Post by SAR01 on Aug 28, 2018 11:45:31 GMT -5
Stress is unavoidable. You’re going to have to deal with it occasionally. But knowing how to fight stress with healthy habits is a good way to handle it.
It’s important to get your stress under control because it can do a lot of bad things to your body. It can cause symptoms like:
Headache
Chest pains
Upset stomach or digestion issues
Difficulty sleeping
Weight gain or loss
One of the most dangerous effects of stress is on your cardiovascular system. Long-term stress can raise your blood pressure or increase your risk of disease.
But there are some ways you can decrease the stress in your life without medication. You just have to learn how to fight stress with healthy habits.
Fight Stress With Healthy Habits Like Eating Right
If you want to fight stress with healthy habits, you have to eat right. There are lots of foods you can work into your diet that are healthy and will provide stress-fighting power, too. Some of the calming foods you can try include:
Oranges—Vitamin C is a well-known antioxidant that is involved in anxiety, stress, depression, fatigue and mood state. Studies show it can help alleviate stress. It can also bring your cortisol and blood pressure levels back to normal.
Dark Green Vegetables—Dark green vegetables like spinach also contain stress-relieving vitamins. You also can get 40% of your daily magnesium by eating just one cup of spinach. Magnesium deficiency can lead to fatigue and migraine headache.
Sweet Potatoes—They’re rich in fiber and complex carbs, which help keep blood sugar levels steady to balance mood.
Avocados—Avocados contain two nutrients that can lower blood pressure and reduce stress, potassium and monounsaturated fats.
Turkey—The amino acid L-tryptophan in turkey is known to have calming qualities. It facilitates the release of a feel-good chemical called serotonin in the brain.
If you’re wondering what foods to avoid, studies show high-glycemic foods like white bread, pasta, cookies and cakes are associated with increased risk of anxiety.
Fight Stress With Healthy Habits Like Deep Breathing
Research suggests breathing deeply for just a few minutes a day is enough to help bring down high blood pressure. Here are some breathing exercises you can try to calm down and relieve stress.
Natural Breath
This breathing exercise will help you become more aware of your natural breathing pattern:
Sit or stand straight
Breathe through your nose, if possible
Inhale, and fill the lower parts of your lungs
Pay attention to how your chest and ribs expand
Hold your breath for several seconds
Breathe out slowly and relax your abdomen
You will feel more relaxed after you exhale completely
Repeat this exercise at least five times
If you raise your shoulders and collarbone while you are inhaling, you will have a better understanding of your breathing process
Purifying Breath
This exercise stimulates and tones your breathing process, and cleans your lungs, making you feel more refreshed:
Stand or sit straight
Breathe in a full natural breath, as described above
Hold your breath for several seconds
Make a small opening between your lips and blow a little air out
Stop exhaling for a while, and then blow more air out
Repeat this until you have blown all the air out
Practice for a few minutes
Tap Away Tension
The tap-way tension exercise will improve oxygen supply and reduce tension:
Stand or sit straight
Sigh deeply and make a sound of deep relief as you feel the air rush out of your lungs
Allow air to return slowly and naturally to your lungs
Repeat this eight to twelve times
Fight Stress With Healthy Habits From AHA
The American Association recommends some good ways to cope with stress, including:
Learning to accept things you can’t change
Being positive and proactive, not negative
Giving yourself enough time to get things done
Learning to say “no”
Not promising too much
Taking steps to manage stress will not only help you feel less stressed but will help you feel more in control of your life. You can also get some control back if you know your numbers. Our “Know Your Numbers Guide” will lay out the numbers you need to know to decrease your risk of developing a serious illness.
It’s important to get your stress under control because it can do a lot of bad things to your body. It can cause symptoms like:
Headache
Chest pains
Upset stomach or digestion issues
Difficulty sleeping
Weight gain or loss
One of the most dangerous effects of stress is on your cardiovascular system. Long-term stress can raise your blood pressure or increase your risk of disease.
But there are some ways you can decrease the stress in your life without medication. You just have to learn how to fight stress with healthy habits.
Fight Stress With Healthy Habits Like Eating Right
If you want to fight stress with healthy habits, you have to eat right. There are lots of foods you can work into your diet that are healthy and will provide stress-fighting power, too. Some of the calming foods you can try include:
Oranges—Vitamin C is a well-known antioxidant that is involved in anxiety, stress, depression, fatigue and mood state. Studies show it can help alleviate stress. It can also bring your cortisol and blood pressure levels back to normal.
Dark Green Vegetables—Dark green vegetables like spinach also contain stress-relieving vitamins. You also can get 40% of your daily magnesium by eating just one cup of spinach. Magnesium deficiency can lead to fatigue and migraine headache.
Sweet Potatoes—They’re rich in fiber and complex carbs, which help keep blood sugar levels steady to balance mood.
Avocados—Avocados contain two nutrients that can lower blood pressure and reduce stress, potassium and monounsaturated fats.
Turkey—The amino acid L-tryptophan in turkey is known to have calming qualities. It facilitates the release of a feel-good chemical called serotonin in the brain.
If you’re wondering what foods to avoid, studies show high-glycemic foods like white bread, pasta, cookies and cakes are associated with increased risk of anxiety.
Fight Stress With Healthy Habits Like Deep Breathing
Research suggests breathing deeply for just a few minutes a day is enough to help bring down high blood pressure. Here are some breathing exercises you can try to calm down and relieve stress.
Natural Breath
This breathing exercise will help you become more aware of your natural breathing pattern:
Sit or stand straight
Breathe through your nose, if possible
Inhale, and fill the lower parts of your lungs
Pay attention to how your chest and ribs expand
Hold your breath for several seconds
Breathe out slowly and relax your abdomen
You will feel more relaxed after you exhale completely
Repeat this exercise at least five times
If you raise your shoulders and collarbone while you are inhaling, you will have a better understanding of your breathing process
Purifying Breath
This exercise stimulates and tones your breathing process, and cleans your lungs, making you feel more refreshed:
Stand or sit straight
Breathe in a full natural breath, as described above
Hold your breath for several seconds
Make a small opening between your lips and blow a little air out
Stop exhaling for a while, and then blow more air out
Repeat this until you have blown all the air out
Practice for a few minutes
Tap Away Tension
The tap-way tension exercise will improve oxygen supply and reduce tension:
Stand or sit straight
Sigh deeply and make a sound of deep relief as you feel the air rush out of your lungs
Allow air to return slowly and naturally to your lungs
Repeat this eight to twelve times
Fight Stress With Healthy Habits From AHA
The American Association recommends some good ways to cope with stress, including:
Learning to accept things you can’t change
Being positive and proactive, not negative
Giving yourself enough time to get things done
Learning to say “no”
Not promising too much
Taking steps to manage stress will not only help you feel less stressed but will help you feel more in control of your life. You can also get some control back if you know your numbers. Our “Know Your Numbers Guide” will lay out the numbers you need to know to decrease your risk of developing a serious illness.