Natural ways to overcome stress and anxiety: Healthy lifestyle & foods

Stress can be bad for your mental and physical health. Learn ways to manage and reduce stress in your everyday life.

Negative stress takes a toll on our daily lives and our health and can lead to high blood pressure, obesity, heart disease, anxiety and depression, among other problems.

There are several medical options for dealing with stress. While medications can be helpful, many individuals want to avoid taking them every day or dealing with possible side effects.

Natural ways to overcome stress &anxiety:

1) Exercise:

However, during  exercise it  releasing endorphins into the brain, which improves your mood. It also prevents obesity and other health problems, giving you less to be stressed about.

2) Meditation:

Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.

Mindfulness-based meditation is increasingly popular in therapy. A 2010 meta-analytic review suggests that it can be highly effective for people with disorders relating to mood and anxiety.

3) Relaxation:

A therapeutic massage can encourage relaxation and aid in relieving stress. It has been shown to lower the heart rate, lower blood pressure, relax muscles, and increase endorphins.

4) Time with animals:

Pets offer companionship, love, and support. Research published in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.
Spending time with animals can also reduce anxiety and stress associated with trauma.

5) Sleep:

Sleep is the most important natural stress reducer of them all. Too little sleep leaves us cranky, irritable and on edge. Too much sleep can leave us sluggish and depressed. Try to find the right balance that allows you to feel well-rested and ready for the day.

6) positive attitude:

Many individuals fail to recognize the results of a positive attitude. Making lemonade out of lemons can drastically improve one’s day. A positive attitude can leave you feeling more motivated to get things done, which can reduce stress. Having a positive attitude also can allow you to enjoy more success in all areas of your life.

7) Take a Cold Shower:

If you live somewhere ice-cold, taking a freezing shower isn’t pleasant at all. But it can boost your dopamine levels by as much as 250%. Personally, I’ve switched to cold showers and it does give me an envigorating boost afterwards. Of course, just power through that initial icy feeling and you’ll soon prefer it over your regular shower temperatures.

8) Listen To Music:

Studies have shown that if you listen to music you really enjoy, the brain releases dopamine as a response. Good music triggers our pleasure centers, just like when eating good food. That’s another reason to stock up on your favorite hits and save them to your phone, so you can quickly boost your mood by putting on your earbuds.

9) Creative work:

By writing, painting, creating music, painting ;it doesn't matter as long as being creative.You will experience the results of increasing dopamine levels.

10) Foods for Stress Relief:

A)  Eggs:
Eggs contain tryptophan, which is an amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter that helps to regulate mood, sleep, memory, and behavior. Serotonin is also thought to improve brain function and relieve anxiety.

B) pumpkin seeds & bananas:

Eating potassium-rich foods such, as pumpkin seeds & bananas, may help reduce symptoms of stress and anxiety.

C) Chocolate:

Research indicates that dark chocolate may lower levels of stress hormones. Chocolate also contains sugar (a carbohydrate), so it releases mood-improving serotonin. It's all right to indulge; just keep the portions in check.

D) Yogurt:

Next time you are feeling stressed, skip the ice cream and instead enjoy a colorful yogurt parfait.

E) Milk:

Have a glass to get more B vitamins, protein, vitamin D and bone-building calcium to relieve tense muscles. Stick to the low-fat (1 percent) or skim varieties. Try drinking some milk around bedtime to bring on more restful sleep.

F) Tea:

Calm frazzled nerves with a soothing cup of your favorite tea blend.

G) Carrots:

Munching on crunchy foods helps beat stress. Nutrient-rich carrots, celery and other crunchy, fresh veggies offer satisfying crispness that won't bog you down with too many calories.

H) Turmeric:

Turmeric is a spice commonly used in Indian and South-East Asian cooking. The active ingredient in turmeric is called curcumin. Curcumin may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression. A 2015 study found that curcumin reduced anxiety in obese adults.
        Another study found that an increase of curcumin in the diet also increased DHA and reduced anxiety. Turmeric is easy to add to meals. It has minimal flavor, so goes well in smoothies, curries.

Learning how to manage your stress takes practice, but you can -- and need to -- do it
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20 comments:

  1. Interesting article. I love chocolates and carrots are very good.

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  2. These are all really good points. I had never heard about this use for tumeric! Thanks for sharing (:

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  3. Time with animals and of course chocolate are my favorite ways to relax and unwind. I am indian so turmeric is huge too!

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  4. i suffer of severe anxiety and you have some serious good advice here. Diet, sun , exercising , sleep and meditation are the key

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  5. It is crazy how much just changing your lifestyle a little can really help with anxiety. I have struggled with anxiety FOREVER, but just adding working out and meditation along with cutting out a lot of garbage in my diet has helped a lot.

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  6. Thanks for your tips. Working out helps me overcome stress and anxiety. Unfortunately, sometimes I get lazy or life gets in the way, I fall off my workout regimen.

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  7. Thank you so much for this wonderful post. I love meditation, relaxing with pets, taking a cold shower and journaling so helpful with my mental illness. Thanks for the list of foods.

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  8. All are such great tips. Sticking to them is the challenge though.

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  9. Exercise is HUGE. It provides an outlet for a lot of that pent up stress and anger, it's just so important.

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  10. I find that tips 1-9 help me tremendously, although I haven’t tried your cold shower trick from tip 7. I love to do yoga; I notice a huge difference. I haven’t tried your food suggestions, so I will look more into that.

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  11. Very nice post would love to share this post. All the ways and tips you suggested are truly helpful. I will definitely try the food you mentioned. Thanks a lot for sharing this

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