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5 Easy Ways to Beat Stress

5 Easy Ways to Beat Stress

If you’ve ever felt overwhelmed by the stresses and strains of modern life, then you’re not alone. It is estimated that 77% of Americans experience physical symptoms of stress on a regular basis, while as many as 1 in 3 experience extreme stress at some point every week!

Some people believe this is down to the fact that we are now expected to work longer hours (sometimes around the clock), leaving us with less time to spend with family and friends. Others think the blame lies with our ever-growing obsession with money and status. Whatever the cause, the problem only seems to be getting worse.

Stress can have an enormous impact on our physical health. It is thought that 75–90% of all doctor’s visits are due to a stress-induced ailment. Feeling stressed on a regular basis has been linked with everything from an increased risk of heart disease and stroke, to depression, bipolar disorder and social anxiety. Clearly, we need to change the way we live before stress catches up with us. But what can we do? Here are 5 easy ways to beat stress that you can put into practice right now.

1. Tweak your diet to beat stress.

It is amazing how much of an impact tiny changes can have on your overall health and well-being. The same is true of keeping your stress levels at bay. One simple but effective way of beating stress is incorporating some high-quality dark chocolate into your day.

That’s right, you heard me: chocolate.

Although we might think of comfort-eating as a very bad way to cope with negative emotions, there is actually good reason to indulge in a small amount of dark chocolate if you’re feeling the pressure.

Chocolate contains several chemicals that closely resemble anandamide, an essential fatty acid proven to have a major role in alleviating feelings of stress and anxiety, and promoting feelings of happiness and contentment. It also contains compounds called N-acylethanolamines that inhibit the breakdown of anandamide, meaning more of it stays in the blood for longer. It is thought that these chemicals explain why chocolate has been used as a comfort food, delicacy, drug, and medicine throughout history.

Quite tellingly, the word anandamide is derived from ananda, the Sanskrit word for “bliss.”

Incorporating a small amount of high-quality dark chocolate into your daily diet can ensure that you have relatively high anandamide levels all-day long. This can have a profound impact on your stress levels.

Of course, that doesn’t mean that you should eat Hershey Bar after Hershey Bar every day. But by eating a few pieces of cocoa-rich chocolate when your stress levels creep up, you can take the edge off some of the worst symptoms, leaving you to get on with your day.

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There are lots of other easy ways to beat stress through your diet. Feeling anxious and depressed? Try eating more asparagus. This will ensure that you have a sufficient intake of folic acid. Folic acid deficiencies have been linked with a wide range of mental symptoms, including lethargy, depression, anxiety, and acute stress. Eating just one cup of asparagus can give you about half of your daily intake of folate; more than enough to see you through the morning feeling stress-free.

Another easy way to beat stress naturally is to up your fat intake. I don’t mean that you need to start visiting McDonald’s more. Consuming more trans and saturated fats won’t do a great deal for your stress levels. What you need to increase is your intake of monounsaturated fat. Monounsaturated fats are known to help lower LDL cholesterol (also known as “bad” cholesterol) levels. This will, in turn, help keep your blood pressure low. Many of the more serious side effects of stress can be avoided if you keep your blood pressure within a normal, healthy range.

Try eating more healthy oils, olives, avocados and nuts on a daily basis. You don’t need to make drastic changes; just chop an avocado into your salad and drizzle on some olive oil, or have a bag of nuts with lunch. Easy, cheap, and effective.

2. Exercise right.

Easy Ways Beat Stress Exercise Correctly

    Most people know that exercise is a good way of keeping stress at bay. It lets us let out all the anger and frustration we might have stored up over the course of a busy day. Whether you prefer pounding on a punch bag, punishing yourself in the squat rack, or hitting the pavement, exercise is a good way to clear your head and let off some steam.

    However, a recent study found that all exercises are not created equal as far as stress management goes.

    Researchers from a Finnish University used rats to examine the impact on brain growth of three different types of exercise: steady state cardio, high intensity interval training, and weight/resistance training. Over the course of seven weeks, the three groups were put through their specified exercise regimen on a daily basis. At the end of the seven weeks, the researchers measured how much neurogenesis (or “brain growth”) had occurred in the hippocampus.

    The rats doing resistance training registered no extra neurogenesis in the hippocampus.

    The rats doing high intensity interval training exhibited some growth, but nothing too impressive.

    The rats doing regular steady state cardio, on the other hand, showed remarkable levels of neurogenesis. In the words of the NYT reporter who covered the story, their hippocampal tissue “teemed with new neurons.”

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    Why is that important? The hippocampus gets hit when we get stressed. It gets hit hard. Of all the “area”‘ of the brain, the hippocampus seems to be particularly sensitive to stress. If you find yourself stressed on a daily basis, then it’s likely that your hippocampus has experienced some degree of degeneration. This is serious: the hippocampus is largely responsible for memory, learning, and according to some, emotions.

    Steady state cardio can therefore serve as more than just a way of letting off some steam. Done regularly; it can help reverse some of the worst effects of chronic stress.

    3. Supplement smart.

    If you find that things like diet and exercise don’t help, then supplements might represent a quick and easy way to beat stress. Done intelligently, supplementing can actually help you eliminate stress from your daily life altogether.

    But isn’t that expensive?

    Buying top-of-the-range supplements can be expensive, but there’s no need to part with a big chunk of your hard-earned cash to eliminate stress from your life. While there are hundreds of pre-made supplement stacks designed to promote clear thinking and reduce anxiety, you can effectively lower your stress levels by taking the right combination of good value, un-branded vitamins, minerals and herbal extracts.

    For instance, if stress is keeping you up at night, you could try supplementing with some valerian root. This stuff has been used for centuries as a mild sedative, but its effects aren’t anywhere near as strong as prescription sleeping pills, and it’s nowhere near as side-effect ridden.

    You can get hold of this and similar supplements in any health food shop, and some pharmacies will stock it for sale over-the-counter. While it may not be immediately effective, it is definitely beneficial to start with a weaker sedative and work your way up to something stronger if necessary. If you just need something to help you relax of an evening, this might be a great place to start.

    Other natural extracts that are thought to have potent anxiolytic (stress-reducing) properties include Siberian Ginseng, Ashwagandha, Lemon Balm, Rhodiola Rosea, and St. John’s Wort. You may also be able to find some fairly cheap but effective relaxation teas to help you get a good night’s sleep.

    4. Have the right attitude.

    A way to beat stress immediately is to give yourself an attitude overhaul.

    Obviously, I’m not so naive as to think that you can just think your stress away. If you could do that, then you would have done so already.

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    But, we can change how we feel about the things that are causing us stress by acting differently towards them. The simple truth of the matter is: acting happy can make us happy.

    This isn’t some baseless spiel from a second-rate “life coach.” I am talking about a robustly supported psychological theory.

    Numerous experiments have found that people told to act in a certain way, i.e with confidence and certainty, tended to have greater confidence in their abilities when later questioned by researchers.

    You can even do a little experiment with yourself. Spend a whole morning acting sad, and you’ll almost certainly feel it for real by the afternoon.

    In the same way, it’s possible to significantly reduce your feelings of stress and anxiety simply by acting as though you don’t have a care in the world. This could be in simple ways, such as smiling more, or walking calmly with your head held high.

    Or it could be in more dramatic ways, such as leaving work on time every day, or turning off your phone in the evening. Whatever way you do it, just make sure that you do it consistently.

    After a few days of acting, talking and smiling as though you haven’t got a clue what “stress” means, you’re bound to feel a great deal better.

    5. Make your world stress-free.

    Quick Easy Ways to Beat Stress

      Your home should be your castle. More importantly, it should be a stress-free zone at all times—no excuses!

      There are some really easy ways to make sure that you don’t bring your stress home with you, and one of the simplest is to get a house plant. It shouldn’t surprise you that we have a deep biological affinity with plants; we just love being around them. It’s what we’re used to, evolutionarily speaking, and being in familiar surroundings helps us stay calm.

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      You don’t need to go crazy with these. Just get one for the hallway so it’s the first thing you see when you get home, and a couple more for around the house. Ideally, get something that doesn’t need a lot of attention, otherwise it might become another source of stress!

      Another good tactic to employ is to build yourself a “cleansing zone.” This will be really easy if you have a porch. Set yourself up a table near the front door, with space for your keys, phone, files, wallet, laptop, mail—pretty much anything that you bring through the door with you that keeps you away from your family.

      Go through everything when you get in, dealing with anything that needs to be dealt with. Once that is done, walk away. Do not return to the “cleansing zone” until you’re heading out for work the next day.

      This is a really simple tactic, but in my experience, it’s really effective at creating a mental barrier between your home life and your work life.

      6. Putting it all into practice!

      Putting all of this advice into practice in one go is probably not the best way to go about things. Instead, try picking a few simple things to do right away, and choose one or two things to start building into your daily routine.

      Start small, but be consistent. If you really want to eliminate stress from your life, then you need to understand that it’s a marathon, not a sprint.

      Here are 5 easy steps to get you started:

      1. Buy a houseplant.
      2. Eat more avocado and have dark chocolate for dessert.
      3. Buy some relaxing herbal tea and drink a cup before bed.
      4. Take a long lunch every day where you don’t check your phone.
      5. Start running once a week.

      Once you’ve done all of these, pick something else. Pretty soon, you’ll forget why you even read this article. You might even forget why you cared!

      Featured photo credit: http://blog.gymlion.com/ via blog.gymlion.com

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      Eric Jackson

      Self-employed

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      Last Updated on November 11, 2019

      How to Improve Memory and Boost Your Brainpower

      How to Improve Memory and Boost Your Brainpower

      Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

      To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

      Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

      1. Exercise and Get Your Body Moving

      Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

      Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

      To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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      2. Eliminate Stressors and Seek Help If You’re Depressed

      Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

      If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

      Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

      3. Get a Good Night’s Sleep and Take Naps

      Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

      Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

      4. Feed Your Brain

      Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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      This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

      Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

      Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

      5. Eat Breakfast and Make Sure It Includes an Egg

      According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

      Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

      Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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      6. Write it Down

      If there’s something you want to remember, writing it down can help.

      It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

      You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

      7. Listen to Music

      Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

      8. Visual Concepts

      In order to remember things, many people need to visualize the information they are studying.

      Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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      Here, you can learn How to Become a Person Who Can Visualize Results.

      9. Teach Someone Else

      Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

      Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

      10. Do Crossword Puzzles, Read or Play Cards

      Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

      So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

      Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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      Featured photo credit: Pexels via pexels.com

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