Learn How A Healthy Mind Creates a Healthy Life with These Surprising Tips
Life is full of challenges and, when you put much emphasis on them, they cause a lot of stress which causes health-related problems.
Have you ever wondered why there are increased risks of obesity, heart disease, Alzheimer′s disease, diabetes, depression, gastrointestinal problems, and asthma?
Stress hormones slow the release of stomach acid and interfere with how well the stomach can empty itself, which can cause stomachache.
Effects of stress
When your body is under stress or worry, the fight response causes the body′s sympathetic nervous system to release stress hormones like cortisol, which increase heart rate and blood pressure.
Cortisol makes you have cravings for carbohydrates and fats, which can make you gain weight. There are more chances of weight gain in the abdominal area, which might raise the risk for heart disease and diabetes.
Usually, the immune system responds to infections by releasing chemicals that help in the healing process. The stress response weakens the immune system and, when the body contains stress hormones, this creates constant anxiety and tension. With time this can cause depression, headaches, difficulty in breathing, and may have trouble sleeping.
How to regain control over stress in a healthy manner
1. Make time for regular exercise
It is one of the best ways to control weight and improve your mood. Ask your doctor which activity level can be right for you. Try to have 30 minutes of moderate physical activity daily.If you are aiming at losing weight, maintaining weight, or meeting specific fitness goals, you may need more exercise. It is important to reduce sitting time as it may reduce your risk of metabolic problems.
2. Spend some potential time doing things you enjoy
Go swimming, watch a movie, have dinner with your dear friends, take your kids out, visit your parents, go shopping with family, watch a football match with friends.
A man swimming
3. Do some meditation or deep breathing
You can read a bible, motivational books, listen to inspirational talks. Research shows that meditation can reduce anxiety, sharpen memory, treat depression symptoms, promote more restful sleep, and improve heart health. |
| A woman meditating |
4. Treat yourself well
Do the following practices to care about yourself.Take time to make healthy meals and have enough sleep.
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| A woman sleeping |
Get relieved from stress by eating foods that reduce inflammation in your body, thus reducing cortisol levels. The best way to reduce cortisol levels is to reduce the intake of processed foods and eat more whole foods.
Add magnesium-rich foods to your diet. Besides other body functions like heart rhythm, strong bones, keeping a normal blood pressure, and helping to decrease the risk of chronic diseases, magnesium also helps reduce inflammation, metabolizing cortisol, and relaxing the body and mind.
Magnesium-rich foods are a good choice if you’re trying to relieve stress. These include;
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| Avocado |
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| Bananas |
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| Broccoli |
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| Dark chocolate (90% cocoa) |
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| Pumpkin seeds |
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| Spinach |
Try not to take the following foods when you are stressed because they raise cortisol levels. These include; alcohol, caffeine, high-sugar foods, simple carbs, such as cakes and pastries and soda.
5. Take the time to plan your day in a thoughtful way
Carefully consider how to meet your own needs and, surround yourself with people who bring out the best in you.
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