Earth – Annamaya Kosa Stress Relieving Techniques – Aromatherapy, Implementing Stress Relieving Techniques
Drinks for managing Stress
Water plays a vital role in maintaining the body’s overall health and well-being. Water makes up a significant portion of the human adult body, around 60%. While the brain and heart consist of 73% water, the lungs contain about 83% water. Therefore, the disparity in water levels will affect human well-being in both physical and psychological aspects. Stress can lead to dehydration, which in turn can exacerbate stress levels. It’s a never-ending cycle [1]. Drinking enough water, at least six glasses per day, is crucial for maintaining both physical and mental well-being. It’s most effective to drink small amounts of water throughout the day.
Drinking water alone can help alleviate stress, but there are also other stress-relieving treatments that involve water or fluids. There are three main categories of stress-relieving drinks.
- Refreshing beverages made from natural ingredients or freshly squeezed fruits.
- Homemade beverages
- Ayurvedic beverages
Beverages made from natural ingredients or fruits
Coconut water: Coconut water is excellent for maintaining hydration. When you’re not properly hydrated during sleep, it can lead to feelings of restlessness and can even affect your breathing patterns. Drinking coconut water can be beneficial in preventing it. Coconut water is packed with essential nutrients like potassium, magnesium, and vitamin C, which have been shown to help lower blood pressure. Due to its significant potassium content, it has been linked to a decrease in stress and anxiety [2]. Coconut water is known for its ability to help reduce anxiety due to the presence of GABA neurotransmitters [3].
Sugarcane juice: Sugarcane juice is packed with essential minerals like calcium, magnesium, potassium, iron, and manganese, making it a fantastic choice for rehydrating and replenishing electrolytes. Sugarcane juice is rich in amino acids that can help regulate stress hormone levels and promote better sleep, offering relief from insomnia [4].
Fruit juices: Incorporating fruit juices into your diet is a practical and effective way to boost your nutrient intake from fruits. In addition, it has been found to potentially assist with managing feelings of anxiety and depression. Fruits contain a variety of vitamins, minerals, and beneficial plant chemicals that can potentially improve mental health [5].
After consistently consuming 1 liter of fruit and vegetable juice daily for a period of 90 days, an impressive 21 out of 27 trial participants reported experiencing notable improvements in their mental health. According to the report, there were improvements in sleep quality, energy levels, memory, and attention [6].
2. https://onceuponacoconut.com/how-coconut-water-helps-you-sleep-better/
3. https://drvishwanath.com/11-amazing-health-benefits-coconut-water/
4. https://www.hdfcergo.com/health-insurance/wellness-corner/benefits-of-sugarcane-juice-in-summer
5. https://www.healthline.com/nutrition/juicing-for-anxiety-or-depression#effectiveness
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871207/
Homemade beverages
In addition to natural liquids, there are certain homemade preparations that can effectively reduce anxiety.
Herbal tea: Drinking herbal tea made with chamomile, ginger, lemon, or green tea can help reduce anxiety. A study discovered that consuming 1,500 milligrams of chamomile extract daily, divided into three doses over a span of 12 weeks, resulted in a reduction of anxiety symptoms [7]. In a 2017 review, it was found that taking 200 mg of theanine resulted in increased feelings of relaxation and tranquility, as well as reduced tension, based on self-reported data from human trials [8].
Turmeric milk: Warm milk is soothing, similar to a cup of hot tea. Milk contains tryptophan, an essential component for serotonin production. Carbohydrates, including milk sugars, have an impact on serotonin levels in the brain, leading to a decrease in stress. Drinking a mug of warm milk before bed is a well-known sleep aid, as research indicates that the presence of melatonin and tryptophan in milk may contribute to its effectiveness.
Curcumin, the primary compound found in turmeric, has been found to potentially reduce anxiety by addressing inflammation and oxidative stress, which are often present in individuals with mood disorders such as anxiety and depression. According to a study conducted in 2015, the daily consumption of 1 g of curcumin was found to reduce anxiety levels in obese adults [9]. You can easily make turmeric milk at home by combining turmeric and milk.
Barley syrup: Barley syrup has been found to have potential benefits for mental well-being, including the ability to alleviate depression and improve mood. According to a study, regular consumption of 100 ml of barley syrup for a period of 7 weeks has been shown to significantly reduce stress levels [10].
Ragi malt: Ragi malt is made with finger millet, which is known for its high antioxidant content. These antioxidants play a crucial role in minimizing oxidative damage, which is linked to various diseases and premature aging. Ragi malt can also help alleviate feelings of anxiety, sadness, and sleeplessness due to its antioxidant properties, such as Tryptophan and amino acids that act as natural relaxants [11,12]. It can be enjoyed in the morning or during a relaxing afternoon break.
Overnight soaked rice water: Rural farmers in India start their day by consuming cooked rice that has been fermented by soaking in water overnight. People in eastern and southern India have their own methods of preparing fermented rice recipes. Following fermentation, rice undergoes a process where it is enriched with various substances that possess antibacterial and antioxidant properties. These substances include phenolics, flavonoids, vitamin E, phytosterol, linoleic acid, anthocyanins, and more. Eating fermented rice regularly can have a positive impact on your gut health. Fermented rice containing probiotics can help improve mental well-being. They have proven to be highly effective in addressing anxiety and depression [13].
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5646235/
8. https://pubmed.ncbi.nlm.nih.gov/28056735/
9. https://link.springer.com/article/10.1007/s11655-015-2160-z
10. https://www.researchgate.net/publication/236048402_Effect_of_Talbinah_food_consumption_on_depressive_symptoms_among_elderly_individuals_in_long_term_care_facilities_randomized_clinical_trial
11. https://www.asmitaorganicfarm.com/blog-aof/health-benefits-of-ragi-malt-java/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033754/
13. https://www.deccanherald.com/features/rise-to-the-fermented-wonder-1040677.html
Ayurvedic beverages
Aloe vera drink: Aloe vera juice contains antioxidants that can reduce the risk of developing diseases such as diabetes and heart disease. Having a cup of aloe vera juice daily is a suitable amount [14]. Incorporating Aloe Vera into your daily routine, along with other stress-reduction activities like mindfulness, exercise, and proper diet, can help you take an integrated approach to stress management. Keep in mind that Aloe Vera alone is not a standalone stress-management treatment, but it can be a helpful addition to your overall routine [15].
Amla juice: Amla juice is derived from the Indian gooseberry, also known as amla. This tree is commonly found in Asia. Amla juice is not just diverse and delicious, it is incredibly nutritious and offers a multitude of health benefits. Amla has numerous benefits, including its ability to reduce stress, promote better sleep, and alleviate headaches. It has been recognized for its powerful antioxidant properties, ability to modulate the immune system, and its effectiveness in reducing stress [16].
Basil: Basil, also known as holy basil, is a widely sought-after herb due to its medicinal properties and delightful fragrance. It offers numerous advantages for both physical and mental well-being [17]. Indulging in tulsi-infused masala chai, adding fresh basil leaves to pasta, or enjoying a mojito with a touch of holy basil, each experience is a delightful and invigorating treat. Prepare your favorite green tea and infuse it with the vibrant flavor of fresh basil leaves. Basil has the ability to promote a sense of relaxation and mental clarity. Basil contains chemicals that have been linked to reducing inflammation and oxidative stress in the body. An exquisite concoction of jujube and basil seeds can provide the ultimate relaxation experience [18].
Bael sharbat: Bael juice is packed with a generous amount of vitamins C and A, along with a variety of antioxidants. These nutrients enhance the immune system by promoting the production of white blood cells and shielding the body from oxidative stress [19].
14. https://health.clevelandclinic.org/benefits-of-aloe-vera-drink
15. https://www.aloeandmore.co.uk/harnessing-the-power-of-aloe-vera-for-stress-relief
16. https://www.dabur.com/ayurveda/ayurvedic-medicinal-plants/amla
17. https://www.moneycontrol.com/lifestyle/7-quick-recipes-to-reap-the-health-benefits-of-basil-in-your-favourite-summer-drinks-article-12746671.html
18. https://www.onlymyhealth.com/jujube-and-basil-seed-ayurvedic-drink-for-stress-relief-1696335886
19. https://www.ndtv.com/health/10-health-benefits-of-indian-bael-juice-5779975
Stress management through Tastes
Taking the time to enjoy a beloved indulgence can be quite soothing, but mindlessly indulging in stress eating will only contribute to your stress levels and your waistline. The concept is to savor the flavors consciously and in moderation. Savor each bite, focusing on the texture and taste of the food as you eat.
• Chew sugarless gum for a refreshing and satisfying experience.
• Indulge in a small piece of decadent dark chocolate for a delightful treat.
• Savor the taste of wonderfully ripe fruit for a healthy and delicious snack [20].
20. https://cod.pressbooks.pub/stressreliefthroughthesenses/chapter/sense-of-taste/
Key points
- Stress can lead to dehydration, which in turn can contribute to more stress. It’s a never-ending cycle.
- There are three main categories of stress-relieving drinks.
- Refreshing beverages made from natural ingredients or freshly squeezed fruits.
- Homemade beverages
- Ayurvedic beverages
- Enjoying a variety of natural and freshly made beverages can have a positive impact on your well-being. Incorporating coconut water, sugarcane juice, or fruit liquids into your daily routine for 12 weeks may help alleviate stress.
- Experience the luxury of homemade beverages: Every day, treat yourself to the delightful flavors of herbal tea, turmeric milk, ragi java, barley syrup, or cooked rice soaked in water overnight, for a duration of 12 weeks.
- There are several Ayurvedic drinks that can help alleviate stress, such as Aloe vera, Amla juice, Basil drink, and Bael sharbat.
- Appreciating a cherished indulgence can bring a sense of tranquility. Savor a sugar-free gum, Treat yourself to a small square of decadent dark chocolate, Delight in a perfectly ripe piece of fruit.
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