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Home Remedies for Gynecomastia Tips

What Is Gynecomastia?

BHMS
Sexologist, Lucknow
What Is Gynecomastia?


Gynecomastia or'woman-like breasts.

It is a benign enlargement of the male breast resulting from a proliferation of the glandular component of the breast.

Gynecomastia is defined clinically by the presence of a rubbery or firm mass extending concentrically from the nipples. The condition known as pseudogynecomastia, or lipomastia, is characterized by fat deposition without glandular proliferation. Although it is usually bilateral, it can be unilateral.

It is an abnormal development of mammary glands in males resulting in breast enlargement. It is not normal for men to have breasts and this makes this condition very embarrassing and may causes low self-esteem especially in teenagers.

It is very common in adolescents. It occurs due to hormonal imbalance in the male body between the age of 12- 18 when estrogen is sometim

Causes

  • A number of researchers believe that in many cases an altered androgen / estrogen ratio causes changes in cellular elements in breast tissue. This could be due to:
  • Decrease in production of androgen
  • Increase in estrogen formation
  • Decrease in sensitivity of breast tissue to androgens
  • Physiological during infancy and at puberty: gynecomastia can occur physiologically in neonates (due to female hormones from the mother) and sometimes at puberty.
  • Refeeding: recovery from wasting diseases.

Testicular causes

  • Testicular agenesis: failure of testes to develop.
  • Orchitis: inflammation of testes.
  • Tumor of testes.
  • Klinefelter’s syndrome.
  • Imbalance of sex hormone: imbalance of estrogenic and androgenic hormones causes gynecomastia.

Drugs: digitalis, spironolactone, phenothiazine and so on. Approximately 4-10% cases are due to drugs. Spironolactone is a common cause, inducing gynecomastia in 10% of those receiving it as a treatment for heart failure. Digoxin and furosemide are also reported to cause gynecomastia.

Certain medications can promote breast growth. They interact with the natural levels of testosterone and estrogen, and upset the balance in some manner. Gynecomastia is a common consequence of estrogen treatment in patients with prostate cancer.

Drugs that may cause it include:

  • Hormones (androgens, anabolic steroids, estrogen agonists)
  • Antiandrogens or androgen-synthesis inhibitors
  • Antibiotics (isoniazid, ketoconazole, metronidazole)
  • Anti-ulcer medications such as cimetidine
  • Cancer chemotherapeutics, especially alkylating agents
  • Cardiovascular drugs, such as captopril and digitoxin
  • Psychoactive agents, such as diazepam and tricyclic antidepressants
  • Recreational drugs, such as alcohol and marijuana

Penicillamine

Alcohol and drugs can cause gynecomastia by mimicking estrogen and stimulating androgen production. Steroids and other excess androgens are sometimes converted by the body into estrogens and consequently cause male breast problems.

Men over the age of 50 tend to produce fewer androgens such as testosterone or gain fat tissue that converts androgen into estrogen. In 3 percent of reported cases, gynecomastia can signal lung, liver, or adrenal cancer. Tumors can secrete estrogen, upsetting the hormonal balance.

  • Breast prominence due to excessive adipose is often termed pseudogynecomastia or lipomastia.
  • Cirrhosis of liver, rheumatoid arthritis, leprosy is associated with it.
  • Any of the conditions that interfere with normal testosterone production, such as klinefelter’s syndrome or pituitary insufficiency, can be associated with gynecomastia.
  • Aging: hormone changes that occur with normal aging can cause it, especially in men who are overweight.
  • Tumors: some tumors, such as those involving the testes, adrenal glands or pituitary gland, can produce hormones that alter the male-female hormone balance.
  • Hyperthyroidism: in this condition, the thyroid gland produces too much of the hormone thyroxine.
  • Kidney failure: about half the people being treated with regular hemodialysis experience gynecomastia due to hormonal changes.
  • Liver failure and cirrhosis: hormonal fluctuations related to liver problems as well as medications taken for cirrhosis are associated with it.
  • Malnutrition and starvation: when the human body is deprived of adequate nutrition, testosterone levels drop, but estrogen levels remain constant, causing a hormonal imbalance.

Gynecomastia in bodybuilders

Some bodybuilders who abuse steroids develop it. It is often hidden behind the well developed chest muscles, but in later life, when the athlete becomes less active and the muscles become less prominent, the gynecomastia effects show up.

Signs And symptoms

  • Enlargement of breast
  • Pain in breast
  • Tenderness
  • Severe embarrassment or
  • Emotional disturbance

Classification

Puffy nipples is among the most common forms of gynecomastia. This glandular tissue accumulation is concentrated under and typically confined to the areola, or can be slightly extended outside the areola forming a dome shaped appearance to the areola.

Pure glandular gynecomastia is common in bodybuilders and is thought to be a result of the use of anabolic steroids. In this case it is known as anabolic-androgenic steroid (aas) induced gynecomastia. Due to excess testosterone levels from steroids, which is converted to estrogen, bodybuilders and other athletes are sometimes afflicted with gynecomastia in its purest form. Gynecomastia in lean men is usually only a breast tissue gland with little to no adipose tissue.

Congenital or hereditary gynecomastia is typically evident by the ages of 12 to 18 in boys. Thirty percent to sixty percent of young boys suffer from large male breasts. As many as thirty percent may live with enlarged male breasts for the rest of their lives, but in other cases it will recede with age. However, severe forms of adolescent gynecomastia may require an intervention, in consultation with the patient, the parents, and child development professionals.

Pseudogynecomastia is typical of enlarged diameter and or excessive areola projection. However, it is not composed of glandular tissue, but of adipose tissue. It looks much like typical gynecomastia but requires different treatment. Exercise and diet may be effective in combating pseudogynecomastia.

Unilateral / asymmetrical gynecomastia occurs when only one breast is larger due to gynecomastia, the other breast is typically normal in both size and shape. Bilateral asymmetry occurs when it is present in both breasts.

Diet

Green tea can effectively tone down your breast. According to recent studies, people who took green tea on a daily basis tend to burn more chest fat faster than who didn’t drink it.

Flax oil is a very effective appetite suppressant; means it makes you feel satiated. As a result you consume less food and there will be less deposition of fat on your body.

Stop taking all recreational drugs, such as marijuana.

Stop taking all nutritional supplements or any drugs you are taking for bodybuilding.

Exercise

Gynecomastia is a problem affecting more men in society today. There are several causes of man boobs which could include hormonal imbalance and excess body fat. In addition, medical studies have shown that breast enlargement can be due to certain health issues or medical drugs. Diet and exercise along with homeopathy is one way to treat gynecomastia and in most cases are excellent alternatives to surgery.

If you have gynecomastia or man boobs, then it means that you have chest fat. Some people think that surgery is the only cure for the problem, but there are a couple of great chest exercises for gynecomastia. Most likely, the fat will be on your lower chest, so it is best to perform a chest exercise that will target your upper chest.

An exercise recommend for this is the incline bench press exercise. In this exercise, you need an incline weight bench. Most flat benches can be made to incline in case you didn’t know. To perform the exercise, you should lie on the incline bench and raise the weight bar vertically towards the ceiling. To complete one repetition, lower the weight to your upper chest and then raise it again. Try to complete 6 to 8 repetitions with each set, and try to perform 3 sets whenever you do the exercise. You should also adjust the weight such that 6 to 8 repetitions are achievable in each set.

A modification of this exercise is the incline dumbbell press in which dumbbells are used instead of a weight bar. Dumbbells have the advantage of allowing you to work each side of your body independently. When we use weight bars, our body’s stronger side tends to do more work while the other side gets shortchanged.

A treatment doesn’t get any more natural than this. Performing these exercises a couple times per week will have the effect of making your gynecomastia decrease over time along with homeopathy remedies.

Prognosis

Gynecomastia is not physically harmful, but in some cases can be an indicator of other more serious underlying conditions, such as testicular cancer.

Growing glandular tissue, typically from some form of hormonal stimulation, is often tender or painful.

Furthermore, it can frequently present social and psychological difficulties for the sufferer.

Weight loss can alter the condition in cases where it is triggered by obesity, but losing weight will not reduce the glandular component and patients cannot target areas for weight loss. Massive weight loss can result in sagging tissues about the chest, chest ptosis

2 people found this helpful

Gynaecomastia

Dr. Sreelatha Murugappan 90% (398 ratings)
MBBS, M.Med.Sci Cosmetology, Ph.D Cosmetology(prel)
Cosmetic/Plastic Surgeon, Chennai
Gynaecomastia

It is nothing to feel embarrassed and ashamed having gynecomastia. It is caused due to several reasons such as hormonal imbalance, prescription of illegal drugs or excess of fat in the body.
Gynaecomastia/ pseudogynaecomastia surgery by laser liposuction and laser gland removal without scar in the chest.

Affects an estimated 40 to 60 percent of indian men. For men who feel self-conscious about their appearance, male breast-reduction surgery can help. The procedure removes fat and or glandular tissue from the breasts, and in extreme cases removes excess skin, resulting in a chest that is flatter, firmer and better contoured.

Visit #silkee_cosmetology_laser_clinic to perform gynecomastia surgery

Stop feeling embarrassed about male boobs.
Gynaecomastia/ pseudogynaecomastia surgery by laser liposuction and laser gland removal without scar in the chest.

The primary #symptoms_of_gynecomastia is enlargement of the male breasts. Gynecomastia is the enlargement of glandular tissue rather than fatty tissue.
It is typically symmetrical in location with regard to the nipple and may have a rubbery or firm feel.
Gynecomastia usually occurs on both sides but can be unilateral in some cases.
The enlargement may be greater on one side even if both sides are involved.
Tenderness and sensitivity may be present, although there is typically no severe pain

44 people found this helpful

Gynecomastia

M. Ch. (Plastic Surgery), MS - General Surgery, MBBS
Cosmetic/Plastic Surgeon, Delhi
Gynecomastia

Gynecomastia:

In the present times, there is an upsurge in the incidence of gynecomastia, which is enlargement of male breast tissue. This enlarged breast contains both the fat and the gland in varied proportions. This is a normal phenomenon in early teenage and in old age, but in some males it persists and keep on increasing, leading to female like breast and hence the name. It can also be due to hormonal imbalance and particularly when oral supplements containing hormones are taken without medical prescription. Though it doesn't harm the body, but it alters the shape of chest leading to social embarrasement particularly while changing clothes, at swimming pools and beaches where you want to wear off the shirt. 

Gynecomastia can be cured permanently. Exercising can reduce the fatty content to an extent but can not decrease the gland size. 

Liposuction is the treatment of choice, whereby through a key-hole incision, the fat and the gland can be suctioned out and the chest be flattened. The scars are hardly visible. If the gland size is big and is not amenable to liposuction, through a small cut around the nipple, the gland can be removed completely and the scar will not be seen. 

3 people found this helpful

Gynecomastia

Dr. Vicky Jain 87% (24 ratings)
MCh - Plastic and Reconstructive Surgery, MS - General Surgery
Cosmetic/Plastic Surgeon, Mumbai

Can gynecomastia treated with diet and exercises?

First, diet and exercise are to be strongly recommended – they are great for your general health. But neither will do too much for your gynecomastia. Why?

Exercise: many times, men with gynecomastia have worked out to build up their chest muscles only to be disappointed in their contour. Actually, the excess gynecomastia tissue on the chest sits on top of the muscle and is therefore pushed further out as the muscle enlarges – thereby continuing to mask the muscle contour. It is only after appropriate surgery, when the excess tissues have been removed, that the skin will tighten spontaneously (oftentimes right on the operating table during surgery) and will then shrink down and reveal the nice contours of the underlying chest muscles.

Diet: if a man is overweight, there is predictably an excess of both fat and breast tissue on his chest. Should he lose a significant amount of weight, the fat component will diminish somewhat but the breast tissue will remain intact. Thus, his breast will become slightly smaller but so will the rest of his body and therefore the disparity of his chest to the rest of his body will remain. In fact, the breast tissue will persist and become even more compacted and prominent, since the intervening fat tissue has been lost.

What does surgical scar look like?

Every effort is made to minimize the scars for surgery. Usually a 4mm (1/6 inch) incision is made on the side of the chest just down from the armpit. This heals so well that, in time, it will resemble a small blemish rather than a scar. If an incision is made around the bottom edge of the areola, it tends to heal extremely well and, although permanent, is virtually undetectable in most patients.

Operative compliactions

Bleeding/seroma. Bleeding occurs during surgery but it is stopped by the surgeon before the operation is completed. No patient is allowed to leave the operating room if actively bleeding. Rarely after surgery, a blood vessel may open up and bleed – this is called a hematoma. This may happen within hours, days or even a week or two afterwards. A seroma is a collection of clear, yellowish fluid, which may also occur after surgery.

These are usually removed by syringe aspiration.

  • Infection: infection is exceedingly rare. Gynecomastia surgery is clean surgery and antibiotics are routinely used for prevention. Should it occur, appropriate medical care will take care of it.
  • Irregular contours: irregular contours, including the “crater” deformity (in which too much tissue is removed directly below the areola), are best treated by recognition and prevention.

Postoperative care?

A post-op compression garment, worn 24/7 for one month (minimum) after surgery, is absolutely essential for appropriate healing and for an excellent result. Atleast three followup postoperative is required postop day 2, postop day 15 and post op 3 months. Scars should be protected from sun exposure and scar treatment should be taken. Rest should br atleast post op 5 days. Exercises should be avoided for a month atleast.

What is gynecomastia?

Gynecomastia is an endocrine system disorder in which a noncancerous increase in the size of male breast tissue occurs. The classic feature of gynecomastia is male breast enlargement with soft, compressible, and mobile subcutaneous chest tissue palpated under the areola of the nipple in contrast to softer fatty tissue. This enlargement may occur on one side or both.

What causes gynecomastia?

Gynecomastia is triggered by a decrease in the amount of the hormone testosterone compared with estrogen. The cause of this decrease can be conditions that block the effects of or reduce testosterone or a condition that increases your estrogen level. Gynecomastia can be caused by drugs, steroids or marijuana as well as other factors. These should be discontinued prior to surgery to minimize recurrence.

How to diagnose gynecomastia?

To diagnose gynecomastia, a thorough history and physical examination are obtained by a physician. Important aspects of the physical examination include evaluation of the male breast tissue with palpation to evaluate for breast cancer and pseudogynecomastia (male breast tissue enlargement solely due to excess fatty tissue), evaluation of penile size and development, evaluation of testicular development. Males with gynecomastia may appear anxious or stressed due to concerns about the possibility of having breast cancer.

Indications for surgery?

The most important question you should ask yourself is: does the condition bother you both psychologically and physically? should the answer be positive, you should consider surgery and start to gather information that will help you make an intelligent decision while consulting with a board certified plastic surgeon. Treatment of gynecomastia can help men reshape the male chest and dramatically improve the shape and proportion of your body, enhancing your appearance and your self-esteem.

Ideal age for surgery?

In general, I recommend you wait until the age of 18 years. There are some circumstances where a person should consider it earlier. For this you will have to consult a plastic surgeon

How do I choose a plastic surgeon?

Patient needs a extensive clinical examination prior surgery by the operating surgeon. There are lot of cosmetologist and qaucks proclaiming treating gynecomastia, you need to be evaluated completely by a board certified surgeon to know whether you need surgery or it needs conservative management. Surgery if required, is best done by a plastic surgeon.

Does gynecomastia has increased risk of cancer?

Any new lump, one-sided growth (asymmetry of the breast), skin changes of the breast or nipple, or bloody nipple discharge should be immediately investigated by a physician. A biopsy, a mammogram or a sonogram (ultrasound) examination may be advised.

What are the treatment options?

Treatment of the hormonal imbalance and stoppage of the inducing drugs may stop the progression of enlargement. Male breast reduction surgery for established gynecomastia is the only known and recognized treatment. Creams, lotions, massage, injections, exercise and “magic pills” all will do nothing for established gynecomastia. However, they will succeed in making your wallet slimmer.

What are the options for surgery?

Subcutaneous matectomy, suction assisted liposuction and in severe case a formal breast reduction is necessary. The procedure is done in daycare facility.

What are preoperative requirements?

A" cbc" or complete blood count, is required of all our surgical patients. For grs patients, a" pt/ptt" may possibly be requested if you have been using any type of aspirin-containing medications or certain types of vitamins/supplements. A preoperative triple h (hiv, hbsag and hcv) is required by operative theatres. For anesthesia fitness xray chest and serum creatinine is required.

Can gynecomastia treated with diet and exercises?

First, diet and exercise are to be strongly recommended – they are great for your general health. But neither will do too much for your gynecomastia. Why?
Exercise: many times, men with gynecomastia have worked out to build up their chest muscles only to be disappointed in their contour. Actually, the excess gynecomastia tissue on the chest sits on top of the muscle and is therefore pushed further out as the muscle enlarges – thereby continuing to mask the muscle contour. It is only after appropriate surgery, when the excess tissues have been removed, that the skin will tighten spontaneously (oftentimes right on the operating table during surgery) and will then shrink down and reveal the nice contours of the underlying chest muscles.
Diet: if a man is overweight, there is predictably an excess of both fat and breast tissue on his chest. Should he lose a significant amount of weight, the fat component will diminish somewhat but the breast tissue will remain intact. Thus, his breast will become slightly smaller but so will the rest of his body and therefore the disparity of his chest to the rest of his body will remain. In fact, the breast tissue will persist and become even more compacted and prominent, since the intervening fat tissue has been lost.

What does surgical scar look like?

Every effort is made to minimize the scars for surgery. Usually a 4mm (1/6 inch) incision is made on the side of the chest just down from the armpit. This heals so well that, in time, it will resemble a small blemish rather than a scar. If an incision is made around the bottom edge of the areola, it tends to heal extremely well and, although permanent, is virtually undetectable in most patients.

Operative compliactions

Bleeding/seroma. Bleeding occurs during surgery but it is stopped by the surgeon before the operation is completed. No patient is allowed to leave the operating room if actively bleeding. Rarely after surgery, a blood vessel may open up and bleed – this is called a hematoma. This may happen within hours, days or even a week or two afterwards. A seroma is a collection of clear, yellowish fluid, which may also occur after surgery. These are usually removed by syringe aspiration.
Infection: infection is exceedingly rare. Gynecomastia surgery is clean surgery and antibiotics are routinely used for prevention. Should it occur, appropriate medical care will take care of it.
Irregular contours: irregular contours, including the “crater” deformity (in which too much tissue is removed directly below the areola), are best treated by recognition and prevention

Postoperative care?

A post-op compression garment, worn 24/7 for one month (minimum) after surgery, is absolutely essential for appropriate healing and for an excellent result. Atleast three followup postoperative is required postop day 2, postop day 15 and post op 3 months. Scars should be protected from sun exposure and scar treatment should be taken. Rest should br atleast post op 5 days. Exercises should be avoided for a month atleast.

This article is for the general information, for any treatment a expert opinion should be taken

3 people found this helpful

Home Remedies

Dr. Arun Gupta 90% (207 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Faridabad
Home Remedies

Home remedies

Anything that is easily available in or around your home, and has a medicinal use, may be used as a home remedy. Most ayurvedic home remedies are a blend of commonly used herbs and spices to cure common symptoms or prevent any ailment.

Substances such as clove, cinnamon, black pepper, cumin, fennel, rock salt, turmeric, coriander, ginger, honey, licorice, garlic, onion, basil and mint are generally regarded as effective home remedies. Ayurveda also prescribes some exercises, massaging techniques, aromas and cleansing therapies as natural home remedies.

Simple home remedies can be very effective in relieving symptoms, and preventing further development of a disorder. However, once a disease has fully manifested and reached the final stage of development, specific treatments are required. Home remedies may also support treatments prescribed by a physician. In some cases, even a proper diet can be a home remedy as it reduces the severity of symptoms experienced and avoids unintended aggravation of the condition.

Home Remedies

Dr. Rajesh D. Patidar 92% (225 ratings)
Diploma in Naturopathy & Yogic Science (DNYS), bachelor Of Science in Nursing
Yoga & Naturopathy Specialist, Gandhinagar
Home Remedies

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2 people found this helpful

Home Remedies

Dr. Vineet Singh 93% (3179 ratings)
BAMS, DyP,CCYP, MS (Shalya)-inrl, Diploma in Hospital Administration, JR- MS(Ay)- Shalya
Ayurveda, Varanasi
Home Remedies

Explained some of home remedies used in different chronic disorder, used it to avoid such disorder more details available on our website - www.jeevaniya.com

7 people found this helpful

Home remedies for Cold

Dr. P Nagaraj 89% (3801 ratings)
FRHS, Ph.D Neuro , MPT - Neurology Physiotherapy, D.Sp.Med, DPHM (Health Management ), BPTh/BPT
Physiotherapist, Chennai
Home remedies for Cold

- Increase the intake of fluids to clear the congestion, try ginger tea turmeric milk or hot water
- Gargle with salt water
- Place a hot pack on your sinus for 30 seconds

- Try honey- iron syrup to kick that nasty cold
- Apply some balm on your chest nose and head

2 people found this helpful

Home remedies for healthy hair

Dr. Fasil Mohammed 86% (86 ratings)
BHMS, PGDC
Homeopath, Malappuram
Home remedies for healthy hair
Home remedies for healthy hair
56 people found this helpful

Home Remedies for Stress

Dr. Komal Gupta 92% (938 ratings)
M.Sc - Dietitics / Nutrition, DNHE, P.G. Diploma in Panchkarma, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Hapur
Home Remedies for Stress
1. Slow and Deep Breathing
Slow and deep breathing can help you cool off in a stressful situation. With deep breathing, more oxygen enters the body, which has a calming effect on your mind and body. In fact, 15 to 30 minutes of slow, deep breathing daily can help prevent stress. It can even help you think more clearly, so that you can deal with stress more easily.
1. When you are under stress, sit or lie down in a quiet, comfortable place.
2. Close your eyes and take a deep breath through your nose to the count of 5.
3. Hold your breath for 5 counts, then exhale for 5 counts.
4. Repeat 5 or 6 more times or until you calm down and feel relaxed.

2. Epsom Salt
Epsom salt is another useful and effective remedy to help you calm down when you are under stress. Stress causes low magnesium levels in the body and increases adrenaline levels.
Epsom salt is high in magnesium, which helps increase the mood-elevating serotonin chemical in the brain. This in turn helps reduce stress, promote relaxation and ease anxiety, irritability, insomnia and abnormal heart rhythms.
1. Add 1 cup of Epsom salt and a few drops of an aromatic essential oil of your choice to warm bathwater.
2. Stir thoroughly, until the salt granules dissolve in the water.
3. Soak in this soothing water for 20 minutes.
4. You can enjoy this soothing bath 2 or 3 times a week.

3. Chamomile Tea
Chamomile is an effective herb for reducing stress. Its calming and soothing nature has a sedative effect on the central nervous system. It helps relax the muscles, ease anxiety and promote better sleep.
• You can drink up to 4 cups of chamomile tea a day to fight stress. To make the tea, add 2 teaspoons of dried chamomile to a cup of hot water. Cover and steep for 10 minutes. Strain, add raw honey as per taste and drink it.
• You can also add fresh chamomile flowers or a few drops of chamomile essential oil to warm bathwater for a nerve-soothing soak.
• You can even take this herb in supplement form. Consult your doctor for proper dosage.

4. Massage
Body massage also works as a stress reliever for many. According to traditional Chinese medicine, massage helps open blocked energy channels to reduce stress and improve overall health.
A warm oil massage of the feet, hands, back and head helps relax tense muscles, improve circulation and fight anxiety.
For a relaxing massage, you can use sesame, olive or coconut oil.
1. Slightly warm the oil of your choice.
2. Use the warm oil to massage your forehead, neck, shoulders, back and bottom of your feet.
3. Then, take a warm bath.
4. Massage your body daily or as needed to reduce stress.

5. Ashwagandha
Ashwagandha, also known as Indian ginseng or Withania somnifera, is an effective herb for stress.
A 2012 study published in the Indian Journal of Psychological Medicine found that ashwagandha root is effective in reducing stress and anxiety in adults by lowering levels of cortisol, the stress hormone. It also improves resistance to stress, which in turn improves the quality of life.
In addition, ashwagandha strengthens the nervous system, boosts energy, fights fatigue and improves the quality of sleep.
This herb is readily available in the market in fresh root, dried root, powdered or supplement form. The recommended dose is 1 to 2 grams of the fresh or dried root boiled in 1 cup of milk or water, 3 times daily. If taking a supplement, consult your doctor first.
Note: Pregnant women and young children should not take this herb.

6. Holy Basil
Holy basil is another cherished Ayurvedic herb that works as a natural anti-stress agent. Being an adaptogenic herb, it enhances the body’s natural response to physical and emotional stress. Plus, it helps the body function properly during times of stress.
According to a 2006 study published in the Journal of Ethnopharmacology, holy basil protects against chronic restraint stress-induced changes, through its central effect.
• Chew 10 to 12 fresh holy basil leaves twice daily.
• You can even drink a cup of basil tea to reduce stress. To make the tea, put 1 tablespoon of fresh basil leaves in a cup of boiling water. Cover and steep for 5 minutes. Strain, add some raw honey and sip the tea slowly.

7. Green Tea

You can also sip away your stress with a cup of green tea. Green tea contains L-Theanine, an amino acid that promotes the production of alpha brain waves, which in turn reduce stress, encourage relaxation and improve focus and mental alertness.
In addition, this amino acid plays an important role in the development of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation.
Add 2 teaspoons of green tea leaves to a cup of hot water.
1. Cover and steep for 5 minutes.
2. Strain and add some fresh lemon juice and raw honey.
3. You can drink 2 to 3 cups of green tea a day to reduce stress.

8. Passionflower

Another effective folk remedy for stress is passionflower. Passionflower can increase GABA levels in the brain, which helps reduce stress as well as anxiety and panic attacks.
• Drink a cup of passionflower tea to reduce stress. To make the tea, add 1 tablespoon of the dried herb to 1 cup of hot water. Cover and steep for about 10 minutes. Strain and drink this tea while it is still warm.
• Passionflower is also available in liquid extract, tincture and tablet forms. Always consult your doctor before taking a supplement as it may interact with certain medications.
Note: Small children and women who are pregnant or nursing must not take this herb.

9. Exercise

Exercise works as a great stress reliever, be it aerobic, moderate-intensity or high-intensity exercise. It helps reduce the stress hormones and increase the “feel good” hormones in your body. In addition, it improves your mood and distracts you from daily worries.
Try to make time to do some kind of exercise when you are under stress. You can just take a short walk, swim, dance or play some sports.
You can also practice yoga to fight stress. Yoga works as a meditation, which helps calm both your mind and body. It also improves your focus and helps you remain calm and clear in everything you do.

10. B Vitamins

To prevent stress and improve your mood, start taking B vitamins. The eight B vitamins — B1, B2, B3, B5, B6, B7, B9 and B12 —promote proper functioning of the brain and nervous system, as well as help promote relaxation and fight stress and fatigue.
In fact, B vitamin deficiency in the body can cause irritability, depression and apathy. So, when you are under stress, eat more foods rich in B vitamins.
• Foods high in B vitamins include whole grains, beans, peas, peanuts, spinach, kale, blackstrap molasses, avocados, potatoes, bananas, legumes, eggs and dairy products.
• You can also take B vitamin supplements. Consult a doctor first to find out what type of B vitamin your body needs.
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