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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 December 9, 2019

                5 Simple Ways to Relieve Stress Effectively

                5 Simple Ways to Relieve Stress Effectively

                Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

                Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

                Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

                1. Get Rationally Optimistic

                Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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                This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

                In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

                The result: no more mental stress.

                2. Unplug

                Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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                How on earth do you unplug your mind? Simple: just meditate.

                It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

                Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

                3. Easy on the Caffeine

                Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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                Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

                4. Attack Mental Stress Via the Back Door

                That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

                How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

                • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
                • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
                • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

                While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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                5. Good Old-Fashioned Exercise

                This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

                The result: mental stress will be gone!

                So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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                Featured photo credit: Radu Florin via unsplash.com

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