4 Ways To Drive Stress Away In A Natural Way
Life gives stress but you shouldn’t make your life stressful. But it doesn’t mean that you should lead a carefree life. You should learn ways to reduce stress so you can lead a happy, fulfilling, and healthy life.
Sometimes stress develops due to lack of nutrition or due to dehydration. If your body lacks magnesium, you will get stressed because this mineral plays a crucial role in suppressing stress hormones. Similarly, dehydration could make you stressed.
Here’re 4 ways to reduce stress naturally
Maintain a healthy sleeping pattern
A good night’s sleep is incredibly important as it has a direct impact on your physical as well as mental well-being. But today people sleep less than they did in the past. Also, the sleep quality has been decreased leading to medical problems especially mental.
Good sleep is important for the following reasons
a) Good sleep improves concentration
Sleep is crucial for certain aspects of brain function like cognition, concentration, productivity, and performance. And a poor sleeping pattern harms these functions.
b) Poor sleep is linked to depression
Depressed people often have a poor sleeping pattern. They don’t get enough sleep that can reduce their stress level. But a good sleep can drive the stress away.
How to develop a good sleeping pattern?
Take a refreshing bath before going to bed and use low light in the bedroom. Also, you can try scented candles that can lull you to sleep. Keeping your mobile phone switched off or away from your bed will prevent you from getting distracted. Meditation can also help improve your sleep quality.
Exercises are best ways to reduce stress
Exercise in any form could give you fast and lasting relief from stress. And you can do virtually any activity from aerobics to yoga to drive the stress away. Also, exercising is good for your overall well-being. It will keep your body toned and your mind alert.
a) It boosts endorphins
The endorphin hormone is called the brain’s feel-good neurotransmitter. And its production is directly dependent on your physical activity. Any activity that includes fast-moving can boost your endorphins level.
b) Suppresses negative thoughts
Exercising can reduce the negative effects of stress on your body and mind. For example, stress can affect your cardiovascular system but exercising can prevent your cardio system from coming under pressure.
c) Its meditation in motion
A long walk in a garden or several laps in a pool are sufficient to let you forget all your appointments and assignments you had in the day. You should end your day with a mild physical activity that lets you forget the day’s irritations.
d) It improves mood
Exercising can lower your symptoms of anxiety and depression. It will help your sleep, boost confidence, and improve your mood. When you exercise, you focus only on the activity you are doing and forget about other things.
Good nutrition can play a crucial role in stress management if you know how to eat when to eat, and how much to consume. People often light cigarettes and gulp alcohol to reduce their stress levels. Also, some people consume high-fat food to ease stress. But it proves to be more harmful than beneficial. You should follow a healthy eating pattern.
a) Eat regularly
You need to eat regularly to get glucose your brain needs to work at its best. In studies, the stable glucose level is found to help improve performance.
b) Healthy fats
The omega-3 fatty acid is necessary for your brain as its deficiency could result in the development of depression and anxiety. The good thing is that you can get these fatty acids from walnuts, flax seeds, and fish oil.
c) Green vegetables
Green and leafy vegetables rich in necessary nutrients can help neutralize stress hormones that could make you restless. You will get vitamins A, E, and C, and minerals including copper, zinc, and manganese from vegetables.
d) Add more fiber to your diet
Fiber can increase alertness that will decrease stress in the long run. And you can easily add fiber to your diet by including oatmeal, nuts, beans, and fruits in your meal.
e) Reduce your caffeine intake
Caffeine might help improve concentration but it could lead to increased blood pressure and the development of depression and anxiety. Also, you need to be more prone to stress building, if you are already suffering from anxiety. Instead of taking caffeine, you should go to sleep. A night of good sleep can boost your mood.
f) Stack up on healthy snacks
If you lead a stressful life and need quick snacks to suppress stress then you should rely on healthy snacks like carrots, almonds, peanuts, and granola instead of consuming burgers and fries. You need snacks to reduce stress but you should take healthy snacks only.
Chronic stress can deplete your magnesium that is crucial for developing a robust stress-response system. Also, studies suggest that increased magnesium levels can help control stress and anxiety. Increasing magnesium intake will boost the production of neurotransmitters involved in mood regulation. Also, magnesium will stir the neurotransmitters that can quiet the nervous system to improve your sleep quality.
To get magnesium, you can take dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, bananas, leafy greens, and fatty fish. Or you can take health supplements rich in magnesium.
Drink lots of water
If you are dehydrated, your body won’t do well as all vital organs including the brain need water to function properly. Studies have found that even half-liter dehydration can increase your cortisol levels leading to the buildup of stress. Cortisol is a stress hormone and its increase is a red flag for your mental health.
Also, you will feel more dehydrated when under stress. But it doesn’t mean that you should drink water when you are stressed. You should drink a cup of water every hour to keep the stress away. Also, you can eat juicy fruits like cucumber and carrot to stay hydrated.
There is no running away from stress but it can be controlled effectively, if you take the right nutrition, do exercises, and stay hydrated. You should try controlling stress in a natural way instead of relying on medicines.
Disclaimer: Readers should consult a doctor to control stress. It is only a doctor that can provide real help in de-stressing your body and mind.