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Stress is the physical pressure, pull, or other force exerted on one thing by another. There are healthy stressors, like exercise, and there are unhealthy stressors, like that long to-do list that just seems to grow. Holistic medicines, like traditional Chinese medicine, teaches that "unfulfilled desires" cause stress and can lead to other conditions ranging from fatigue to high blood pressure and stroke, if present chronically.

Modern science has shown that when our bodies are under stress we release hormones like cortisol and epinephrine. These are our fight-or-flight hormones that are present to allow us to escape danger or fight an enemy. When our bodies are flooded with cortisol, our blood-sugar levels are affected, our metabolism changes, our brains are undernourished, digestion is inefficient and our sleep suffers. These hormones are meant to be temporary and rare in our systems, but we are secreting them regularly, resulting in a reduction of our health.

What is the solution? Never leave your house? Of course not! Here are some easy tips you can follow and start integrating into your life immediately. Think of these as little vents to "steam" off some of the effects of stress and possibly reduce your stress hormone levels.

Activities to reduce stress and stress hormones:

• Exercise — using your muscles helps "burn off" stress hormones. The more vigorous, the better, but anything is better than nothing.

• Belly breathing — quick! What part of your body is moving with your breath? Your chest or your belly? Chest breathing is a reaction to anxiety and stress and keeps your body in a state of stress. Belly breathing reduces stress levels and tells your brain there is no danger. To belly breath, imagine your breath is being pulled into your belly by the navel or below. Your chest should stay relatively stable while your belly moves up and down. Focus on the breath a few times per day until you are consistently belly breathing.

• Sleep seven to eight hours a night — getting recuperative sleep helps your body heal and recover from the day's stresses. Does seven to eight hours sound impossible? Find a holistic health practitioner to get some quality sleep. Foods to replenish nutrients that stress hormones deplete include:

• Blackberries are high in vitamin C, a vitamin that has been shown to reduce cortisol levels. As a bonus, this dark berry is also high in antioxidants, calcium and magnesium.

• Cruciferous vegetables are high in vitamin B, known for their stress-reducing effects. Eating cauliflower, in particular, helps your body respond better to stress by supporting your adrenal glands.

• Salmon is rich in omega-3 fatty acids and B vitamins, so you get a double benefit with salmon. Omega-3s have been shown to help your body maintain lower levels of cortisol and epinephrine, thereby reducing the effect of stress on your body.

Tracy Zollinger is a licensed acupuncturist and herbalist. She can be reached at 299-0057, or visit www.tracyzollinger.com for more information.