Stress Relief Strategies: Combining CBD with Lifestyle Changes

Stress is a state of physical, mental, or emotional tension caused by change or challenges.¹ Not all stress is bad. In moderation, intermittent bursts of situational stress can enhance cognition and help you learn to overcome similar obstacles more effectively. Your body, however, needs time to recover between stressors to offset the potentially detrimental effects of elevated cortisol levels. 

Relaxation, on the other hand, is a state of reduced physical and mental tension brought about by practices or activities that help keep your cortisol levels in check.² Although commonly recommended lifestyle modifications support relaxation, people tend to neglect crucial components of self-care when they're feeling overwhelmed, irritable, or anxious. If you can relate, consider supporting your lifestyle changes with CBD – a cannabinoid with the potential to complement nearly any stress relief strategy.   

Overview of CBD and Its Possible Contributions to Stress Relief  

CBD (cannabidiol) is the most abundant of more than 113 potentially beneficial cannabinoids in hemp flower trichomes. The plant element is shown to interact with multiple molecular targets, including the receptors of several neurotransmitters directly involved in stress management – gamma-aminobutyric acid (GABA), dopamine, and serotonin. The cannabinoid activates serotonin and GABA system receptors, helps increase the amount of dopamine in your system, and asserts an indirect influence on the endocannabinoid system (ECS) receptors CB1 and CB2.^3,4 

As the largest regulatory system in the human body, ECS signaling is involved in nearly every critical function – everything from immune system function and emotional equilibrium to sleep cycle regulation and stress responses. After decades of study, most experts believe supporting ECS function with CBD helps promote homeostasis when internal or external stressors threaten essential balance.⁵   

As of 2021, the results of seven double-blind, placebo-controlled investigations linked CBD to multiple benefits for stress management. In a 2011 study, for example, volunteers given CBD before a simulated public speaking event reported less stress-induced cognitive impairment, and physical discomfort than the control group. When the study was replicated in 2017, the results were the same.⁶ Scans in 2010 show that CBD alters blood flow to the brain in areas linked to temporary anxiety, and a 2016 report noted favorable results for multiple stress-induced concerns, including sleep difficulties.^7,8 

How Combining CBD with Lifestyle Changes Supports Stress-Relief Strategies 

When your life is calm, relatively predictable, and uneventful, you have just enough cortisol in your system to maintain focus and awareness. At the slightest hint of nearly any threat to your sense of physical or emotional security, your autonomic nervous system switches to fight or flight mode. Your heart beats faster, muscles tense, and your entire system slips into survival mode. Your stress hormones maintain a state of heightened alert until your brain gets the message that the crisis has passed.⁹ 

If the next "threat" triggers the same response before your system recovers, your cortisol levels remain elevated. Over time, elevated cortisol levels cause changes in your brain that could compromise your ability to cope with stress.¹⁰ There are, however, multiple ways to break the cycle. Experts often recommend the following lifestyle changes to help restore physical, mental, and emotional equilibrium. 

Increasing Physical Activity  

Stress hormones prepare your body to fight or flee with a reactive burst of energy.¹¹ In that respect, increasing your activity levels helps balance your cortisol and adrenaline levels the way nature intended. Even short bursts of physical activities you enjoy can be beneficial.¹² 

If you experience pain and inflammation after physical activity, CBD could help alleviate your discomfort by inhibiting the breakdown of anandamide and 2-Arachidonoylglycerol (2-AG). 

Practicing Mindfulness and Meditation  

Mindfulness is the practice of living in the moment undistracted. With mindfulness meditation, you focus on your breathing, acknowledge any thoughts that arise, and return your attention to your breathing. Most experts recommend a minimum daily goal of 10 minutes.¹⁵

Researchers investigating the effects of Mindfulness Based Stress Reduction (MBSR) programs found the practices increase the production of anandamide and 2-AG¹⁶ – the ECS messengers also impacted by CBD. Their findings suggest CBD could enhance the calming effects of mindfulness and meditation. 

Improving Sleep Hygiene  

Stress often makes it difficult to fall asleep or stay asleep. Even a single night of sleep deprivation can make it difficult to get back on track. Experts generally recommend going to bed at the same time each night and waking at the same time each morning to reestablish disrupted circadian rhythms. 

Researchers conducting a two-year study reported "clinically significant" benefits related specifically to sleep quality using CBD-dominant cannabis.¹⁷ A similar investigation detailed the cannabinoid's positive impact on sleep duration.¹⁸ Unlike most sleep aids, hemp-derived CBD won't cause morning grogginess. 

Focusing on Nutrition  

Stress increases the demand for specific nutrients needed for cellular repair. Current evidence suggests that a diet with plenty of fresh vegetables and omega-3 fatty acids could also help regulate cortisol levels. Salmon, hemp seeds, Brussels sprouts, and walnuts, are excellent sources of Omega-3.¹⁹ 

Stress can also intensify cravings for highly processed foods with a lot of fat and sugar. When stress causes sleeplessness, the increased production of the hunger hormone ghrelin can make it a lot harder to resist temptation. CBD's role in promoting homeostasis could help you make healthier choices.     

Quality Matters: How to Choose the Best CBD to Support Your Lifestyle Changes  

Hemp-derived CBD products are not habit-forming, and The World Health Organization found no "public health-related concerns."^20,21 But not all CBD products are the same. Their purity, potency, and overall quality can vary by brand. Product manufacturers committed to providing the best CBD to support the stress-busting potential of positive lifestyle changes invest in natural farming practices, industry-leading extraction methods, and consistent third-party testing by an independent lab. 

The importance of verifying any and all claims of third-party testing cannot be stressed enough. Before committing to a purchase, it's essential to confirm that you're getting the amount of CBD you're paying for from a product screened for heavy metals, pesticides, extraction residue, mold, and bacteria. For that level of quality-assurance, you need access to a certificate of analysis (COA) – the official documentation detailing the results of rigorous batch testing. 

Creating Your Personalized Stress Management Plan  

Most stress-related discussions focus on two crucial components – triggers and responses. Creating a personalized plan starts with identifying your triggers. Take some time to reflect on the situations that make you feel stressed. Journaling can be a helpful tool for identifying patterns. Once you have a clear understanding of your triggers, assess your current coping mechanisms, and define your goals.²² 

With those goals in mind, identify which lifestyle changes you want to incorporate into your day and define your objectives. The modifications to your routine should be realistic and sustainable. Consider starting with small, incremental changes in areas you want to work on.²³ Then imagine how much more effective your plan could be when combined with CBD – a cannabinoid with the potential to support multiple aspects of physical, mental, and emotional well-being. 

According to the results of a 2019 CBDistillery® survey of 1,900 customers, most CBD users report positive effects for relaxation, better sleep, and pain, stiffness, and inflammation after physical activity. Eighty-nine percent find that CBD calms their minds and also helps with mild or temporary anxiety. Most report achieving their best results using CBD consistently for 7-14 days. To make shopping less stressful, we recommend narrowing your options based on the following product descriptions. 

CBD Oil Tinctures  

Most CBD oil tinctures are made with a blend of hemp flower extract and a carrier oil to help improve cannabinoid absorption. Alcohol-based tinctures are less versatile and can have a bitter aftertaste. Although many people enjoy using tinctures to infuse foods and beverages with the many potential benefits of hemp-derived cannabidiol, holding a serving under your tongue for 45-60 seconds before swallowing the oil helps disburse the pleiotropic plant element more efficiently. 

CBD Softgels and Gummies  

CBD gummies and softgels deliver a precise amount of CBD per serving in a form that's great for home use or travel. Although you won't have to worry about measuring serving sizes or accidentally shattering a glass bottle, the effects of cannabinoids processed through your digestive system can take up to an hour (or more) to peak. Once you know how long it takes your body to metabolize CBD, however, it's easy to adjust their timing to optimize the results of your stress management strategy. 

CBD Topicals  

The cannabinoids in CBD topicals – creams, lotions, and balms formulated for external use – do not absorb into your bloodstream. Applying a CBD topical to clean, dry skin, however, can begin easing muscle tension and the discomfort most people feel after increasing their activity levels in as little as 10-20 minutes. Since they have a localized effect, topicals can be used on their own or combined with tinctures, gummies, and other product types that have a systemic effect as needed. 

How Could Combining CBD with Lifestyle Changes Support Your Stress Management Strategy?  

Stress-induced cortisol elevation can cause immune system dysfunction, cognitive decline, sleep issues, and more. Over time, unresolved stress increases your risk of developing a significant number of chronic health concerns. Although evidence clearly shows that prioritizing nutrition, sleep, and exercise helps cortisol levels return to baseline faster, stress can also make it difficult to keep sight of your short-term and long-term goals. Adding CBD to your daily routine could help keep you on track while also improving the efficacy of your stress management strategy. 

Although CBD is generally well tolerated, side effects are possible. Some (not all) CBD users report fatigue, dry mouth, nausea, or diarrhea²⁴– symptoms often suggesting overconsumption. That's why most experts recommend starting with a partial (5-10 mg) serving and increasing the amount used gradually until achieving the desired effect. If you have medical concerns or take medication, consult your physician before adding CBD to your stress management strategy. The cannabinoid is not advisable for people with certain conditions, including pregnancy, and can interact with several OTC and prescription medications. 

If you're interested in trying CBD but not quite sure where to start, visit CBDistillery® to schedule a personal consultation. Our products are fairly priced, quality-assured, and every label has a QR code linked to a certificate of analysis. 

References  

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