Latest news with #stressrelief
UAE Moments
a day ago
- Health
- UAE Moments
Daily Affirmation for July 29, 2025 to Kickstart Your Vibe
✨ Today's Affirmation: 'I let go of what I can't control and make peace with the present.' Vibe Check: Feeling like you've been clenching your jaw for three days straight? Like life's tossing curveballs and your brain's on 'what if' mode 24/7? Yeah, we've all been there. Today's celestial memo: Control is an illusion, but peace is a choice. Let's unclench, un-grip, and unfreak a little. Why This Works: Most of what stresses us out lives in the land of 'maybes' and 'not yets.' This affirmation gently redirects your focus from the chaos outside to the calm you can cultivate inside. Peace isn't passive — it's powerful. Your Mini Mission: Release the grip and tap into your inner chill with these micro-moves: – Say out loud: 'It's okay if I don't have all the answers today.' – Light a candle or take a hot shower — let it be a tiny ritual of release. – Delete one thing off your to-do list that's not urgent or soul-nourishing. Power Up Playlist: Vibes for letting go, flowing easy, and not taking life too seriously: – 'Let It Be' – The Beatles – 'No Stress' – Laurent Wolf – 'Free Mind' – Tems – 'Ocean Eyes' – Billie Eilish – 'Gravity' – John Mayer Bonus Energy Tip: Keep a piece of blue lace agate on you today. It's the crystal equivalent of a soft exhale — calming, balancing, and perfect for anyone stuck in overthinking mode. Hold it when anxiety creeps in and remind yourself: "I am safe, I am centered, and I am not here to carry it all."
Yahoo
4 days ago
- Health
- Yahoo
Adaptogens: What are they? And are they actually effective?
Feeling frazzled? Can't quite kick that midmorning slump? Enter adaptogens, a group of stress-fighting herbs and mushrooms that have started popping up in just about everything, from beverages to chocolate bars. Even though these compounds have been used for centuries in traditional Chinese medicine and Ayurveda, they've become increasingly popular in the mainstream wellness world thanks to their potential to help your body naturally adapt to stress. In fact, the global adaptogens market is projected to surge to nearly $9 billion in 2025 and reach over $12 billion by 2035. In today's hectic world, it's clear that people are craving more natural ways to stay calm and balanced, and adaptogens are stepping into the spotlight. But despite all the buzz, there's still plenty of confusion about what adaptogens actually do, how they work and whether or not there's any science to back up their claims. Using my experience as a registered dietitian, I dove into the latest research and spoke with two integrative medicine physicians to better understand what adaptogens are and whether they're worth trying. Table of contents What are adaptogens? How they're thought to work What the science says Are adaptogens safe? Are adaptogens worth trying? Supplements to consider Meet our experts A note on supplements The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine. What are adaptogens? Adaptogens are natural substances found in various herbs, roots and mushrooms that have been used for centuries in traditional medicine and are believed to help the body adapt to all kinds of stress, including physical, mental and environmental stressors. They're thought to support the body's ability to maintain balance (known as homeostasis), helping you function more effectively under pressure. Some adaptogens have also been proposed to enhance endurance. In fact, they were first introduced into professional sports a little over 50 years ago as a way to boost physical performance and increase athletes' resilience to stress. Today, adaptogens are frequently featured in capsules, powders, teas, coffee and tinctures aimed at promoting relaxation, focus, endurance and immune health. Common adaptogens you might see on supplement or food labels include: Ginseng: Ginseng has been used as a calming agent in traditional Chinese medicine and has been promoted for stress, fatigue, anxiety and brain function. Ashwagandha: Ashwagandha is a shrub that grows in certain parts of Asia and Africa. It's typically used to help reduce stress and contains a group of substances called withanolides, which may have antioxidant and anti-inflammatory effects. Rhodiola: Rhodiola is a plant native to cold regions in Europe, Asia and North America. It's been used to support athletic performance (although studies are small and results are mixed), increase energy levels and boost mood. Reishi: Reishi is a type of mushroom with anti-inflammatory properties. It's most commonly used to support the immune system, though it's thought to be potentially protective against certain chronic diseases, like heart disease. That said, most studies have been performed in labs and on animals, not on humans, making it hard to determine the extent of these potential benefits. Cordyceps: This genus of parasitic fungi may support energy and athletic performance, although studies are small and limited. It has also been studied for its potential to stimulate the immune system and reduce chronic inflammation. Lion's mane: Another mushroom in the lineup, lion's mane has long been used to support brain and gut health, as well as to help the body respond to anxiety, stress and fatigue. Holy basil: Also sometimes called tulsi, holy basil is an herb that's believed to support general well-being and may support immune health, blood sugar management and mood, says Dr. Tokunbo Akandé, pediatrician, integrative medicine physician and founder of Harmony 360 Health. Eleuthero: Formerly known as Siberian ginseng, this herb has been purported to enhance endurance and reduce fatigue. It's important to note that while some adaptogens have more research than others to support their proposed benefits, overall research remains limited, but we'll get to that more in a bit. (back to top) How they're thought to work A 2025 review published in Applied Sciences indicates that adaptogens support your body's stress response system — especially the nervous system and hypothalamic-pituitary-adrenal (HPA) axis, which plays a key role in regulating stress hormones like cortisol. "By modulating cortisol production and stress signaling, adaptogens may improve resilience, mental focus, energy and immune function," says Dr. Shad Marvasti, board-certified physician and medical director at HonorHealth Integrative Medicine. This may also help your body stay steady under pressure, whether you're short on sleep, dealing with a demanding job or even recovering from a red-eye flight. Unlike quick fixes that might either rev you up or slow you down (like a cup of coffee or a sedative), adaptogens are thought to have a more gradual and grounding effect, bringing things back into balance when you feel a bit off. "Think of them as nature's stress buffers," says Akandé. "When the body is under stress, adaptogens [may] help normalize cortisol and improve resilience." That said, the science is still catching up, and there's a lot we don't know about these substances. (back to top) What the science says So do the health benefits of adaptogens actually live up to the hype? Here's what research shows so far. They may help manage stress Adaptogens, such as ashwagandha, are often promoted as natural stress relievers. While more research is needed, a 2023 meta-analysis in the Journal of Functional Foods found promising evidence, particularly for ashwagandha. According to the review, taking ashwagandha supplements for 56 to 60 days was associated with reduced stress and lower cortisol levels compared with a placebo. Another review reported that short-term use led to a 32% drop in cortisol levels among healthy individuals. Though ashwagandha may offer short-term benefits, its long-term safety and effectiveness remain uncertain. Ginseng is another adaptogen with some evidence supporting its stress-relieving effects, though much of the research is older or based on small sample sizes. A 2023 study in the Journal of Ginseng Research, for example, found that 43 participants who took Korean red ginseng (also known as Asian or Panax ginseng) daily for eight weeks maintained more stable levels of serotonin and epinephrine — neurotransmitters involved in mood and stress regulation — compared with those in the placebo group, who experienced significant declines. Among participants with higher self-reported stress, those taking ginseng also showed smaller increases in cortisol and a milder drop in serotonin. As for other adaptogens, such as holy basil, lion's mane, rhodiola and eleuthero, human research on their stress-relieving effects remains limited or lacking altogether. Overall, while the stress-relief claims of adaptogens are enticing, it's important to take them with a grain of salt. They may help with short-term memory and other cognitive tasks Emerging research suggests that adaptogens may offer some brain-boosting benefits. A 2025 review in Nutrients reported that several small studies found daily ashwagandha extract may improve memory and attention and reduce fatigue in both healthy adults and individuals with cognitive impairment. Lion's mane also shows promise, with one review suggesting potential cognitive benefits in middle-aged and older adults. Meanwhile, a 2024 meta-analysis published in Phytotherapy Research found that ginseng had a significant effect on memory, although it did not produce meaningful improvements in overall cognition or attention. Overall, while early findings are encouraging, the evidence for adaptogens in supporting memory and cognitive function remains inconclusive. Larger, well-controlled human trials are needed to confirm their effectiveness and identify optimal dosages. They may fight fatigue, though research is mixed Another draw of adaptogens is their potential to combat fatigue. However, according to the 2023 meta-analysis in the Journal of Functional Foods mentioned earlier, research on various adaptogens for fatigue is mixed and more data is needed before conclusions can be made. They may help boost athletic performance Although adaptogens have a longer history of use by competitive athletes, they've more recently gained popularity among everyday gym-goers. Their appeal stems from their reputation for enhancing stamina, performance and recovery. Scientifically, the idea has some logic: Exercise is a form of physical stress, so if certain plant compounds help the body adapt to stress, they might also support greater endurance or performance under physical strain. A 2021 review found that ashwagandha may benefit strength, power, VO2 max, fatigue and recovery in both trained and untrained healthy men and women. However, many of the included studies were small and carried a potential risk of funding bias. Ginseng, cordyceps and rhodiola also show some evidence of supporting athletic performance and recovery — particularly in trained individuals — but as with ashwagandha, larger and more rigorous studies are needed to help strengthen these results. They may help bolster your immune system Preliminary test tube and animal studies suggest that adaptogens may support immune function, likely due to their anti-inflammatory properties. A 2020 review in Pharmaceuticals concluded that certain adaptogenic herbs, including ashwagandha, rhodiola and schisandra, could be a useful addition to the management and prevention of viral respiratory infections. But more research is needed to determine the immune-supporting effects of specific adaptogens and define optimal dosages. (back to top) Are adaptogens safe? Adaptogens are generally well tolerated and considered safe for healthy adults, but they're not without risk. "Most adaptogens are safe when used appropriately, but they are not one-size-fits-all," says Akandé. "People with autoimmune conditions, thyroid disorders or those who are pregnant or breastfeeding should consult a health care provider first," he explains. Additionally, adaptogens may interfere with the effectiveness of certain medications, so it's important to check with your doctor or a registered dietitian before adding them to your routine. According to Cleveland Clinic, common side effects may include gastrointestinal discomfort or allergic reactions in some individuals, although this varies by the plant in question. It's important to keep in mind that some adaptogens, like ashwagandha, have been linked to rare but serious health issues, including liver injury and thyroid problems. While these cases have typically been in people who consumed very high doses, had an underlying health condition or took supplements containing other ingredients, it's still important to exercise caution and to always consult your doctor before adding a supplement to your diet. The Food and Drug Administration doesn't regulate supplements in the same way it does medications. For this reason, it's important to purchase adaptogen supplements from reputable brands that test their products for label accuracy, ideally by a third-party organization. When taking adaptogens, start at a lower dose to assess your tolerance and never exceed the listed dosing recommendations, unless doing so under the specific supervision of a health care professional. (back to top) Are adaptogens worth trying? Adaptogens aren't a magic bullet for better health, and there's simply not enough research to definitively say they're worth the money. That said, if you're curious about whether these plant-based compounds could help your body better cope with stress, these products are generally safe to try — just talk with a health care professional first for personalized advice on safety and product recommendations. According to Marvasti, adaptogen supplements may be particularly helpful for individuals experiencing chronic stress, low energy or trouble focusing. It's important, however, to keep expectations in check. The effects of adaptogens are intended to be subtle and gradual — more of a gentle nudge than a dramatic shift. They may also offer a slight boost to your workouts. That said, competitive athletes should exercise caution. While adaptogens themselves are not banned substances, the products they appear in may contain ingredients that could lead to disqualification. For peace of mind, look for adaptogen products certified safe for sport by organizations like Informed Sport and NSF. Beyond capsules and tinctures, adaptogens have found their way into everything from coffee and tea to protein bars, nonalcoholic drinks and even chocolate. These products can be a fun (and tasty) way to dip your toes into the world of adaptogens, but keep in mind that they often contain minimal, if any, effective dose — especially when added for marketing appeal. If you're targeting a specific health concern, third-party tested supplements that clearly state the type and quantity of adaptogens are a more reliable choice. Lastly, keep in mind that these products shouldn't be your only tool for managing stress. After all, adaptogens are just one piece of a broader wellness picture. "Adaptogens are a good complement to foundational wellness practices through healthy lifestyles including sleep, nutrition, movement and stress management," says Marvasti. (back to top) Supplements to consider We probably sound like a broken record, but it's important to first talk to your doctor or a registered dietitian before adding any new supplements — including adaptogens — to your wellness routine. Once you get the go-ahead, here are a few brands and products worth looking into. (back to top) Meet our experts Tokunbo Akandé, MD, board-certified pediatrician, fellowship-trained integrative medicine physician and founder of Harmony 360 Health Shad Marvasti, MD, board-certified physician and medical director at HonorHealth Integrative Medicine (back to top) Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
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Travel + Leisure
5 days ago
- Travel + Leisure
This Lake Region Was Named the Most Relaxing Destination in Europe—With ‘Mirror-still Water' and Fairy-tale Vibes
Taking a vacation is good for you—it can help reduce stress and help increase your general outlook on life. But, if you really want to double down on those excellent vibes, you should head off to the most mindful and wellness-focused place in Europe. And the relaxation-focused brand Blakk Smoke knows exactly where that is. In June, the brand released the findings of a study it conducted in order to identify the most mindful travel destinations of 2025, or "places where stress melts away" if "disconnection is the goal." To find these laidback spots around the globe, the team parsed thousands of TripAdvisor reviews from the last three years using natural language processing and emotional sentiment analysis to determine the frequency of keywords such as "relaxing," "peaceful," "mindful," and "calm." Then, it analyzed the tone of each post, as well as the number of mentions of retreats, meditation centers, spas, and nature-based attractions each location had. The company noted that only recent reviews were included to "reflect today's traveler needs—think post-pandemic priorities, burnout recovery, and a growing desire to actually rest on holiday." After doing all that digging, it gave each place a "mindfulness score," based on its analysis. And Lake Bled, Slovenia, came out on top as the most mindful destination in Europe and the second most relaxing destination in the world with a score of 89. And really, its ranking comes as little surprise when you consider the beautiful scenery there. Lake Bled, located in the Julian Alps, is as fairytale-like a destination as they come, with what the study called "mirror-still water" that pairs beautifully with fresh mountain air and a view of the Church of the Assumption located in the center of the lake. The only place to outrank Lake Bled was Sedona, Arizona, which scored a whopping 92 out of 100, thanks to its "energy vortexes, red rock formations, and strong spiritual community." Lake Bled and Sedona were followed by the Lake District, England, at No. 3, which earned a score of 87 thanks to its "rolling hills, peaceful lakes, and literary inspiration." Rounding out the top 10 most mindful travel destinations in the world are Big Sur, California (No. 4); Santorini, Greece (No. 5); the Scottish Highlands, Scotland (No. 6); Asheville, North Carolina (No. 7); the Amalfi Coast, Italy (No. 8); Cornwall, England (No. 8); and Kyoto, Japan (No. 10). But if these somehow aren't enough options for you, you can always check out this list of the most relaxing destinations in Europe. Then, once you pick a spot, tell your boss you're going on vacation and put on that out-of-office notice for the sake of good health.
CTV News
6 days ago
- CTV News
Meet Magic and Tinkerbell, the therapy ponies calming anxious travellers at Vancouver's airport
Two miniature ponies are the latest addition to an animal therapy initiative at Vancouver International Airport. Two miniature ponies named Magic and Tinkerbell have joined the crew at Vancouver International Airport to help soothe the nerves of anxious travellers. The move is an expansion of the 'Less Airport Stress Initiative,' which started bringing therapy dogs to the terminal several years ago. 'We've got dogs, we've got ponies, we've now got the YVR dog and pony show,' said Eric Bateman, the airport's chief experience officer. 'It's been wild, just watching people's excitement as they come down to check it out.' Expand Autoplay 1 of 11 therapy ponies therapy ponies Credit: Vancouver Airport Authority. therapy ponies therapy ponies therapy ponies Credit: Vancouver Airport Authority therapy ponies Credit: Vancouver Airport Authority therapy ponies therapy ponies therapy ponies Credit: Vancouver Airport Authority. therapy ponies therapy ponies Credit: Vancouver Airport Authority. The two ponies are being provided by Green Acres Therapy Horses, founded by twin sisters and equine enthusiasts Pamela and Jacqueline Green. The pair said they hope lending their horses to the airport will help raise awareness about the benefits of therapy ponies with the hope that their use will soon become as mainstream as the use of therapy dogs. 'You don't have to ride them, you don't have to pat them, you don't even have to touch them – you just have to be in their presence, and you can get the benefits of what they have to offer,' Jacqueline said. Tinkerbell is the older of the two ponies, a 17-year-old mare who is blind in one eye and was passed over for adoption many times before the Greens took her in. 'She's got an exceptionality and look at the work she's doing,' Pamela said. 'That's one of the messages we want to get through. Just because you have an exceptionality doesn't mean you can't do great big things, and just because you're small doesn't mean you can't do big great things.' Magic, a three-year-old gelding, is still in training but the sisters say he's already doing a great job. 'Our horses always leave people better than they found them,' said Jacqueline.
Yahoo
7 days ago
- Health
- Yahoo
The #1 Late-Night Drink to Help Reduce Stress, According to Health Experts
Reviewed by Dietitian Maria Laura Haddad-Garcia You're lying in bed, eyes wide open, your mind dissecting every aspect of your day (or perhaps going over everything you need to get done the next day). Sleep eludes you. We've all been there. If you're looking to cultivate calm at bedtime, a nighttime drink (non-alcoholic, of course) might be just what you need. Enter Moon Milk—a cozy, lightly sweetened beverage that has been gaining popularity for its stress-soothing and sleep-promoting benefits. We spoke to health experts to learn what makes this drink a great option for winding down. How Moon Milk Can Help You Wind Down at Bedtime Moon Milk is typically made with warm milk (dairy or plant-based) and a blend of calming ingredients, such as ashwagandha, ginseng and spices like cinnamon, turmeric and nutmeg. And while it may seem like a simple, cozy drink, it's more than that. Moon Milk can actually play a significant role in your sleep hygiene, helping to promote sleep and reduce stress. 'Having [Moon Milk] be a part of your nighttime routine can help prepare the mind, the body, the nervous system, that this drink means we are getting ready for sleep,' says Inna Khazan, P.h.D., a psychologist who focuses on mindfulness-based approaches to health. It Contains Functional Ingredients Milk: Most Moon Milk formulations, whether commercially prepared or homemade, use milk as a base. Dairy milk is a fantastic choice because its 'calcium, potassium and magnesium are specific minerals that have been shown to help promote restful sleep,' says Jessica Cording, M.S., RD, CDN, INHC. However, if you prefer plant-based milks, there are also great alternatives, and many have calcium added. Ashwagandha: Also known as winter cherry, ashwagandha (Withania somnifera) is a well-known herb (and adaptogen) that boasts a variety of benefits, including reducing stress and promoting restful sleep. Cording notes that some people have a stronger response to ashwagandha than others. 'Some respond amazingly to it, and for some people it doesn't do much for them.' Adaptogens: In addition to sleep benefits, adaptogens like ginseng and rhodiola help the body adapt to stress over time. Some research suggests they may support healthier cortisol levels (the stress hormone) when used consistently for 60 days or more. Collagen peptide powder: While not an essential ingredient, some folks like to add collagen to their Moon Milk, which can help promote uninterrupted sleep. A study published in the European Journal of Nutrition found that collagen powder rich in glycine helped reduce nighttime wakefulness and improved cognitive function. Cording explains that glycine is an amino acid known for its stress-busting, sleep-promoting qualities. Magnesium glycinate: Another non-essential ingredient, magnesium is a well-known aid in promoting sleep. Studies have shown an association between magnesium consumption and healthy sleep. If you're curious about adding magnesium to your Moon Milk recipe, Cording recommends using magnesium glycinate powder as it can be gentler on the GI tract than magnesium citrate or magnesium oxide. Tart cherry juice: Cording likes to add tart cherry juice to her Moon Milk recipe. 'Tart cherry juice is a naturally occurring source of melatonin in food, so that can be very soothing and helpful for promoting restful sleep.' It Contributes to Good Sleep Hygiene Incorporating a relaxing beverage, whether it's a Moon Milk or an herbal tea, into your nighttime routine can help your body and brain associate the ritual with sleep. Over time, this can reinforce healthy sleep habits and support your ability to wind down. Sleep is a crucial component in managing stress. Studies show that getting good sleep can have a significant effect on a person's ability to manage stress. How to Include Moon Milk in a Nightly Routine Using Moon Milk as part of your nightly routine requires a little bit of planning, some time to establish the routine and making sure you optimize the timing so your body learns to associate your Moon Milk routine with sleep. Try these simple strategies: Prep Your Ingredients Set yourself up for success by prepping ingredients in advance. After all, any routine that comes at the tail end of the day is at risk of falling through the cracks when it has just been one of those days. If you're making your own recipe, mix the dry ingredients in one batch for the week and divide it into single-serve portions. Consider buying shelf-stable milk (whether dairy or plant-based) so you always have some on hand as a backup in the pantry. Make It a Mindful Moment 'Fully immerse in the experience,' Khazan recommends. If you're preparing an herbal tea, for example, 'Start by taking a moment to enjoy the fragrance of it … it often looks interesting with different textures and colors. Take a little time to observe and explore that. Pay attention to the sound as you pour. Let your hands feel the warmth around the cup.' In short, try to come off of autopilot and use the ritual of preparing your drink as a mindfulness practice to enhance the calming effects. Time It Right Wait until just before bedtime to make and enjoy your Moon Milk. Khazan recommends preparing your nighttime drink once you're already feeling a little sleepy. After sipping, continue with your usual bedtime routine—like brushing your teeth or doing skincare—and head straight to bed. Consistency is key in order to help your brain create an association. Khazan says it takes 2-4 weeks for your mind and body to start associating your nighttime drink routine with sleep. What to Look for in a Drink to Reduce Stress Not all nighttime beverages are created equal. Here are some things to keep in mind: Choose what tastes good. You should really enjoy the flavor and experience of the drink. Because if you don't, you're unlikely to stick with the habit. Avoid caffeine. Make sure the drink you choose for de-stressing and promoting sleep does not contain caffeine. Caffeine is, of course, counterproductive for sleep. And even trace amounts can disrupt sleep. Caffeine may be found in some teas and cocoa products that some might look to for a warm, relaxing beverage. Watch for added sugars and additives. You always want to look for a product without added sugar, that's a big one, or without a lot of additives,' notes Cording, since these can also negatively impact sleep. If you crave a little more sweetness in your Moon Milk, Cording recommends adding honey. Honey shows promise as a functional food in reducing stress and related cortisol spikes. Our Expert Take Creating a nighttime ritual like sipping Moon Milk can be a simple yet powerful way to signal to your body and mind that it's time to wind down. With thoughtfully chosen ingredients and a consistent routine, this warm, soothing drink may help you sleep more soundly—and feel more relaxed overall. Read the original article on EATINGWELL
