Supplements to combat stress: how to support the body in difficult periods
Stress in our lives can be caused by a variety of factors: family problems, workload, financial difficulties, the rhythm of the big city, poor health or even the death of a loved one. It is important to understand the causes of stress, then the fight against it will be much more effective. Remember, if you can’t handle it alone, it’s better to turn to a specialist.
Below we will give examples of preventive classes that will help to avoid stress or reduce it to a minimum, these are simple daily algorithms.
1. Exercise regularly. Workouts help us naturally relieve stress and maintain health, during physical activity the level of endorphins – hormones responsible for the feeling of joy – increases.
- If you can’t afford active sports, go hiking for 20-30 minutes every day. Walking is useful not only to reduce stress: for people over 40 years old who walk fast for at least 150 minutes a week, life expectancy increases by 3.4-4.5 years.
- Swimming and cycling are also great for getting rid of stress. Their advantage is that, unlike running, they put less strain on ligaments and joints and are therefore ideal for people who have or want to prevent joint problems.
2. Get a good night’s sleep. Sleep is a process in which the body restores and gains strength and energy. Let the body sleep as much as it needs. Most adults need at least 7-8 hours to sleep every night. Children and the elderly need more – about 9-10 hours. Develop a sleep mode. If possible, try to go to bed and wake up at the same time every evening and every morning. Thanks to the constant cycle, the body will be able to recognize when it is tired.
3. Eat right. Whether you like it or not, stress is the body’s reaction to everything that disrupts its natural state. This means that the body can have a huge impact on the development and reduction of stress.
- Reduce caffeine and alcohol consumption. Alcohol consumption often increases the level of stress, and it is also associated with the risk of alcohol dependence – a condition that is stressful in itself. Coffee is responsible for increasing the level, try to replace coffee with water. Water helps in the fight against stress, a dehydrated body produces cortisol, a stress hormone.
- Cook healthy breakfasts and arrange light, healthy snacks during the day. It is better to eat in small portions, but more often, than to adhere to three and dense meals a day.
- To follow a healthy diet that is aimed at combating stress, consume more complex carbohydrates (whole grain bread and pasta), foods high in vitamin A (e.g. oranges) and magnesium (spinach, soybeans and salmon), as well as black and green tea, which contain antioxidants.
4. Learn to relax. The ability to relax is something difficult for many, do not expect that you will be able to cope with stress right away. Learn to focus on yourself, listen to calm music, preferably without words, listen to the sounds of musical instruments. Jazz, classical music, piano are perfect.
- Take a bath with aromatic oils and salt. Give this time only to yourself.
- Go for a massage, where a complete atmosphere of peace and silence will be created for you – muffled light, quiet music and turn off your thoughts.
- Many experts advise keeping a diary, where you will write down your thoughts at the end of the day, you will be able to say to yourself what exactly is bothering you and thus analyze what stress is associated with.
5. Do yoga and meditation. Although technically yoga can be considered a daily physical activity, deep stretching and slow movements will also help you clear your mind. Meditation that helps to release consciousness, combined with low-intensity yoga, will give a double effect in terms of stress relief.
You can exercise in a group or on your own. Explore new directions.
6. Do what you like.
One of the sources of stress is the lack of time for ourselves, every day we have to do actions that are important for our family, work, etc., but there is no time left for our favorite activities in our schedule. Try to find your hobby, devote from half an hour to an hour a day to it, this step will be very effective in solving the stressful situation, you will be able to disconnect from all problems and enjoy what you really like
7. Stop worrying about things you can’t change. This is especially true for topics such as politics, as well as other people. Learn to accept situations as they are. Analyze the situation, think over the layout for us and then, at least, you will be morally ready for any outcome of events.
Any situation can be solved as long as we are alive and dealing with it. If you can’t influence something, let it go. Seven seemingly banal tips, but which are perfect for combating stress during daily activities