Almost all people have found themselves in various stressful situations. But in case they actually are familiar with what really happens with their organisms in such situations, they would freak out. In other words, stress has massive and chronic havoc on your organism.
Unfortunately, today stress has really become the epidemic in our society and we are not able to avoid it.
According to a meta-analysis, made up of 300 studies chronic stress has the capacity to damage your immune system. It also can contribute to weight gain, and also obesity. In addition, there was a study published in the journal Appetite that showed stressed women have drastically higher waist circumference than non-stressed women.
To explain you more deeply, it has been long considered by the scientist that there is a strong relationship between stress, blood sugar levels and belly fat, as well. Also, those people who suffer from chronic stress have increased insulin levels, which can contribute to weight gain, insulin resistance and finally diabetes.
Moreover, when you are stressed, your adrenal glands actually release the hormones cortisol and adrenaline. Thanks to these hormones your heart rate and blood pressure are increased, thus making your blood more likely to clot, which damages your brain’s memory centre. Then, it leads to increased belly fat storage and generally wreaking havoc on your organism.
Also, it is important to know that there are some negative effects due to this hormonal havoc. For instance, if you don’t consume your breakfast, you probably consume gigantic coffee and a muffin, as well.
But, see what happens within your organism if you replace your breakfast with coffee – coffee contains caffeine, which can increase your stress hormones, i.e., catecholamines. Then, the stress response stimulates the production of cortisol and if it is combined with a muffin, which contains sugar, there are increased insulin levels within your body. On the other hand, insulin can elevate inflammation, which can make you feel lousy. Also, the sugar found in the muffin can increase cortisol and adrenalin levels, i.e., stress hormones, which mean that sugar actually elevates your stress hormone levels, even in cases when you are not stressed.
- Manage stress by an adequate diet
It is recommended to consume whole, real foods as they actually can help you restore balance to cortisol, insulin, and other hormones within your body, and at the same time to manage your stress levels.
Therefore, you should avoid the consumption of refined sugars, coffee, and alcohol. But, on the other hand, eat on a regular basis in order to avoid the short-term starvation stress on your body.
Also, you should substitute the harmful processed foods with healthy fats, proteins, gluten-free grains, leafy and cruciferous vegetables and berries, as well. As you probably know you can regulate your blood sugar and stress levels and restore hormonal balance by the consumption of the adequate healthy foods.
- Decrease stress by using these simple and effective methods
It is important to know the definition of stress – bodily or mental tension caused by factors that actually alter an existent equilibrium. Also, your thoughts become unbalanced.
In addition, these 13 methods and tools are able to help you manage stress effectively.
- Try to learn new skills
If you want to manage your stress levels very effectively, it is recommended to try to learn new skills, for instance: yoga, progressive relaxation of muscles, watching a sunset, walking on a beach or in a wood, making love, biofeedback, or having a hot bath.
- Change your beliefs
You should consider changing your beliefs and attitudes about certain situations in order to decrease stress.
- Mediate
Also, you should consider mediating, for instance just find a practice that makes you feel relaxed. Moreover, you can try Ultra Calm CD featuring guided meditations and techniques of relaxation.
- Sleep
Have a healthy sleep pattern as lack of sleep actually elevates stress hormone levels. You should have at least 8 hours sleep regardless your obligations and busy life. Also, you can take a nap in case you missed your sleep.
- Tap
You should know that tapping is actually a combination of ancient Chinese acupressure with modern psychology. In case you want to learn more, pick up a copy of The Tapping Solution, i.e., the new book by Nick Ortner.
- Eliminate the underlying stress causes
You can help your brain with avoiding mercury toxicity, gluten rich foods, but include vitamin B12 and magnesium in your diet. In other words, by changing your body you can change your mind.
- Supplements
You should start taking a multivitamin and nutritive supplements, for instance: vitamin C, B complex vitamins, B6, B5, zinc, and the most important magnesium, i.e., the relaxation mineral, to help the stress response balance.
- Include herbs in your diet
Consider consuming herbs that help you adapt and balance your stress response, for instance: Rhodiolarosea, cordyceps, Siberian ginseng, ginseng, and ashwagandha.
- Try to actively relax your body and mind
Also, you should learn how to actively relax your mind. For instance, you can just sit and watch TV, or drink beer. In addition, you should find active relaxation that is great and relaxes you.
- Use heat therapy
Start relaxing your body with a hot bath or sauna, as well.
- Start exercising
You should start exercising in order to lower stress and heal your mind. Furthermore, there are certain studies that have proved the beneficial effects of exercising, and that it works better than Prozac in the treatment of depression. However, if you are very busy, but want an effective and intense workout, you should try interval training.
- Find a community
It can be of a great importance for your long-term health to be surrounded by people that you love the most and also motivate and make you happy.
- Breathe
At least, you should take deep, slow, full breaths as they have fundamental effects on the stress response resetting. For instance, you can try to take 5 deep breaths and you can notice how differently you feel after.
What else have you found helpful to beat stress?
