With today's fast pace of living it is no wonder that many people experience large amounts of stress in their everyday lives. Whether a job is physically demanding, mentally demanding or a little of both it is always important first and foremost to put health at the top of a to do list. By incorporating a more holistic approach to stress management tips one can find themselves practicing a well balanced lifestyle. This can be as simple as following some of the techniques below.
5 Helpful Stress Management Tips
1. Aromatherapy- There are many benefits associated with the scent of smell. It has actually been shown that scents such as lavender and vanilla can have a calming effect on the body and put a person in a relaxed state of mind. Aromatherapy can be incorporated into an individual's daily routine by simply using a nice lavender scented lotion and massaging the hands when one feels stress coming on. If money is an issue, try going into the kitchen and grabbing the vanilla out of the cupboard. This will instantly put a smile on anyone's face as well as produce a sense of ease.
2. Hot Bubble Bath- One great way to melt away the stress of the day is to prepare a nice soothing hot bubble bath. This works in a number of ways, one being, that it helps relax tense muscles, and also helps clear up any congestion. When people experience stress, they tend to breathe with shallow short breathes. Breathing deeper, with longer breaths induces a sense of calm for the body and the mind.
3. Personal Organization-When a person is on top of their game and has excellent personal organization skills, this can prevent stress from developing when uncertain situations come about. It will also maximize time efficiency as well. A simple personal organization tip is making a to do and order task from most important to least important. It can be surprising to see what initially felt impossible to accomplish suddenly feels manageable when it is written down.
4. Learn to Say No-This is a well known technique that has been around for many years, yet many people fail to listen to that inner voice within them when they feel burned out. Choose the priorities of utmost importance first and the rest can be dealt with at a later time. So remember to learn to say "no" to others and to the self. There is always tomorrow.
5.Vitamin B1 with Thiamine- This essential vitamin and mineral combination has many great natural qualities which helps it work as a great stress reliever. Thiamine, which is a mineral sometimes found within vitamin B1, which helps make the immune system stronger and enables the body to undergo large amounts of stress. Steven D. Ehrlich, N.M.D., who is a private practice physician specializing in complementary and alternative medicine in Arizona, composed an article found on The University of Maryland Medical Center web site.
In his article titled, “Vitamin B1.”he states that, “Like other B complex vitamins, thiamine is considered an "anti-stress" vitamin because it may strengthen the immune system and improve the body's ability to withstand stressful conditions.”
Vitamin B1 and thiamine although may sound as though they coexist can be considered to be a faulty statement. In fact, there are many foods that contain vitamin B1, but do not contain thiamine (Ehrlich,2007).
What Foods Contain A Sufficient Amount of Vitamin B1 and Thiamine?
According to According to Dr. Decuypere (2009) a chiropractic physician who created a vitamin chart that lists foods and their vitamin and mineral contents, states that, “Most fruits and vegetables are not a significant source of thiamine.”
In fact using his chart as a reference the only fruits that do have a significant amount of thiamine and vitamin B1 are fruits such as watermelons and avocados. The only vegetables that show a significant amount of both of these components are peas.
According to the USDA in the Food and Nutrition Information Center online, Dietary Reference Intakes Guide (1998) the recommended dose of thiamine taken daily is 1.1mg. for women and 1.2 mg. for men.
With this information noted in order to be able to experience the full effect of vitamin B1 and thiamine benefits, changes in the diet need to occur. These changes include eating a significant amount of these vegetables or fruits and possibly take a vitamin supplement with B1 and thiamine.
Now that one knows 5 helpful stress management tips they can learn to incorporate some or all of these techniques. Soon life won't seem so hectic and a lot more will get done in the process.
Supporting Research
Decuypere, J.D., Dr. Decuypere's Nutrition Charts: Fruit Chart, 2009, http://www.healthalternatives2000.com/fruit-nutrition-chart.html
Ehrlich, S.D., N.M.D., Vitamin B1 (thiamine). (2007), University of Maryland Medical Center, Review provided by VeriMed Healthcare Network.
http://www.umm.edu/altmed/articles/vitamin-b1-000333.htm
Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline (1998). National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.
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