Relax. While you may have a lot to worry about, there are a few easy ways to reduce the stress of demanding, hectic schedules, work and family responsibilities. Taking the right steps can reduce stress overload and improve health.

“Stress overload harms the body and can eventually lead to cardiovascular, immune and digestive problems, as well as depression, anxiety and other mental health concerns,” said Dr., Douglas MacKay, vice president scientific and regulatory affairs, Council for Responsible Nutrition. “Incorporating relaxation techniques into our everyday lives is essential for overall health and wellness.”

MacKay offers these tips to help manage stress levels and improve overall health:

•Work the mind and body. Activities such as meditation and yoga have been known to decrease stress levels.

According to the Mayo Clinic, exercise can decrease the production of stress hormones and counteract the body's natural stress responses by increasing endorphins and improving one’s mood.

•Do a diet assessment. Think about incorporating more foods with complex carbohydrates such as whole grains, oats and brown rice, which can increase serotonin levels and help keep one calm.

•Consider botanicals. Some plants, such as chamomile, lavender and lemon balm from the mint family are known for their relaxing tendencies.

•Please the nose. Smells that are enjoyable to the olfactory system (sense of smell) often have a relaxing or calming effect, especially if they evoke pleasant memories.

•Keep the body's nutrients in check. Excess stress depletes the body of essential B vitamins that are required to keep the nervous system healthy.

B vitamins work as a team to maintain healthy brain and nerve cells and help with the production of important neurotransmitters in the brain that help promote relaxation. Taking a B-complex vitamin can provide extra nutritional support during times of stress.

•Just breathe and breathe deeply. Long deep breaths are associated with relaxation while rapid bursts are a symptom of stress. Try 10 deep breaths in a row.

This story is provided by North American Precis Syndicate Inc.