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How to Manage Anxiety and Stress

Feeling stress and anxiety is common. Some many moments or reasons give us sweaty palms, increased heartbeats and quick breathing. It can even send some people to panic mode where they don’t have any idea what to do. We experience such things while sitting for an interview, exams or waiting for a doctor’s report.


Person having Anxiety | Alliance Herbal



There are many ways to feel better when you are stressed as well as to reduce the “stress triggers” produced by the body. All you need to follow the tips given below.


Do Exercise:


Doing a workout is one of the simplest things you can do to deal with stress. However, it takes you to do daily exercises. It can be anything, from a simple walk, yoga, gym workout, dancing, or swimming.


Here is how exercises can reduce anxiety and stress.


  • Exercise minimizes the body’s stress hormones such as cortisol. It also releases happy hormones such as endorphins, which can improve your mood and work as natural painkillers. 
  • Exercises also promote sleep quality, which can be affected by anxiety and stress. 
  • Exercises also increase confidence and self-esteem. 



Take Supplements:


Certain herbs are useful in stress management. They are good for relaxation. Here are some of them:




Ginger is known for many healing properties. It is a powerful stress-busting remedy. It contains a powerful antioxidant known as Gingerol that can deal with the harmful chemicals found by the body during stress. Stress can cause an upset stomach as it hinders the production of stomach acids. Ginger can also improve stomach acid. You can add ginger in your tea.




Chamomile is a traditional remedy and is touted for its calming effect. It promotes relaxation as well as reduces anxiety. It derives its relaxing qualities from phenolics such as flavonoids, phenolic acids and quinones. You can add two tbsps. of dried chamomile flowers in 2 cups of hot water and infuse it for 2 minutes. Strain and drink it like tea.




Ashwagandha is a useful herb being used in many health concerns, including depression and stress. It is used in many health concerns, and stress is one of them. Many studies have found that Ashwagandha can ease stress and anxiety. It is available as pills and powder.




Basil herb or tulsi being used for many health concerns. Related to the family of mints, it is an effective antioxidant for relaxation and stress relief. The leaves of tulsi can be used in tea and cooking.


Lemon Balm:


It is another useful herb to minimize stress and anxiety. It can be combined with other herbs such as chamomile, lavender and valerian.


Lower Your Caffeine Intake:


Caffeine is found in tea, chocolate, coffee and energy drinks. It is a stimulant which can increase anxiety if taken in high doses. However, it all depends on your thresholds. If caffeine causes stress or jittery feeling, consider minimizing it.


Although some reports show that coffee can be beneficial in moderation, it might not benefit everyone.


Spend Time with Near and Dear Ones:


Social support from family and friends can help you deal with stressful times. You can approach your friends in tough times. According to one study, spending time with beloved ones and kids can release oxytocin, a natural stress reliever—this is known as “tend and befriend”.


On the other hand, people with the fewest social connections are more vulnerable to depression and anxiety.


Laugh Out Loud:


Whether you are giggling watching a sitcom or breaking into a smile at a newspaper cartoon, laughing has many benefits. After all, laughter is the best medicine as they say. And it’s a great form of stress relief, too.


For example, when you laugh, you get distracted from disturbing thoughts. It gives your brain a break from stressing over the issues. It also improves your mood and promotes a sense of well-being. Above all, it decreases stress hormones such as cortisol as well as releases feel-good chemicals.


And there are many ways to add laughter to your life. You can follow a funny meme account which can put a smile on your face as you go through the posts over there. You can spend time with your pets. And spending time with funny people is the tried and tested way to drive your stress away.


Take Good Sleep:


Well, sleep is a powerful remedy to decrease stress. Good sleep clams and restores the body enhances concentration and improves mood. Sleep is so crucial that even sleep deprivation can lead to stress and anxiety. You should try to take 8 hours of sleep.


If there is something that keeps you awake at night, you need to manage such thoughts by opting for counselling. Even motivational audiotapes/podcasts and books can help you with that.




You are often told to breathe deeply when you are stressed or have anxiety. Well, there is the reason behind that. When you breathe deeply, your brain gets a message to calm down and relax. The brain then communicates this message to your body.


Those symptoms that take place where you are anxious or stressed, such as racy heartbeats, fast breathing, and high blood pressure, all can decrease as you breathe deeply to feel relaxation. There is lots of breathing exercise you can do to feel better. You can start with belly breathing that is simple to learn and easy as well. It is often recommended if you have never done breathing before.


Here’s how you can do it:


  • Sit or lie in  a comfortable position
  • Place one hand on the belly just below the ribs and another hand on the chest. 
  • Take a deep breath through the nose. Let the belly push the hand out. Make sure not to move the chest. 
  • Breathe out through the lips as if you are whistling. Feel the hand on the belly go in, and utilize it to puss all the air out.
  • Repeat this for 3 to 10 times. 


Perform Meditation:


If stress has taken a heavy toll on your, consider performing meditation. Even a few minutes of meditation can help you gain your inner peace and calm. It is a simple tool anyone can do.


It can be done when you are out for a walk, at the office or even in the middle of a stressful event. It promotes relaxation and tranquillity.


When you perform meditation, you have a supreme focus away from the jumbled thoughts, causing stress and anxiety. This process can help you feel relaxed. This way, it not only enables you to overcome stress and anxiety but also leads to overall emotional well-being.


Perform Yoga:


Like Mediation, yoga can also help you ease stress and anxiety. The goal of yoga is to join your body and mind. It can reduce cortisol levels, blood pressure and racy heartbeats. It works over the three aspects that are often affected by anxiety and stress: mind, body and breathing.



So these are some ways to reduce stress and anxiety. These ideas are all about to make you feel good. Make sure to see your doctor if your stress starts getting worse or don’t go away and disturbs your life.


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5 Simple Tips to Keep Your Bones in Healthy State!

Winters are at peak, and therefore, it’s high time to do something about strengthening your immunity. Here it is worth noticing that cold weather doesn’t have to bring only cold and flu. In fact, there are many problems you might not be aware of. One of them is joint pain.

You already know that a healthy set of bones provides a good structure to the body and along this it protects the internal organs. But in order to enjoy strong bones, you need to be attentive and add certain key nutrients like potassium, vitamins, calcium, magnesium, beta-carotene, and protein. While there are many healthy foods which help you achieve healthy and strong bones, there are some tips you need to check for minimizing the chances of inflammation, achy joints, arthritis and other bone-related health problems. Find them here:


Go for more calcium: Being one of the essential nutrients, calcium is required in appropriate amount to keep your bones healthy and strong. For this, you can count on milk. Without a doubt, it is the best sources of calcium and easily available. Just having two glasses of skim, low fat and cream fills up adequate supplement of calcium.

Add Omega-3 fatty acids: Do you know adding food items like small fish bones and flesh can provide lot healthy nutrition for bones? Yes, reasons being these are high in calcium, vitamin D and Omega 3 fatty acid. You can pick sardines and salmon, as these two are best fishes which provide an array of nutrients to strengthen bones.

Increase Vitamin D: For strong bones not only you need calcium, but also there are other important elements like vitamin D. So, add food items rich in vitamin D, like in eggs.

Consume less salt: You need to understand the reason behind it. Actually, salt deprives calcium from your body and having too much of it removes calcium from urine. Hence, experts state that salt is essential for bones, having iodine, but bones become sore when intake is too much. It is therefore required to reduce the consumption of salt in your diet.

Switch to dry fruits: This is best when taken in breakfast. Yes, having healthy snacks during the start of your days can help improve your bone health in different ways. While peanuts and almonds are rich in protein, they are of great use in bone-building. Moreover, you can count on walnut and flaxseed has omega-3 fatty acid.

So, if you really wish to maintain a good posture, body balance and strength in the long run, you need to follow these tips for sure. Besides, you can also add some healthy and natural supplements to your regime. For example, Jod Rakshak, a perfect blend of herbs which make your bones stronger in the natural way. Stay healthy!