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Stressed? These 7 Foods Reduce Stress

Stressed? These 7 Foods Reduce Stress

Are you under a lot of stress in your daily life? These days, who isn’t? You’ve probably heard the advice that exercise is all it takes to stay healthy and stress free. While it is true that exercise will help you manage stress, some small tweaks to your diet can also reduce stress.

Here are the seven foods you should incorporate into your diet today:

1. Dark Chocolate

Chocolate Truffles

    Dark Chocolate helps to ease emotional tension, and helps to elevate your mood naturally. Fortunately, dark chocolate is somewhat of a guilt free snack. Buy good quality dark chocolate. If you can, buy organic. Go as dark as you can handle, and try to find chocolate with as few ingredients as possible.  Raw chocolate is excellent as well. You only need a square or two per day.

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    2. Almonds

    Almonds1

      Almonds are packed with nutrients such as Vitamin B and Vitamin E. These vitamins help to strengthen your immune system during stressful times. A small handful of almonds per day is all it takes.

      3. Sweet Potatoes

      sweet potato

        Sweet potatoes are full of immune boosting nutrients which help you fight stress. A warm dish of sweet potatoes after a long day gives you a feeling of satisfaction and tranquility. You only need about one cup, but you may find that you can’t stop eating them.

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        4. Good Fat

          You body needs fat–good fat. Foods that are high in good fats create a happy feeling in your brain. Good fats also promote restful sleep. Luckily, there are many sources of good fats. Coconut Oil is a favorite fat because of its versatility. You can use it in most of your cooking, baking, and stir-frying. You can even add a spoonful to your morning smoothie.

          Avocado is another excellent source of fat. You need at least one half avocado per day. Other good fats include olive oil, fish oil, and dietary supplement oil blends, such as Udo’s oil. One or two tablespoons per day should do the job.

          5. High Quality Animal Protein (Non-vegetarian)

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          steak

            If possible, choose top quality, organic, and grass fed. Don’t go overboard with animal protein. You only need small portions, about the size of your palm. High quality protein promotes restful sleep and creates a feeling of peace and tranquillity.

            6. Sugars, But Not White Sugar

            Honey

              Your body needs sugar–good sugar. You can get sugar from a natural source, such as fresh or dry fruit, and raw honey. Honey boosts your immune system, which is often weakened during stressful times. Honey also gives you a better night’s sleep. A spoonful of honey per day is all you need.

              7. Green Vegetables

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              asparagus_o

                Asparagus, spinach, kale are packed with vitamins and minerals, such as folic acid and magnesium. These minerals promote emotional well-being. A cup of these vegetables per day is all you need.

                Other Important Things to Consider:

                Exercise is also a very big component in your daily stress reduction routine. Fortunately, you don’t need to exercise for hours; it only takes a few minutes. I do 10 to 20 minutes per day, and it makes a huge difference for me. Remember that a little exercise is so much better than nothing at all. The trick is to schedule your exercise session while you have energy, not at the end of the day, when your energy is failing.

                Another important factor in reducing stress is sleep. Are you sleeping enough? Do you wake up rested? Be honest. It takes discipline to get to bed on time so that you are functional the next day. You cannot be in top shape when you lack sleep. Your body is a perfect mechanism; it will tell you if you have receive enough sleep, or not. If you are cranky, tired, irritable, or lacking energy, you need more sleep.

                I hope you can reduce your stress level, as well as improve your overall health by adopting at least some of the tips.

                To happy and healthy Living!

                Do you feel burned out? Here are the 5 Antidotes for a Burnout.

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                Last Updated on November 5, 2020

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                Have you gotten into a rut before? Or are you in a rut right now?

                You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

                Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                1. Work on Small Tasks

                When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

                If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

                You can learn more about goals vs objectives here.

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                2. Take a Break From Your Work Desk

                When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

                Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

                3. Upgrade Yourself

                Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

                The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

                4. Talk to a Friend

                Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

                Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                5. Forget About Trying to Be Perfect

                If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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                If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

                Learn more about How Not to Let Perfectionism Secretly Screw You Up.

                6. Paint a Vision to Work Towards

                If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

                Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

                7. Read a Book (or Blog)

                The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

                Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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                8. Have a Quick Nap

                If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

                Try a nap if you want to get out of a rut

                  One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

                  9. Remember Why You Are Doing This

                  Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                  What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

                  10. Find Some Competition

                  When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                  Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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                  11. Go Exercise

                  Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

                  As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

                  If you need ideas for a quick workout, check out the video below:

                  12. Take a Few Vacation Days

                  If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

                  Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

                  Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

                  More Tips to Help You Get out of a Rut

                  Featured photo credit: Ashkan Forouzani via unsplash.com

                  Reference

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