Healthy Mind
Keep Stress at Bay
Stress-busting tips that work
Stress. It’s an unavoidable fact of life, a natural part of being human. Our jobs, the responsibilities of parenthood, worries about finances and our futures, health concerns...our day-to-day lives involve stressful situations and events that can challenge even the most low-key and mellow among us.
We can’t change a lot of the things in life that cause stress. But what we can change is how we react to it. The information below may help get you started on getting a handle on stress.
Recognize the signs
When you’re stressed out, you may feel drained and overwhelmed, as though you have no reserves for dealing with the situation. You may have trouble concentrating. Sometimes stress can cause agitation, stomach upset, insomnia, or tense, sore muscles.
Take charge
Think about what you may be able to do to eliminate some of your stress. Do you have too much on your plate? Maybe you need to learn how to say no more often. Someone you know make you anxious? See what you can do about limiting your time around that person. What can you do to simplify, slow down, ease up? Are there topics you should avoid, chores you can put off until later or delegate?
Reach out, slow down, get it out.
Follow these easy stress-management tips:
- Get plenty of exercise. Even a relaxing walk can help
- Talk to people you trust. Sharing your worries can help ease your burden
- Eat healthfully
- Try to get enough sleep
- Take time to do something you enjoy: play an instrument, curl up with a good book, dig in the garden, or pamper yourself with a massage, a bubble bath, or a yoga class
- Laugh out loud
- Take stock of the positive things in your life
Back to Top
Good Mood Food
Did you know there’s a direct correlation between the foods you eat and mood you’re in?
It’s true! Food has the ability to affect the balance of neurotransmitters in our brains. Certain foods—and the nutrients they contain—can affect physical energy, mental alertness, stress levels, irritability and more.
- Turkey and chicken are wonderful low-fat sources of protein. The protein in these meats is converted into the amino acid tyrosine—and tyrosine boosts the levels of dopamine and norephinephrine in your brain, hormones that affect attention and focus. Tyrosine works beautifully to elevate your motivation, keep you alert, and relieve your stress. Add some turkey or chicken slices to a salad, have some on whole-grain crackers, or simply eat some as-is.
- Healthy carbs such as whole grains and fruits boost levels of serotonin, a brain chemical that affects mood positively.
- The mineral selenium, found in pork, beef, chicken, turkey, seeds and nuts, fish, and whole grains, can help level out anxiety and irritability.
- Caffeine in low doses (a cup or two of tea or coffee a day) can help alleviate mild depression.
- Chocolate has its benefits—in moderation of course. One ounce of good-quality dark chocolate has been shown to trigger the release of endorphins, the brain’s feel-good hormone (but we didn’t need to tell you that, did we?).
Try these happy snacks:
- Kabobs of lean meats, cheeses and/or veggies like cherry tomatoes and cucumbers
- Air-popped popcorn tossed with shredded Parmesan cheese
- Mini-pizzas with a whole-grain cracker “crust” and topped with protein-rich pepperoni, ham, or chicken slices, mozzarella, provolone and/or Parmesan cheese, or any combo you fancy
- Cheese cubes and cut-up fruit. Cheddar and apples are a classic combination, but experiment and find your favorites
Sources:
www.sheknows.com/articles/806159.htm
yourtotalhealth.ivillage.com/how-food-affects-mood.html
www.epicurious.com/articlesguides/healthy/ntritiousdishes/energyfoodrecipes
Back to Top