Stress-Busting Strategies for Men
A growing to-do list, meetings that drag into the late evening, financial strains, relationship issues, trouble sleeping: When it comes to stress, many men struggle to find an outlet. Yet, without the right coping mechanisms, chronic stress can deeply, and adversely, affect men’s health.1
How can men reduce the stress in their lives?
No matter the source, chronic stress has significant effects on the body. Studies have linked it to a variety of health issues involving mood, sleep, appetite, and more.1 And while researchers have yet to pinpoint the specific ways long-term stress affects the heart, and other systems, men under seemingly constant pressure are also more likely to eat unhealthy foods, adopt a sedentary lifestyle, and smoke.2
Fortunately, men don’t have to let stress get the better of them. There are a number of strategies men can leverage to take charge of their wellbeing. Here are three stress-busting tips men should know about:
- Exercise on a near-daily basis
- Only 21.9% of adults in the US make time for light-to-moderate exercise at least five days a week.3 Some men feel they need to achieve the impossible in their personal and professional lives and often let physical activity fall to the wayside. However, exercise produces mood-elevating chemicals that relieve stress.3 In addition, physical activity helps lower blood pressure, strengthen the heart muscle, and promote a healthy weight.4 These improved outcomes may also increase productivity.
- Men might consider taking just 20 minutes to perform a few sets of crunches, jumping jacks, and burpees. Or cut back on electronics and go on a walk during the time they would have spent scrolling through social media feeds. It will quickly be evident that it is possible to enjoy a flexible, rewarding fitness routine. Even short spurts of exercise can go a long way.
- Improve diet and consider supplementation
- Good nutrition helps the body recover from stress. And while of course we’d like to emphasize the importance of a balanced, nutrient-rich diet, supplementation is also a strategy to consume more of certain nutrients that can support the body’s stress response.
Accordingly, we suggest that men look into the following dietary supplements:
- MetaRelax® features an appealing orange citrus flavor in a dissolvable stick pack and promotes a positive mood, restful sleep, and relaxation.*
- Tran-Q® is a classic herbal stress management formula designed to promote relaxation.*
- Adreset® is designed to support resilience and stamina in individuals who are feeling mild weakness and fatigue due to stress.*
- NuSera® is a chocolate-flavored chewable featuring Lactium, which research suggests promotes a healthy response to stress.*
- Exhilarin® offers a formula rooted in Ayurvedic tradition, designed to help support energy and stress tolerance.*
- Adrenogen® pairs raw adrenal concentrate with select B vitamins to encourage a healthy adrenal function.*
- Change the things that can be changed (and accept those that cannot be changed)
- Stress generally involves feeling overwhelmed or out of control. An ideal stress-busting solution is to adjust one’s outlook by addressing stressors that are within your control and letting go of the things that cannot be changed. For instance, maybe you can’t change the length of your commute—but you can spend the hour listening to an inspiring podcast or generating ideas for an upcoming presentation.
- Similarly, if you aren’t getting the recommended eight hours of rest each night, make changes that can help you sleep more soundly. Reduce your caffeine intake and store your phone and laptop in another room. Figure out what’s adding to your stress and go right to the source.
This information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues.
- Mariotti A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future science OA, 1(3), FSO23. doi:10.4155/fso.15.21.
- Elder S. Admit It, Men: You’re Stressed. https://www.webmd.com/men/features/admit-it-men-youre-stressed. Accessed November 28, 2018.
- Harvard Medical School Staff. 5 ways to de-stress and help your heart. Harvard Health Publishing, HEALTHbeat. https://www.health.harvard.edu/heart-health/5-ways-to-de-stress-and-help-your-heart. Accessed November 28, 2018.
- Centers for Disease Control.Prevalence of self-reported physically active adults—United States. MMWR Morb Mortal Weekly Report. 2008;57:1297–300.
Submitted by the Metagenics Marketing Team