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Best ways to manage stress naturally
Stress is seem as any condition that pose threat to one’s well-being. It triggers worry and mental disorder.
Stress may arise due to the nature of your work, family issues or financial problems. Too much stress may harm you. Stress cause fluctuation hormone that regulate mood and happiness.
It is characterized with depression, anxiety, body Pain, headache, loss of appetite, mind and mental issues even lead to overfeeding.
This article will explore best ways to manage stress naturally.
1. Participate in Physical activity
Regular exercise helps reduce symptoms of stress and improve your mood.
Many people choose to walk around the their compound, while some like exercising with bike for 10 – 20 minutes at the initial stage in order to keep stress at bay. It is better you start with what gives you joy for short period of time rather than involving long term exercise.
Studies have shown that involving in aerobic exercise for 1- 2 days per week can sufficiently reduce stress and improve your overall well-being.
Sedentary lifestyle has been observed to cause stress, poor mood, as well as sleep disturbance (1)
2. Adequate diet
Eating adequately is very important in every part of the body. Healthy diet helps promote vital nutrients required for regulating stress and mood.
Furthermore, deficiency of magnesium has been associated with increase risk of stress and depression (2) magnesium is commonly found in vegetables and fruits.
Replacing processed foods to nuts, vegetables and fruits such as apples, orange, Blueberries, Kale, cauliflower, almonds, watermelon among others aid in boosting immune and hormone necessary for mood.
3. Supplement may be helpful
Lack of one particular nutrients may rise risk of stress, especially B vitamins, and magnesium even affect your mental well-being.
Taking supplements under the guide of a dietitian or doctor may contribute vastly in mitigating symptoms of stress.
4. Limit caffeine intake
Excessive consumption of caffeine contained foods particularly at evenning may cause sleeplessness which increase symptoms attributed to stress.
Caffeine is predominantly found in many food such as bitter kola, tea, chocolate, and coffee. This substance serves as stimulants in the central nervous system.
According to study too much consumption of caffeine can increase feeling of anxiety(3).
Another study conducted indicated that moderate intake of caffeine contained foods may not have significant effects on the body (4)
5. Have a group discussion
Engaging in social discussion may help you get rid of stress. Also, inviting your romantic partner over can as well play a role in you stress reduction.
6. Avoid accumulate work
To reduce stress, try as much as possible to stay at the top of your priority and avoid procrastination. Handle your work diligently and timely.
Procrastination may impact negatively on your productivity level as it may leave you scrambling in order to catch up which can lead to sleeplessness, a factor that cause stress.
7. Yoga Practice
This involves mind and body practice. It helps the body manage pain and stress reduction. And promote mental, physical well-being as well.
That’s to say, regular yoga practice can enhance endurance, strength, calmness, flexibility, overall well-being. It aid in lowering stress hormones .(5).
Evidently, yoga practice helps reduce stress, promote psychological well-being, anxiety and depression (6)
8. Having your pet around you
Playing around with your pet can help you overcome stress as your body may secret a hormone known as oxytocin, which is attributed to mood regulation.
Apart from you touching the pet, it’s display and funny plays keeps you away from symptoms linked to stress.
9. Meditation
Participating in meditation may help reduce symptoms of stress and boost your mood (7)
Conclusion
Stress influence mind and mental health. It presents different symptoms such as poor mood, headache, depression and anxiety.
However, best ways to manage stress naturally include adequate diet, physical activity, yoga practice, supplements among others.
