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Managing Stress (Part 2)

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Workout:

In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive.

Nothing can overstate the effect of physical exercise on your body, your mind and your stress levels.

The worries and stresses of everyday living (commuting, work demands, conflicts etc.) can stick with you long after the work is done. Exercise right after work is the perfect natural therapy that can change your mood.

By exercising regularly and making positive changes in your diet, you lower your cholesterol and blood pressure and greatly diminish the chances of having a heart attack.

Physicians generally accept the idea that exercise promotes cardiovascular health. Physical exercise increases coronary blood flow, resulting in increased shear stress on the surface of the endothelium, the layer of cells lining blood vessels.

Exercise helps the body to excrete adrenaline and cortisol, which are released by adrenal glands. It activates pituitary and hypothalamus glands which secrete “feel good” hormones called as endorphins.

Gaining control of your body size and weight through fitness is an amazing way to increase self-esteem. You look better and are more confident which empowers you in everything you do.

Quality sleep

Stress and sleep are strongly bound together. Lack of sleep can cause stress and stress can be the cause for lack of sleep. This combination can cause serious problems to our mental and physical health. Sleep is an important resource that keeps you healthy, mentally sharp and able to cope with stress more effectively among other things. Unfortunately, stressed and busy people tend to get less sleep than they need. Learn some important techniques for getting the sleep you need.

First, make sure you are sleeping enough. The hours of sleep needed by someone differ from person to person, but it is true that during periods of stress we need more sleep, than when life runs smoothly.

Make sure that you take your vacations and that you use them to relax. Also, make sure that you get enough good quality rest during the week, so that you can keep on enjoying life to its fullest.

Take your dinner early. Do not go to bed with empty or full stomach. Hunger stimulates your body and on the other hand a full stomach will make you feel uncomfortable and difficult to sleep.

To be able to sleep normally try to go to bed faster than you normally do. Use a little time, from the time you spend to relax in front of the television, to increase the hours of sleep that you so much need.

A proper pillow can greatly assist in having a quality sleep. Make sure that you are comfortable with your pillow and you are not waking up with neck pains and headaches.

Getting close to nature:

The mark of a successful person is one that has spent an entire day on the bank of a river without feeling guilty about it.

Nature offers beautiful opportunities for relieving stress. It might seem old-fashioned to “commune with nature”, but it can be incredibly cathartic, decreasing your stress level immeasurably.

Each season offers its own unique brand of stress relief. We can be soothed by the multi-cloured leaves on the trees, the crunch of leaves under our feet and lovely azure October skies. By experiencing the beauty of nature, we can become more relaxed and better able to take on life’s challenges.

In the winters, we can be energized by the brisk winds and frigid temperatures. We can also gain a certain amount of confidence in battling the elements, helping to relieve our stress level.

In spring, we can enjoy the true riches of nature. We can experience the scent of flowers just beginning to bloom, the loveliness of plants that have survived Winters’s scourge, and listen to the birds chirping on the trees.

There are also a number of nature-related activities we can engage in order to relax. For instance, hiking, trekking, rafting offers a tremendous opportunity to see the splendour of nature.

Some people have found a relaxing nature-related hobby in gardening. Planting flowers, trimming bushes and weeding can help to relax both the mind and the body. Others have found that yard work can help to reduce stress.

Connect to your inner soul:

Meditation involves sitting in a relaxed position and clearing your mind. The benefits of meditation are manifold because it can reverse your stress response, thereby shielding you from the effects of chronic stress.

When you meditate, the heart rate is drastically reduced. This reduces and assists in complications that result from a high rate blood pressure or hypertension.

When you experience meditation, the breathing is controlled. This allows for the even distribution of oxygen to all parts of the body. Oxygen can be extremely beneficial when it comes to the overall development of new cells and the proper maintenance of all of the body systems and organs.

When you experience meditation, the blood flow throughout the body is regulated properly. This can increase the overall effectiveness of the organs in the body and also assist in psychological processes such as reducing the symptoms and effects of anxiety and stress.

Meditation reduces the potential for serious cardiovascular diseases to develop. These may include basic heart disease, angina pectoris and even cholesterol.

Individuals who engage in meditation have been found to have a higher level of immunity. This means that less sickness and serious health conditions are unlikely to develop.

One thing at a time:

Our brains, like computers, can’t think of too many things n pile. In fact, most of the time, it can only think of one thought at a time. Doing one thing at a time is the simplest and best way to start reducing your stress.

Break the work down: If you are able to do a task that takes less effort and time to do, you will get it finished before the desire to start dong other stuff. It also means that it will take less time for your brain to really focus in because you are not put off by the size of the work you have to do.

Clear up your schedules: Over the last couple of decades there has been a dramatic increase in the amount of stuff we have to deal with. There is a lot we can do to trim it all back, ranging from simply saying no when someone comes to you with more work knowing what you honestly like to do and cutting back on stuff that really matters and faze the rest out.

Cut out distractions: Most of the time, our thoughts aren’t focused just because we don’t exactly know what we are supposed to be working on. Try to tune out distractions during your allocated time. Go to quite spot where you can get things done in peace. Discourage people from interrupting you and schedule them in it other time slots.

Spa & Massage:

It’s very helpful in stress relaxation process. It relieves stress from the body in all forms. A massage technique provides deep relaxation and improves physiological process and improves mood mentally and physically.

A Physical massage is a sure-fire way to relax your stressed out muscles, improve your immune system and raise your blood flow.

Slow and gentle massage with light pressure relieves tension of the nerves and soothes them. Vigorous massage stimulates lax nerves and increases their efficiency.

The circulation of the blood in the part being massaged is speeded up, so that the part is supplied with more nutrients, and its healing powers are augmented. The accelerated circulation reduces swelling. There is an increase in the capacity of the blood to carry oxygen and to utilize it effectively.

Diet and Nutrition:

Diet contributes enormously to the overall health and wellbeing of a person. Diet and lifestyle have a profound and underappreciated effect on the mood and physical stress response of a person. Taking a natural approach to stress management is most beneficial since stress affects each person differently.

Eating well balanced meals throughout the day will help to keep the body in good shape and give the energy needed to make clear, well thought out decisions as well as helping to keep calm and collected during high pressure times.

Every meal produces a hormonal response. Hormones control your emotions and thus affect perception. Certain foods trigger a stress response while others can help stay calm by balancing energy and hormonal systems. What a person eats before, during and after any stressful event will either help him cope or make it difficult to deal with stress.

Decrease or eliminate caffeinated beverages from your diet. Caffeine raises the levels of stress hormones in your body and can make the damage done by chronic stress worse.

During any stressful event eating carbohydrates in the form of fruits or vegetables and drinking water helps a person in dealing with stress.

Emphasize on low-fat or non-fat sources of calcium, such as dairy products, broccoli and legumes. Calcium works with magnesium in your body to facilitate the impulses between neurons both in your body and in your brain. If you are unable to get enough calcium from the foods you eat, consider a dietary supplement that contains both calcium and magnesium.

Aarti Borole

Gold's gym certified personal trainer with years of health and wellness experience. Possess proven track record in helping clients achieve fitness goals through customized exercises programs and diet plans. All the recipes here are personally tried and tested.

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