7 Everyday Tonics That Help Your Body Adjust to Stress and Anxiety

We've all been there — feeling like there's just some pep missing in our step. Thankfully, there's a natural (and tasty!) solution in your pantry.

We're big fans of brewing up healthy concoctions, whether it's immune-boosting mushroom "coffee" or insomnia-fighting bedtime milk.

So instead of reaching for that third cup of coffee for an energy boost or a nightcap to de-stress, we rounded up seven natural tonics filled with everyday ingredients that are known as powerful remedies for fighting fatigue, anxiety and stress. Think: apple cider vinegar, matcha, ginger and turmeric to name a few.

Keep reading to discover your new favorite flavorful drink.

Drink ginger to sharpen your brain and beat stress.

Ginger has benefits beyond flavoring your favorite stir-fry recipe or easing an upset stomach. This powerhouse plant contains 14 unique bioactive compounds and antioxidant properties. These compounds have been found to sharpen cognitive function in middle-aged women and may even protect the brain, per a study in rats, against oxidative stress-related damage.

Animal studies have also indicated that ginger can influence serotonin levels and may treat and reduce anxiety as successfully as benzodiazepine drugs.

Ginger Benefits

    improved brain function
    antioxidant support
    treatment for stress

Try It

Brew this healthy ginger tonic (hot or cold) for a dose of powerful antioxidants. Fresh ginger is the way to go, but if you're planning on supplementing, recommended doses vary.

Possible Side Effects

Ginger doesn't have many serious side effects. Just make sure you're not overdosing (more than 4 grams) as it could irritate your stomach.

Brew maca to balance your hormones.

Maca root is increasingly popular lately — and for good reason. This native Peruvian plant has been shown to increase sexual desire in men (and possibly sexual function, too). It's also shown promising results for boosting exercise performance in male cyclists.

This hormone balancer is also a strong supporter against stress. Maca's plant compounds (called flavonoids) may promote a positive mood and reduce blood pressure and depression(as shown in postmenopausal women).

Maca Benefits

    increased energy
    balanced mood
    reduced blood pressure and depression

Try It

Simply mix maca powder into your daily smoothie, cup of coffee, or hot cocoa (here's a tasty recipe!). You can also try this Good Energy Drink featuring the root. To truly see an effect, you may need to drink about 3.3 grams every day for 8 to 14 weeks.

Possible Side Effects

Maca is generally safe for most people unless you're pregnant, breastfeeding or have a thyroid problem.

Need a new pick-me-up? Switch to matcha.

Sip matcha for a clean, jitter-free buzz. Matcha contains flavonoids and L-theanine, which is historically known for its relaxing effects. L-theanine increases the brain's alpha frequency band, relaxing the mind without causing drowsiness.

Combined with caffeine, L-theanine may have positive effects on mood and cognition. Considering matcha is also packed with antioxidants, vitamins, and nutrients, it can be a powerful tonic for beating fatigue and boosting your overall health.

Matcha Benefits

    positive effects on mood
    promotes relaxation
    provides sustained energy

Try It

Brew a cup of matcha tea with convenient tea bags or whip up this Magic Matcha Tonicusing matcha powder. The caffeine in matcha is fairly strong! You may be able to feel the effects within the hour.

Possible Side Effects

Just as you can be over-caffeinated on coffee, it's possible to drink too much matcha. While it may be healthier, stick to just one or two cups a day.

Try reishi for natural anxiety relief.

Reishi mushrooms, nicknamed "nature's Xanax," are a great natural way to de-stress. This mushroom contains the compound triterpene, which is known for its calming properties. It also possesses anticancer, anti-inflammatory, anti-anxiety, and antidepressant qualities.

This magic mushroom may also promote better sleep (as shown in studies on rats), leaving you more rested and focused throughout your day.

Reishi Benefits

    promotes more restful sleep
    has antidepressant and anti-anxiety properties
    possesses powerful calming agents

Try It

Use a spoonful of reishi powder to make a warm, healing tonic or tea.

Possible Side Effects

While research around the benefits of reishi's is still lacking, what's available shows that they may be associated with liver damage. Other than that, the side effects are minor (such as an upset stomach). Talk to your doctor if you're considering supplementing with these mushrooms as people who are pregnant or breastfeeding, those with a blood problem, or anyone needing surgery should avoid it.

Reach for apple cider vinegar to boost energy.

Apple cider vinegar has uses beyond that tasty vinaigrette. This vinegar can have a direct impact on your blood sugar levels, helping you maintain even energy and preventing fatigue. Apple cider vinegar also contains essential minerals like potassium, which has a direct correlation on our energy levels.

Apple Cider Vinegar Benefits

    controls blood sugar
    maintains even energy levels
    may help promote overall health

Try It

Simply mix apple cider vinegar into warm or cold water or try making this Apple Cider Vinegar Tea Tonic. After drinking 1 gram, you may feel the effects within 95 minutes.

Possible Side Effects

Large doses of apple cider vinegar may cause some side effects, including digestive issues, damaged tooth enamel, and throat burns. It may also interact with your medications, so talk to your doctor if you're planning to drink it regularly.

Try turmeric for overall mental health.

Turmeric lattes are all over the internet, but are they backed by science or just trendy? We're happy to report that turmeric stands up to its popularity — especially in terms of mental health.

Curcumin, the bioactive compound found in turmeric, has been linked to treating anxiety, depression, and more — possibly due to it boosting serotonin and dopamine levels. Research has suggested that it may actually be just as effective as Prozac with far fewer side effects.

Turmeric Benefits

    boosts serotonin levels
    can help relieve anxiety and depression
    may be just as effective as antidepressants

Try It

Try this refreshing anti-inflammatory Turmeric Tonic for something a little different. The results may not be immediate, but if you drink it 1000 milligrams daily for six weeks, you may start feeling a difference then.

Possible Side Effects

For the most part, turmeric is safe to eat. But you may want to avoid too much of it and make sure you're getting it from a trusted source. High doses of turmeric may cause kidney stones, and untrustworthy sources tend to have fillers.

Ashwagandha: Your new go-to adaptogen

If you're not familiar with this adaptogen, it's a good time to learn. Adaptogens are naturally occuring substances that help our bodies deal with and adapt to stress.

Ashwagandha in particular is a stress-fighting superstar. This adaptogen has been shown to aid in anxiety relief, fight fatigue, and reduce cortisol levels.

Ashwagandha Benefits

    reduces body's stress hormone
    relieves anxiety
    prevents stress-related fatigue

Try It

Sip this Ashwagandha Tonic to sleep sound and melt stress. It may take drinking two cups a day (with 150 milligrams of ashwagandha) for a month before you feel the effects.

Possible Side Effects

There aren't enough studies to say exactly what the side effects of this herb are, but those who are pregnant will want to avoid it, as it can cause early delivery. Another risk of taking ashwagandha is the source. Untrustworthy sources tend to have harmful additives.

As always, check in with your doctor first before adding anything to your everyday routine. While most of these herbs, spices, and teas are safe to consume, drinking too much in a day may be harmful.

So, with all of these amazing stress-fighting tonics to choose from, which one are you most excited to try first?
This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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6 Ways To Maintain Your Skin!

A healthy skin can slow down the aging process and prevent skin problems. Diet and exercise are key factors that keep the skin healthy. A healthy skin also has aesthetic benefits apart from being disease resistant.

Given below are 6 ways to keep the skin healthy:

1. Regular exercise and Hydration: Regular cardio exercises such as jogging and swimming pump the blood that carries nutrients and oxygen to the skin. Exercise causes loss of water in the body which needs to be replenished. Water keeps the skin healthy and prevents skin problems such as acne and dry skin.
2. Sun protection: Constant exposure to sun rays can cause a host of skin problems such as skin cancer, wrinkles and age spots.The main culprits are the ultraviolet rays of the sun which can cause damage to the skin when it is exposed. Using sunscreen and wearing full-sleeves can help protect the skin against UV rays.
3. Intake of antioxidants: Exposure to sun, pollution and other environmental factors give rise to free radicals in the skin. These free radicals damage cells in the skin by oxidation. Foods rich in antioxidants such as fruits and vegetables can limit the damage caused by free radicals.
4. Stress management: Stress can trigger the skin sensitivity which causes it to be acne prone. Thus managing stress is beneficial for maintaining a healthy skin.
5. Smoking: Smoking narrows the blood vessels in the skin that deliver oxygen and nutrients. Hence, it should be avoided to stay clear of these problems.
6. Collagen supplements: These collagen supplements, especially in peptide form, reduces wrinkles considerably and keeps the skin firm and resilient.                                                       
   

   THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                  PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
   

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Practice meditation to beat rising stress levels

Gone are the days when you could get away with the excuse of a hectic day at work to avoid meditation.

A team of two scientists have provided some handy tips to help the people- to regularly do meditation in order to beat the stress levels.

Various past studies have shown that the high stress levels could lead to array of health issues, including high blood pressure and various other cardiovascular diseases.

The Psychological Association study suggested that the stress levels among the American natives have been increasing for the first time in ten years, reports a news agency.

Further, there are numerous studies suggesting that meditation could help in relieving anxiety and reducing stress levels, further reducing the risk of cardiovascular diseases.

"Real people living busy lives can meditate successfully on their seven-year-old couch, in bed alone or next to their snoring partner, in the passenger seat of their car, at work, at the kitchen table, in the backseat during a road trip, in a bus or a plane seat, said a researcher.

"And that's as it should be, because if you are waiting to find yourself atop a cliff-side or in a white, sparsely furnished room in order to feel like you can meditate, you're only going to meditate sporadically, and you're going to mistakenly conclude that what little benefit you are able to derive from your practically is magically linked to your serene environment which couldn't be further from the truth", he added.

Further a founder of a Ziva Meditation center highlighted the benefits and ease of practicing meditation.

"It feels just as delicious to drop into a meditation when you are feeling blissed out on a pillow with soft lighting as it does sitting at your desk at 2 pm right as your morning coffee wear off," said another researcher.

Researchers further suggested some techniques to start out with meditation.
- Start Practicing
The researcher recommends meditation for 15 to 20 minutes right in the beginning of your day. One must sit upright with back relaxed and shoulders not withdrawn backward. Your hands and feet must be at ease and one could stretch the legs out in front. Set a timer and close your eyes.

- Allow all thoughts
The practitioner must not try to instantly fall into a state of complete meditation. Unwanted thoughts and distractions are a part and parcel of the meditation process; rather remember all kinds of thoughts come through your way. Do not try to control your meditation.

- Practice at your ease
The more consistently you meditate, the more mindful you will become, says Fletcher. He added, "Do your meditations whenever and wherever you can fit them in ten minutes is better than zero minutes". One researcher defines meditation as allowing the luxury to think about everything and nothing at the same time. This shall be accompanied with a slight to heavy feeling of forgetfulness.

- Catch your Breath
A researcher further mentions of Balancing Breath or alternate nostril breathing, which in Indian context is known as 'Anulom Vilom' as a warm up to meditation. It helps to balance the right and left hemispheres of the brain and has immediate energising and calming effects.

Another technique, suggested by the researcher, is called 2X Breath. This involves breathing in for two counts through the nostrils and out through the mouth for four counts.

- Feel the moment
The researcher, further mentions of 'Come to your senses' that could be easily done at all places. It involves closing your eyes and tuning into what your senses are experiencing one at a time.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                      
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FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                    

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FOR CROCHET DESIGNS
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Prebiotics May Help You Beat Stress and Get Good Sleep

What are prebiotic really? Are they a food fad? While people were just about warming up to the concept of probiotics, there suddenly came in prebiotics claiming to be better than the other. Gut bacteria or probiotics need to feed on certain fibers in order to perform better and help improve your gut environment so as various metabolic processes can be carried out efficiently by the body. But the acidic content of our stomach most often hampers the growth of these microorganisms, along with our habits such as drinking hot tea. Prebiotics are basically non digestible food ingredients (such as the fibers found in many plant sources like asparagus, oatmeal, and legumes as well as in breast milk ) that are selectively metabolised by colonic bacteria which have the capacity to improve our gut environment. Unlike probiotics, they can be added to many ingredients and heated too.


While the beneficial role of prebiotics in helping the gut bacteria are being raved about, a recent study shows that eating prebiotics can restore healthy sleep patterns after a stressful event. The study was conducted by a group of researchers from the University of Colorado Boulder, and published in the journal Frontiers in Behavioral Neuroscience.

The findings showed that stress could upset the gut's microbiome, as well as restful sleep - essential elements for a healthy life. A diet rich in prebiotics was found to increase beneficial bacteria as well as protect gut microbes from stress-induced disruptions. In addition prebiotics also lead to the recovery of normal sleep patterns, since they tend to be disrupted after stressful events.

"Acute stress can disrupt the gut microbiome," said Agnieszka Mika, postdoctoral fellow at the University of Colorado Boulder, in the US. "So far no adverse effects from prebiotics have been reported," Mika added.

For the study, the team tested rats that received prebiotic diets for several weeks prior to a stressful test condition and compared with control rats that did not receive the prebiotic-enriched diet. The rats that ate prebiotics prior to the stressful event did not experience stress-induced disruption in their gut microbiota and also recovered healthier sleep patterns sooner than controls, the researchers said.

As the stressor that the rats received was the equivalent of a single intense acute stressful episode for humans, such as a car accident or the death of a loved one, the results may be relevant in humans, noted Robert S. Thompson from the University of Colorado Boulder.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes 
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement