479211.

[2] Wetherell JL, Hershey T, Hickman S, Tate SR, Dixon D, Bower ES, Lenze EJ. Mindfulness-Based Stress Reduction for Older Adults With Stress Disorders and Neurocognitive Difficulties: A Randomized Controlled Trial.J Clin Psychiatry. 2017 Jul;78(7):e734-e743. doi: 10.4088/JCP.16m10947. PubMed PMID: 28686822.

[3] Ardito RB, Pirro PS, Re TS, Bonapace I, Menardo V, Bruno E, Gianotti L. Mindfulness-Based Stress Reduction Program on Chronic Low-Back Pain: A Study Investigating the Impact on Endocrine, Physical, and Psychologic Functioning.J Altern Complement Med. 2017 Aug;23(8):615-623. doi: 10.1089/acm.2016.0423. Epub 2017 May 24. PubMed PMID: 28537422.

[4] Li AW, Goldsmith CA. The effects of yoga on anxiety and stress.Altern Med Rev. 2012 Mar;17(1):21-35. Review. PubMed PMID: 22502620.

[5] Benvenutti MJ, Alves EDS, Michael S, Ding D, Stamatakis E, Edwards KM. A single session of hatha yoga improves stress reactivity and recovery after an acute psychological stress task-A counterbalanced, randomized-crossover trial in healthy individuals.Complement Ther Med. 2017 Dec;35:120-126. doi: 10.1016/j.ctim.2017.10.009. Epub 2017 Oct 31. PubMed PMID: 29154056.

[6] Yang CL, Chen CH. Effectiveness of aerobic gymnastic exercise on stress, fatigue, and sleep quality during postpartum: A pilot randomized controlled trial.Int J Nurs Stud. 2018 Jan;77:1-7. doi: 10.1016/j.ijnurstu.2017.09.009. Epub 2017 Sep 14. PubMed PMID: 28950158.

[7] Beserra AHN, Kameda P, Deslandes AC, Schuch FB, Laks J, Moraes HS. Can physical exercise modulate cortisol level in subjects with depression? A systematic review and meta-analysis.Trends Psychiatry Psychother. 2018 Oct-Dec;40(4):360-368. doi: 10.1590/2237-6089-2017-0155. PubMed PMID: 30570106.

[8] Calogiuri G, Evensen K, Weydahl A, Andersson K, Patil G, Ihlebæk C, Raanaas RK. Green exercise as a workplace intervention to reduce job stress. Results from a pilot study.Work. 2015;53(1):99-111. doi: 10.3233/WOR-152219. PubMed PMID: 26684708.

[9] Kondo MC, Fluehr JM, McKeon T, Branas CC. Urban Green Space and Its Impact on Human Health. Int J Environ Res Public Health. 2018;15(3):445. Published 2018 Mar 3. doi:10.3390/ijerph15030445

[10] Panossian A, Wikman G. Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity.Curr Clin Pharmacol. 2009 Sep;4(3):198-219. Epub 2009 Sep 1. Review. PubMed PMID: 19500070.