pressure
Stress has become an important part of modern life for many people.
We all experience some form of stress every day. The source of stress may be a physical, emotional, or psychological stimulus that requires us to react or change the way we think, feel, or behave. How we perceive these stressors can have a considerable impact on our physiological responses.
A little stress or excitement can be manageable and sometimes even enjoyable as it can add some excitement to life, but when it seems “too much” it becomes a problem and our coping mechanisms kick in Shaken, we may begin to feel overwhelmed. Change can be extremely stressful, whether it's good or bad. This could be the result of work stress and deadlines, exams, health problems, family or friend problems, money and bills, a breakup or moving house.
Less obvious sources of stress include noise, pain, overexertion, commuting, lack of sleep, excessive alcohol consumption, smoking and extreme temperatures. Stress is linked to a range of health problems, so it's important for us to understand its causes and the most effective ways to manage it through diet and lifestyle changes.
It may also deplete the body of potassium, magnesium and calcium, causing complex nutritional deficiencies. In addition, stress can also cause hair loss, which can severely damage a person's self-confidence. Fortunately, there are hair loss treatment This can solve the problem of this happening, but you still need to address the root cause, which is stress. You need to learn how to deal with it, channel it, and maybe even get rid of it entirely.
There are many things we can do to build up our defenses and support and strengthen ourselves mentally and physically to respond to stress realistically and appropriately. While some people handle stress well with little impact on their emotional and physical health, for others stress can cause fatigue, chronic headaches, irritability, changes in appetite, memory loss, low self-esteem, and nervous tics , cold hands, decreased libido, poor sleep and gastrointestinal problems.
Stress can also lead to depression and other psychological difficulties, including anxiety, panic attacks, obsessive-compulsive disorder, and post-traumatic stress disorder. Although stress is often thought of as a psychological or emotional problem, it actually has strong physical effects. Physiological changes in response to stress include increased secretion of adrenaline, increased blood pressure, increased heart rate, muscle tension, slow digestion, release of stored fat and sugar in the body, increased cholesterol levels and the risk of blood clotting.
When the stress hormones cortisone and cortisol are released, the immune system is suppressed, which makes the body susceptible to colds and infections and delays healing.
For those concerned about their weight, cortisol is bad news because it encourages fat to accumulate around the belly. It may also deplete the body of potassium, magnesium and calcium, causing complex nutritional deficiencies.
Diet and stress
I recommend that people who are under extreme or chronic stress should eat a diet rich in colorful raw fruits and vegetables.
Uncooked fruits and vegetables provide a variety of valuable vitamins and minerals as well as flavonoids, compounds that scavenge and neutralize harmful free radicals.
It's best to avoid or reduce foods that stress your system. These include processed foods, artificial sweeteners, carbonated drinks, chocolate, fried foods, refined sugar, white flour and foods containing artificial preservatives.
When under stress, it's easy for people to turn to sweet or savory comfort foods because they can temporarily relieve stress by promoting an increase in serotonin (our “happy hormone”) in the brain. But this is not a permanent solution, and high blood sugar often leads to a breakdown in energy and mood.
stress and caffeine
It's best to limit caffeine intake, as it stimulates the adrenal glands to produce more stress hormones, increasing tension and disrupting sleep. Long-term caffeine intake from tea and coffee, energy drinks, and caffeinated soft drinks has been linked to anxiety and depression because it may alter normal brain chemistry. If you decide not to consume or reduce caffeine, try a decaffeinated version during the transition.
stress and stimulants
While alcohol, tobacco, and mood-altering drugs may feel like they provide temporary relief, they don't actually solve the problem and further damage your health by depleting important neurotransmitters. Studies have found that alcohol significantly increases anxiety because it increases the production of adrenal hormones and interferes with brain chemistry.
Reduce simple carbohydrates
It's important to reduce your intake of refined carbohydrates, such as refined sugar and white flour products, during times of stress or anxiety, and focus on slow-release complex carbohydrates that are rich in fiber and nutrients. Good examples include oatmeal, quinoa, brown rice, sweet potato, pumpkin, millet, buckwheat, and amaranth.
Increase healthy fats
If you eat fish, the essential omega-3 fats found in avocados, walnuts, hemp, chia seeds, flaxseeds, and wild salmon are critical to helping reduce inflammation in the body and protect your brain and nervous system. Aim to incorporate healthy fat sources into your daily diet.
Eat foods rich in magnesium
Magnesium is a natural sedative that helps relax muscles and calm a tired nervous system. Magnesium can also help reduce stress and anxiety and promote restful sleep. Some of the best sources of magnesium include leafy green vegetables like spinach and kale, nuts and seeds like almonds and cashews, beans and legumes, avocados, brown rice, dark chocolate, and oatmeal.
Increase potassium intake to reduce stress and anxiety
Finally, one of the most important The dietary advice I can make related to stress management is to make sure you have adequate potassium levels in your body to properly support your adrenal glands. This means eating more fruits and vegetables and limiting salty foods to ensure a healthy potassium to sodium ratio (recommended >5:1). Most fruits and vegetables have a potassium to sodium ratio of >100:1. The best sources of potassium include avocados, bananas, dark green leafy vegetables, baked sweet potatoes, melons, white beans and dried apricots.
More tips for beating stress:
meditation
Moisturizes well: To help increase your ability to cope with stress, drink at least 2 liters of water per day.
sleep well: Sleep is the body’s time for renewal and regeneration. It also helps clear the autonomic nervous system of pent-up emotions and tension that may still be present. Practice sleep hygiene by dimming the lights after 8 pm and turning off computers and electronic devices at least an hour before bed as visual stimulation keeps the brain active and alert. Aim to get at least 7 to 8 hours of sleep each night.
exercise: Burn off any extra cortisol that may be lingering in your body, but don't do it too close to bedtime as it may irritate and keep you awake. Try incorporating yoga, Pilates, or swimming into your weekly routine to feel the calming benefits.
breathe: Practice deep breathing techniques and try meditation to help you relax.
